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Superman Workout

by Ashh
11 athletes joined

Program Description

The purpose of our 12-week program is to sculpt a physique reminiscent of Superman himself, focusing on muscle building and sculpting with a bodybuilding approach. Using only dumbbells, this program is designed for beginner to intermediate levels, emphasizing the importance of lifting weights that challenge you without ego. With a primary focus on chest, back, and deltoid muscles trained three days a week, and secondary attention to arms, legs, and abs trained twice a week, this program is structured to enhance muscle development and overall strength. Progressively increasing intensity each week and incorporating deload weeks every four weeks, this program ensures steady growth and recovery. By emphasizing explosive concentric movements and controlled eccentric motions, with a focus on form and technique, participants will experience a transformation that mirrors the powerful and sculpted physique of Superman himself.

Program Overview

  • Level
    Beginner, Novice, Intermediate
  • Goal
    Bodybuilding, Muscle & Sculpting
  • Equipment
    Dumbbell Only
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    Aug 04, 2024 02:04
  • Last Edited
    Nov 29, 2024 04:20

To Start The Program

1. Download the Boostcamp app
2. Click on the link
3. You’ll be automatically redirected to the program on the app.
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
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4.8 Stars with 10, 000+ Ratings
BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
2
10-15 reps
-
2
Incline Bench Press (Dumbbell)
2
10-15 reps
-
3
Seated Shoulder Press (Dumbbell)
2
10-15 reps
-
4
Upright Row (Dumbbell)
2
10-15 reps
-
5
Chin-Up (Weighted)
2
5-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
2
10-15 reps
-
2
Incline Bench Press (Dumbbell)
2
10-15 reps
-
3
Seated Shoulder Press (Dumbbell)
2
10-15 reps
-
4
Upright Row (Dumbbell)
2
10-15 reps
-
5
Chin-Up (Weighted)
2
5-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
2
10-15 reps
-
2
Incline Bench Press (Dumbbell)
2
10-15 reps
-
3
Seated Shoulder Press (Dumbbell)
2
10-15 reps
-
4
Upright Row (Dumbbell)
2
10-15 reps
-
5
Chin-Up (Weighted)
2
5-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
2
10-15 reps
-
2
Incline Bench Press (Dumbbell)
2
10-15 reps
-
3
Seated Shoulder Press (Dumbbell)
2
10-15 reps
-
4
Upright Row (Dumbbell)
2
10-15 reps
-
5
Chin-Up (Weighted)
2
5-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
2
10-15 reps
-
2
Incline Bench Press (Dumbbell)
2
10-15 reps
-
3
Seated Shoulder Press (Dumbbell)
2
10-15 reps
-
4
Upright Row (Dumbbell)
2
10-15 reps
-
5
Chin-Up (Weighted)
2
5-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
2
10-15 reps
-
2
Incline Bench Press (Dumbbell)
2
10-15 reps
-
3
Seated Shoulder Press (Dumbbell)
2
10-15 reps
-
4
Upright Row (Dumbbell)
2
10-15 reps
-
5
Chin-Up (Weighted)
2
5-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
2
10-15 reps
-
2
Incline Bench Press (Dumbbell)
2
10-15 reps
-
3
Seated Shoulder Press (Dumbbell)
2
10-15 reps
-
4
Upright Row (Dumbbell)
2
10-15 reps
-
5
Chin-Up (Weighted)
2
5-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
2
10-15 reps
-
2
Incline Bench Press (Dumbbell)
2
10-15 reps
-
3
Seated Shoulder Press (Dumbbell)
2
10-15 reps
-
4
Upright Row (Dumbbell)
2
10-15 reps
-
5
Chin-Up (Weighted)
2
5-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
2
10-15 reps
-
2
Incline Bench Press (Dumbbell)
2
10-15 reps
-
3
Seated Shoulder Press (Dumbbell)
2
10-15 reps
-
4
Upright Row (Dumbbell)
2
10-15 reps
-
5
Chin-Up (Weighted)
2
5-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
2
10-15 reps
-
2
Incline Bench Press (Dumbbell)
2
10-15 reps
-
3
Seated Shoulder Press (Dumbbell)
2
10-15 reps
-
4
Upright Row (Dumbbell)
2
10-15 reps
-
5
Chin-Up (Weighted)
2
5-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
2
10-15 reps
-
2
Incline Bench Press (Dumbbell)
2
10-15 reps
-
3
Seated Shoulder Press (Dumbbell)
2
10-15 reps
-
4
Upright Row (Dumbbell)
2
10-15 reps
-
5
Chin-Up (Weighted)
2
5-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
2
10-15 reps
-
2
Incline Bench Press (Dumbbell)
2
10-15 reps
-
3
Seated Shoulder Press (Dumbbell)
2
10-15 reps
-
4
Upright Row (Dumbbell)
2
10-15 reps
-
5
Chin-Up (Weighted)
2
5-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Dumbbell)
2
10-15 reps
-
2
Deadlift (Dumbbell)
2
10-15 reps
-
3
Bicep Curl (Dumbbell)
2
10-15 reps
-
4
Overhead Extension (Dumbbell)
2
10-15 reps
-
5
Abs Crunch (Bodyweight)
2
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Dumbbell)
2
10-15 reps
-
2
Deadlift (Dumbbell)
2
10-15 reps
-
3
Bicep Curl (Dumbbell)
2
10-15 reps
-
4
Overhead Extension (Dumbbell)
2
10-15 reps
-
5
Abs Crunch (Bodyweight)
2
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Dumbbell)
2
10-15 reps
-
2
Deadlift (Dumbbell)
2
10-15 reps
-
3
Bicep Curl (Dumbbell)
2
10-15 reps
-
4
Overhead Extension (Dumbbell)
2
10-15 reps
-
5
Abs Crunch (Bodyweight)
2
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Dumbbell)
2
10-15 reps
-
2
Deadlift (Dumbbell)
2
10-15 reps
-
3
Bicep Curl (Dumbbell)
2
10-15 reps
-
4
Overhead Extension (Dumbbell)
2
10-15 reps
-
5
Abs Crunch (Bodyweight)
2
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Dumbbell)
2
10-15 reps
-
2
Deadlift (Dumbbell)
2
10-15 reps
-
3
Bicep Curl (Dumbbell)
2
10-15 reps
-
4
Overhead Extension (Dumbbell)
2
10-15 reps
-
5
Abs Crunch (Bodyweight)
2
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Dumbbell)
2
10-15 reps
-
2
Deadlift (Dumbbell)
2
10-15 reps
-
3
Bicep Curl (Dumbbell)
2
10-15 reps
-
4
Overhead Extension (Dumbbell)
2
10-15 reps
-
5
Abs Crunch (Bodyweight)
2
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Dumbbell)
2
10-15 reps
-
2
Deadlift (Dumbbell)
2
10-15 reps
-
3
Bicep Curl (Dumbbell)
2
10-15 reps
-
4
Overhead Extension (Dumbbell)
2
10-15 reps
-
5
Abs Crunch (Bodyweight)
2
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Dumbbell)
2
10-15 reps
-
2
Deadlift (Dumbbell)
2
10-15 reps
-
3
Bicep Curl (Dumbbell)
2
10-15 reps
-
4
Overhead Extension (Dumbbell)
2
10-15 reps
-
5
Abs Crunch (Bodyweight)
2
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Dumbbell)
2
10-15 reps
-
2
Deadlift (Dumbbell)
2
10-15 reps
-
3
Bicep Curl (Dumbbell)
2
10-15 reps
-
4
Overhead Extension (Dumbbell)
2
10-15 reps
-
5
Abs Crunch (Bodyweight)
2
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Dumbbell)
2
10-15 reps
-
2
Deadlift (Dumbbell)
2
10-15 reps
-
3
Bicep Curl (Dumbbell)
2
10-15 reps
-
4
Overhead Extension (Dumbbell)
2
10-15 reps
-
5
Abs Crunch (Bodyweight)
2
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Dumbbell)
2
10-15 reps
-
2
Deadlift (Dumbbell)
2
10-15 reps
-
3
Bicep Curl (Dumbbell)
2
10-15 reps
-
4
Overhead Extension (Dumbbell)
2
10-15 reps
-
5
Abs Crunch (Bodyweight)
2
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Dumbbell)
2
10-15 reps
-
2
Deadlift (Dumbbell)
2
10-15 reps
-
3
Bicep Curl (Dumbbell)
2
10-15 reps
-
4
Overhead Extension (Dumbbell)
2
10-15 reps
-
5
Abs Crunch (Bodyweight)
2
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
2
5-10 reps
-
2
Bent Over Row (Dumbbell)
2
10-15 reps
-
3
Dip (Bodyweight)
2
10-15 reps
-
4
Push Up
2
10-15 reps
-
5
Lateral Raise (Dumbbell)
2
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
2
5-10 reps
-
2
Bent Over Row (Dumbbell)
2
10-15 reps
-
3
Dip (Bodyweight)
2
10-15 reps
-
4
Push Up
2
10-15 reps
-
5
Lateral Raise (Dumbbell)
2
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
2
5-10 reps
-
2
Bent Over Row (Dumbbell)
2
10-15 reps
-
3
Dip (Bodyweight)
2
10-15 reps
-
4
Push Up
2
10-15 reps
-
5
Lateral Raise (Dumbbell)
2
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
2
5-10 reps
-
2
Bent Over Row (Dumbbell)
2
10-15 reps
-
3
Dip (Bodyweight)
2
10-15 reps
-
4
Push Up
2
10-15 reps
-
5
Lateral Raise (Dumbbell)
2
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
2
5-10 reps
-
2
Bent Over Row (Dumbbell)
2
10-15 reps
-
3
Dip (Bodyweight)
2
10-15 reps
-
4
Push Up
2
10-15 reps
-
5
Lateral Raise (Dumbbell)
2
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
2
5-10 reps
-
2
Bent Over Row (Dumbbell)
2
10-15 reps
-
3
Dip (Bodyweight)
2
10-15 reps
-
4
Push Up
2
10-15 reps
-
5
Lateral Raise (Dumbbell)
2
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
2
5-10 reps
-
2
Bent Over Row (Dumbbell)
2
10-15 reps
-
3
Dip (Bodyweight)
2
10-15 reps
-
4
Push Up
2
10-15 reps
-
5
Lateral Raise (Dumbbell)
2
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
2
5-10 reps
-
2
Bent Over Row (Dumbbell)
2
10-15 reps
-
3
Dip (Bodyweight)
2
10-15 reps
-
4
Push Up
2
10-15 reps
-
5
Lateral Raise (Dumbbell)
2
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
2
5-10 reps
-
2
Bent Over Row (Dumbbell)
2
10-15 reps
-
3
Dip (Bodyweight)
2
10-15 reps
-
4
Push Up
2
10-15 reps
-
5
Lateral Raise (Dumbbell)
2
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
2
5-10 reps
-
2
Bent Over Row (Dumbbell)
2
10-15 reps
-
3
Dip (Bodyweight)
2
10-15 reps
-
4
Push Up
2
10-15 reps
-
5
Lateral Raise (Dumbbell)
2
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
2
5-10 reps
-
2
Bent Over Row (Dumbbell)
2
10-15 reps
-
3
Dip (Bodyweight)
2
10-15 reps
-
4
Push Up
2
10-15 reps
-
5
Lateral Raise (Dumbbell)
2
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
2
5-10 reps
-
2
Bent Over Row (Dumbbell)
2
10-15 reps
-
3
Dip (Bodyweight)
2
10-15 reps
-
4
Push Up
2
10-15 reps
-
5
Lateral Raise (Dumbbell)
2
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Reverse Bicep Curl (Dumbbell)
2
10-15 reps
-
2
Skull Crusher (Dumbbell)
2
10-15 reps
-
3
Split Squat (Dumbbell)
2
10-15 reps
-
4
Romanian Deadlift (Dumbbell)
2
10-15 reps
-
5
Reverse Abs Crunch (Bodyweight)
2
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Reverse Bicep Curl (Dumbbell)
2
10-15 reps
-
2
Skull Crusher (Dumbbell)
2
10-15 reps
-
3
Split Squat (Dumbbell)
2
10-15 reps
-
4
Romanian Deadlift (Dumbbell)
2
10-15 reps
-
5
Reverse Abs Crunch (Bodyweight)
2
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Reverse Bicep Curl (Dumbbell)
2
10-15 reps
-
2
Skull Crusher (Dumbbell)
2
10-15 reps
-
3
Split Squat (Dumbbell)
2
10-15 reps
-
4
Romanian Deadlift (Dumbbell)
2
10-15 reps
-
5
Reverse Abs Crunch (Bodyweight)
2
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Reverse Bicep Curl (Dumbbell)
2
10-15 reps
-
2
Skull Crusher (Dumbbell)
2
10-15 reps
-
3
Split Squat (Dumbbell)
2
10-15 reps
-
4
Romanian Deadlift (Dumbbell)
2
10-15 reps
-
5
Reverse Abs Crunch (Bodyweight)
2
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Reverse Bicep Curl (Dumbbell)
2
10-15 reps
-
2
Skull Crusher (Dumbbell)
2
10-15 reps
-
3
Split Squat (Dumbbell)
2
10-15 reps
-
4
Romanian Deadlift (Dumbbell)
2
10-15 reps
-
5
Reverse Abs Crunch (Bodyweight)
2
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Reverse Bicep Curl (Dumbbell)
2
10-15 reps
-
2
Skull Crusher (Dumbbell)
2
10-15 reps
-
3
Split Squat (Dumbbell)
2
10-15 reps
-
4
Romanian Deadlift (Dumbbell)
2
10-15 reps
-
5
Reverse Abs Crunch (Bodyweight)
2
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Reverse Bicep Curl (Dumbbell)
2
10-15 reps
-
2
Skull Crusher (Dumbbell)
2
10-15 reps
-
3
Split Squat (Dumbbell)
2
10-15 reps
-
4
Romanian Deadlift (Dumbbell)
2
10-15 reps
-
5
Reverse Abs Crunch (Bodyweight)
2
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Reverse Bicep Curl (Dumbbell)
2
10-15 reps
-
2
Skull Crusher (Dumbbell)
2
10-15 reps
-
3
Split Squat (Dumbbell)
2
10-15 reps
-
4
Romanian Deadlift (Dumbbell)
2
10-15 reps
-
5
Reverse Abs Crunch (Bodyweight)
2
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Reverse Bicep Curl (Dumbbell)
2
10-15 reps
-
2
Skull Crusher (Dumbbell)
2
10-15 reps
-
3
Split Squat (Dumbbell)
2
10-15 reps
-
4
Romanian Deadlift (Dumbbell)
2
10-15 reps
-
5
Reverse Abs Crunch (Bodyweight)
2
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Reverse Bicep Curl (Dumbbell)
2
10-15 reps
-
2
Skull Crusher (Dumbbell)
2
10-15 reps
-
3
Split Squat (Dumbbell)
2
10-15 reps
-
4
Romanian Deadlift (Dumbbell)
2
10-15 reps
-
5
Reverse Abs Crunch (Bodyweight)
2
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Reverse Bicep Curl (Dumbbell)
2
10-15 reps
-
2
Skull Crusher (Dumbbell)
2
10-15 reps
-
3
Split Squat (Dumbbell)
2
10-15 reps
-
4
Romanian Deadlift (Dumbbell)
2
10-15 reps
-
5
Reverse Abs Crunch (Bodyweight)
2
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Reverse Bicep Curl (Dumbbell)
2
10-15 reps
-
2
Skull Crusher (Dumbbell)
2
10-15 reps
-
3
Split Squat (Dumbbell)
2
10-15 reps
-
4
Romanian Deadlift (Dumbbell)
2
10-15 reps
-
5
Reverse Abs Crunch (Bodyweight)
2
10-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Dumbbell)
2
15-20 reps
-
2
Lateral Raise (Dumbbell)
2
15-20 reps
-
3
Single Arm Row (Dumbbell)
2
15-20 reps
-
4
Shrug (Dumbbell)
2
15-20 reps
-
5
Pec Fly (Dumbbell)
2
15-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Dumbbell)
2
15-20 reps
-
2
Lateral Raise (Dumbbell)
2
15-20 reps
-
3
Single Arm Row (Dumbbell)
2
15-20 reps
-
4
Shrug (Dumbbell)
2
15-20 reps
-
5
Pec Fly (Dumbbell)
2
15-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Dumbbell)
2
15-20 reps
-
2
Lateral Raise (Dumbbell)
2
15-20 reps
-
3
Single Arm Row (Dumbbell)
2
15-20 reps
-
4
Shrug (Dumbbell)
2
15-20 reps
-
5
Pec Fly (Dumbbell)
2
15-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Dumbbell)
2
15-20 reps
-
2
Lateral Raise (Dumbbell)
2
15-20 reps
-
3
Single Arm Row (Dumbbell)
2
15-20 reps
-
4
Shrug (Dumbbell)
2
15-20 reps
-
5
Pec Fly (Dumbbell)
2
15-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Dumbbell)
2
15-20 reps
-
2
Lateral Raise (Dumbbell)
2
15-20 reps
-
3
Single Arm Row (Dumbbell)
2
15-20 reps
-
4
Shrug (Dumbbell)
2
15-20 reps
-
5
Pec Fly (Dumbbell)
2
15-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Dumbbell)
2
15-20 reps
-
2
Lateral Raise (Dumbbell)
2
15-20 reps
-
3
Single Arm Row (Dumbbell)
2
15-20 reps
-
4
Shrug (Dumbbell)
2
15-20 reps
-
5
Pec Fly (Dumbbell)
2
15-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Dumbbell)
2
15-20 reps
-
2
Lateral Raise (Dumbbell)
2
15-20 reps
-
3
Single Arm Row (Dumbbell)
2
15-20 reps
-
4
Shrug (Dumbbell)
2
15-20 reps
-
5
Pec Fly (Dumbbell)
2
15-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Dumbbell)
2
15-20 reps
-
2
Lateral Raise (Dumbbell)
2
15-20 reps
-
3
Single Arm Row (Dumbbell)
2
15-20 reps
-
4
Shrug (Dumbbell)
2
15-20 reps
-
5
Pec Fly (Dumbbell)
2
15-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Dumbbell)
2
15-20 reps
-
2
Lateral Raise (Dumbbell)
2
15-20 reps
-
3
Single Arm Row (Dumbbell)
2
15-20 reps
-
4
Shrug (Dumbbell)
2
15-20 reps
-
5
Pec Fly (Dumbbell)
2
15-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Dumbbell)
2
15-20 reps
-
2
Lateral Raise (Dumbbell)
2
15-20 reps
-
3
Single Arm Row (Dumbbell)
2
15-20 reps
-
4
Shrug (Dumbbell)
2
15-20 reps
-
5
Pec Fly (Dumbbell)
2
15-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Dumbbell)
2
15-20 reps
-
2
Lateral Raise (Dumbbell)
2
15-20 reps
-
3
Single Arm Row (Dumbbell)
2
15-20 reps
-
4
Shrug (Dumbbell)
2
15-20 reps
-
5
Pec Fly (Dumbbell)
2
15-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Dumbbell)
2
15-20 reps
-
2
Lateral Raise (Dumbbell)
2
15-20 reps
-
3
Single Arm Row (Dumbbell)
2
15-20 reps
-
4
Shrug (Dumbbell)
2
15-20 reps
-
5
Pec Fly (Dumbbell)
2
15-20 reps
-
Week 1
1 / 12 Weeks
Day 2
1
Front Squat (Dumbbell)
2 Sets
10-15 Reps
-
2
Deadlift (Dumbbell)
2 Sets
10-15 Reps
-
3
Bicep Curl (Dumbbell)
2 Sets
10-15 Reps
-
4
Overhead Extension (Dumbbell)
2 Sets
10-15 Reps
-
5
Abs Crunch (Bodyweight)
2 Sets
10-15 Reps
-
Day 1
1
Bench Press (Dumbbell)
2 Sets
10-15 Reps
-
2
Incline Bench Press (Dumbbell)
2 Sets
10-15 Reps
-
3
Seated Shoulder Press (Dumbbell)
2 Sets
10-15 Reps
-
4
Upright Row (Dumbbell)
2 Sets
10-15 Reps
-
5
Chin-Up (Weighted)
2 Sets
5-10 Reps
-
Day 3
1
Pull-Up (Bodyweight)
2 Sets
5-10 Reps
-
2
Bent Over Row (Dumbbell)
2 Sets
10-15 Reps
-
3
Dip (Bodyweight)
2 Sets
10-15 Reps
-
4
Push Up
2 Sets
10-15 Reps
-
5
Lateral Raise (Dumbbell)
2 Sets
10-15 Reps
-
Day 4
1
Reverse Bicep Curl (Dumbbell)
2 Sets
10-15 Reps
-
2
Skull Crusher (Dumbbell)
2 Sets
10-15 Reps
-
3
Split Squat (Dumbbell)
2 Sets
10-15 Reps
-
4
Romanian Deadlift (Dumbbell)
2 Sets
10-15 Reps
-
5
Reverse Abs Crunch (Bodyweight)
2 Sets
10-15 Reps
-
Day 5
1
Rear Delt Fly (Dumbbell)
2 Sets
15-20 Reps
-
2
Lateral Raise (Dumbbell)
2 Sets
15-20 Reps
-
3
Single Arm Row (Dumbbell)
2 Sets
15-20 Reps
-
4
Shrug (Dumbbell)
2 Sets
15-20 Reps
-
5
Pec Fly (Dumbbell)
2 Sets
15-20 Reps
-