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Upper body Dumbbell workout

by David K.
1 athletes joined

Program Description

Elevate your upper body strength with this comprehensive 12-week Dumbbell Workout program, designed for all fitness levels from novice to advanced. With 36 training sessions, you'll engage in a variety of exercises targeting the chest, shoulders, and arms, including classic moves like the Chest Press and innovative variations like the See-saw Press. Each workout is structured to progressively challenge your muscles, ensuring continuous improvement and growth. Grab your dumbbells and get ready to sculpt a powerful upper body!

Program Overview

  • Level
    Novice, Beginner, Intermediate, Advanced
  • Goal
    Muscle & Sculpting
  • Equipment
    Dumbbell Only
  • Program Length
    12 weeks
  • Time Per Workout
    180 minutes
  • Created
    Jul 15, 2025 06:47
  • Last Edited
    Jul 15, 2025 07:13
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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
Chest Press (Dumbbell)
1
1
1
1
1
10 reps
4 reps
3 reps
2 reps
1 reps
RPE 10
RPE 10
RPE 10
RPE 10
RPE 10
2
Fly Press (Dumbbell)
1
1
1
1
1
10 reps
4 reps
3 reps
2 reps
1 reps
RPE 10
RPE 10
RPE 10
RPE 10
RPE 10
3
Single Arm Chest Press
1
1
1
1
1
10 reps
4 reps
3 reps
2 reps
1 reps
RPE 10
RPE 10
RPE 10
RPE 10
RPE 10
4
Cross-bench Pullover
1
1
1
1
1
10 reps
4 reps
3 reps
2 reps
1 reps
RPE 10
RPE 10
RPE 10
RPE 10
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Dumbbell)
1
1
1
1
1
10 reps
4 reps
3 reps
2 reps
1 reps
RPE 10
RPE 10
RPE 10
RPE 10
RPE 10
2
Fly Press (Dumbbell)
1
1
1
1
1
10 reps
4 reps
3 reps
2 reps
1 reps
RPE 10
RPE 10
RPE 10
RPE 10
RPE 10
3
Single Arm Chest Press
1
1
1
1
1
10 reps
4 reps
3 reps
2 reps
1 reps
RPE 10
RPE 10
RPE 10
RPE 10
RPE 10
4
Cross-bench Pullover
1
1
1
1
1
10 reps
4 reps
3 reps
2 reps
1 reps
RPE 10
RPE 10
RPE 10
RPE 10
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Dumbbell)
1
1
1
1
1
10 reps
4 reps
3 reps
2 reps
1 reps
RPE 10
RPE 10
RPE 10
RPE 10
RPE 10
2
Fly Press (Dumbbell)
1
1
1
1
1
10 reps
4 reps
3 reps
2 reps
1 reps
RPE 10
RPE 10
RPE 10
RPE 10
RPE 10
3
Single Arm Chest Press
1
1
1
1
1
10 reps
4 reps
3 reps
2 reps
1 reps
RPE 10
RPE 10
RPE 10
RPE 10
RPE 10
4
Cross-bench Pullover
1
1
1
1
1
10 reps
4 reps
3 reps
2 reps
1 reps
RPE 10
RPE 10
RPE 10
RPE 10
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Dumbbell)
1
1
1
1
1
10 reps
4 reps
3 reps
2 reps
1 reps
RPE 10
RPE 10
RPE 10
RPE 10
RPE 10
2
Fly Press (Dumbbell)
1
1
1
1
1
10 reps
4 reps
3 reps
2 reps
1 reps
RPE 10
RPE 10
RPE 10
RPE 10
RPE 10
3
Single Arm Chest Press
1
1
1
1
1
10 reps
4 reps
3 reps
2 reps
1 reps
RPE 10
RPE 10
RPE 10
RPE 10
RPE 10
4
Cross-bench Pullover
1
1
1
1
1
10 reps
4 reps
3 reps
2 reps
1 reps
RPE 10
RPE 10
RPE 10
RPE 10
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Dumbbell)
1
1
1
1
1
10 reps
4 reps
3 reps
2 reps
1 reps
RPE 10
RPE 10
RPE 10
RPE 10
RPE 10
2
Fly Press (Dumbbell)
1
1
1
1
1
10 reps
4 reps
3 reps
2 reps
1 reps
RPE 10
RPE 10
RPE 10
RPE 10
RPE 10
3
Single Arm Chest Press
1
1
1
1
1
10 reps
4 reps
3 reps
2 reps
1 reps
RPE 10
RPE 10
RPE 10
RPE 10
RPE 10
4
Cross-bench Pullover
1
1
1
1
1
10 reps
4 reps
3 reps
2 reps
1 reps
RPE 10
RPE 10
RPE 10
RPE 10
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Dumbbell)
1
1
1
1
1
10 reps
4 reps
3 reps
2 reps
1 reps
RPE 10
RPE 10
RPE 10
RPE 10
RPE 10
2
Fly Press (Dumbbell)
1
1
1
1
1
10 reps
4 reps
3 reps
2 reps
1 reps
RPE 10
RPE 10
RPE 10
RPE 10
RPE 10
3
Single Arm Chest Press
1
1
1
1
1
10 reps
4 reps
3 reps
2 reps
1 reps
RPE 10
RPE 10
RPE 10
RPE 10
RPE 10
4
Cross-bench Pullover
1
1
1
1
1
10 reps
4 reps
3 reps
2 reps
1 reps
RPE 10
RPE 10
RPE 10
RPE 10
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Dumbbell)
1
1
1
1
1
10 reps
4 reps
3 reps
2 reps
1 reps
RPE 10
RPE 10
RPE 10
RPE 10
RPE 10
2
Fly Press (Dumbbell)
1
1
1
1
1
10 reps
4 reps
3 reps
2 reps
1 reps
RPE 10
RPE 10
RPE 10
RPE 10
RPE 10
3
Single Arm Chest Press
1
1
1
1
1
10 reps
4 reps
3 reps
2 reps
1 reps
RPE 10
RPE 10
RPE 10
RPE 10
RPE 10
4
Cross-bench Pullover
1
1
1
1
1
10 reps
4 reps
3 reps
2 reps
1 reps
RPE 10
RPE 10
RPE 10
RPE 10
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Dumbbell)
1
1
1
1
1
10 reps
4 reps
3 reps
2 reps
1 reps
RPE 10
RPE 10
RPE 10
RPE 10
RPE 10
2
Fly Press (Dumbbell)
1
1
1
1
1
10 reps
4 reps
3 reps
2 reps
1 reps
RPE 10
RPE 10
RPE 10
RPE 10
RPE 10
3
Single Arm Chest Press
1
1
1
1
1
10 reps
4 reps
3 reps
2 reps
1 reps
RPE 10
RPE 10
RPE 10
RPE 10
RPE 10
4
Cross-bench Pullover
1
1
1
1
1
10 reps
4 reps
3 reps
2 reps
1 reps
RPE 10
RPE 10
RPE 10
RPE 10
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Dumbbell)
1
1
1
1
1
10 reps
4 reps
3 reps
2 reps
1 reps
RPE 10
RPE 10
RPE 10
RPE 10
RPE 10
2
Fly Press (Dumbbell)
1
1
1
1
1
10 reps
4 reps
3 reps
2 reps
1 reps
RPE 10
RPE 10
RPE 10
RPE 10
RPE 10
3
Single Arm Chest Press
1
1
1
1
1
10 reps
4 reps
3 reps
2 reps
1 reps
RPE 10
RPE 10
RPE 10
RPE 10
RPE 10
4
Cross-bench Pullover
1
1
1
1
1
10 reps
4 reps
3 reps
2 reps
1 reps
RPE 10
RPE 10
RPE 10
RPE 10
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Dumbbell)
1
1
1
1
1
10 reps
4 reps
3 reps
2 reps
1 reps
RPE 10
RPE 10
RPE 10
RPE 10
RPE 10
2
Fly Press (Dumbbell)
1
1
1
1
1
10 reps
4 reps
3 reps
2 reps
1 reps
RPE 10
RPE 10
RPE 10
RPE 10
RPE 10
3
Single Arm Chest Press
1
1
1
1
1
10 reps
4 reps
3 reps
2 reps
1 reps
RPE 10
RPE 10
RPE 10
RPE 10
RPE 10
4
Cross-bench Pullover
1
1
1
1
1
10 reps
4 reps
3 reps
2 reps
1 reps
RPE 10
RPE 10
RPE 10
RPE 10
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Dumbbell)
1
1
1
1
1
10 reps
4 reps
3 reps
2 reps
1 reps
RPE 10
RPE 10
RPE 10
RPE 10
RPE 10
2
Fly Press (Dumbbell)
1
1
1
1
1
10 reps
4 reps
3 reps
2 reps
1 reps
RPE 10
RPE 10
RPE 10
RPE 10
RPE 10
3
Single Arm Chest Press
1
1
1
1
1
10 reps
4 reps
3 reps
2 reps
1 reps
RPE 10
RPE 10
RPE 10
RPE 10
RPE 10
4
Cross-bench Pullover
1
1
1
1
1
10 reps
4 reps
3 reps
2 reps
1 reps
RPE 10
RPE 10
RPE 10
RPE 10
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Dumbbell)
1
1
1
1
1
10 reps
4 reps
3 reps
2 reps
1 reps
RPE 10
RPE 10
RPE 10
RPE 10
RPE 10
2
Fly Press (Dumbbell)
1
1
1
1
1
10 reps
4 reps
3 reps
2 reps
1 reps
RPE 10
RPE 10
RPE 10
RPE 10
RPE 10
3
Single Arm Chest Press
1
1
1
1
1
10 reps
4 reps
3 reps
2 reps
1 reps
RPE 10
RPE 10
RPE 10
RPE 10
RPE 10
4
Cross-bench Pullover
1
1
1
1
1
10 reps
4 reps
3 reps
2 reps
1 reps
RPE 10
RPE 10
RPE 10
RPE 10
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Supinating Bi-Lateral Bicep Curls
1
1
1
1
1
10 reps
4 reps
3 reps
2 reps
1 reps
RPE 10
RPE 10
RPE 10
RPE 10
RPE 10
2
Hammer Curl
1
1
1
1
1
10 reps
4 reps
3 reps
2 reps
1 reps
RPE 10
RPE 10
RPE 10
RPE 10
RPE 10
3
Concentration Curl
1
1
1
1
1
10 reps
4 reps
3 reps
2 reps
1 reps
RPE 10
RPE 10
RPE 10
RPE 10
RPE 10
4
Zottman Curls
1
1
1
1
1
10 reps
4 reps
3 reps
2 reps
1 reps
RPE 10
RPE 10
RPE 10
RPE 10
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Supinating Bi-Lateral Bicep Curls
1
1
1
1
1
10 reps
4 reps
3 reps
2 reps
1 reps
RPE 10
RPE 10
RPE 10
RPE 10
RPE 10
2
Hammer Curl
1
1
1
1
1
10 reps
4 reps
3 reps
2 reps
1 reps
RPE 10
RPE 10
RPE 10
RPE 10
RPE 10
3
Concentration Curl
1
1
1
1
1
10 reps
4 reps
3 reps
2 reps
1 reps
RPE 10
RPE 10
RPE 10
RPE 10
RPE 10
4
Zottman Curls
1
1
1
1
1
10 reps
4 reps
3 reps
2 reps
1 reps
RPE 10
RPE 10
RPE 10
RPE 10
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Supinating Bi-Lateral Bicep Curls
1
1
1
1
1
10 reps
4 reps
3 reps
2 reps
1 reps
RPE 10
RPE 10
RPE 10
RPE 10
RPE 10
2
Hammer Curl
1
1
1
1
1
10 reps
4 reps
3 reps
2 reps
1 reps
RPE 10
RPE 10
RPE 10
RPE 10
RPE 10
3
Concentration Curl
1
1
1
1
1
10 reps
4 reps
3 reps
2 reps
1 reps
RPE 10
RPE 10
RPE 10
RPE 10
RPE 10
4
Zottman Curls
1
1
1
1
1
10 reps
4 reps
3 reps
2 reps
1 reps
RPE 10
RPE 10
RPE 10
RPE 10
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Supinating Bi-Lateral Bicep Curls
1
1
1
1
1
10 reps
4 reps
3 reps
2 reps
1 reps
RPE 10
RPE 10
RPE 10
RPE 10
RPE 10
2
Hammer Curl
1
1
1
1
1
10 reps
4 reps
3 reps
2 reps
1 reps
RPE 10
RPE 10
RPE 10
RPE 10
RPE 10
3
Concentration Curl
1
1
1
1
1
10 reps
4 reps
3 reps
2 reps
1 reps
RPE 10
RPE 10
RPE 10
RPE 10
RPE 10
4
Zottman Curls
1
1
1
1
1
10 reps
4 reps
3 reps
2 reps
1 reps
RPE 10
RPE 10
RPE 10
RPE 10
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Supinating Bi-Lateral Bicep Curls
1
1
1
1
1
10 reps
4 reps
3 reps
2 reps
1 reps
RPE 10
RPE 10
RPE 10
RPE 10
RPE 10
2
Hammer Curl
1
1
1
1
1
10 reps
4 reps
3 reps
2 reps
1 reps
RPE 10
RPE 10
RPE 10
RPE 10
RPE 10
3
Concentration Curl
1
1
1
1
1
10 reps
4 reps
3 reps
2 reps
1 reps
RPE 10
RPE 10
RPE 10
RPE 10
RPE 10
4
Zottman Curls
1
1
1
1
1
10 reps
4 reps
3 reps
2 reps
1 reps
RPE 10
RPE 10
RPE 10
RPE 10
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Supinating Bi-Lateral Bicep Curls
1
1
1
1
1
10 reps
4 reps
3 reps
2 reps
1 reps
RPE 10
RPE 10
RPE 10
RPE 10
RPE 10
2
Hammer Curl
1
1
1
1
1
10 reps
4 reps
3 reps
2 reps
1 reps
RPE 10
RPE 10
RPE 10
RPE 10
RPE 10
3
Concentration Curl
1
1
1
1
1
10 reps
4 reps
3 reps
2 reps
1 reps
RPE 10
RPE 10
RPE 10
RPE 10
RPE 10
4
Zottman Curls
1
1
1
1
1
10 reps
4 reps
3 reps
2 reps
1 reps
RPE 10
RPE 10
RPE 10
RPE 10
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Supinating Bi-Lateral Bicep Curls
1
1
1
1
1
10 reps
4 reps
3 reps
2 reps
1 reps
RPE 10
RPE 10
RPE 10
RPE 10
RPE 10
2
Hammer Curl
1
1
1
1
1
10 reps
4 reps
3 reps
2 reps
1 reps
RPE 10
RPE 10
RPE 10
RPE 10
RPE 10
3
Concentration Curl
1
1
1
1
1
10 reps
4 reps
3 reps
2 reps
1 reps
RPE 10
RPE 10
RPE 10
RPE 10
RPE 10
4
Zottman Curls
1
1
1
1
1
10 reps
4 reps
3 reps
2 reps
1 reps
RPE 10
RPE 10
RPE 10
RPE 10
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Supinating Bi-Lateral Bicep Curls
1
1
1
1
1
10 reps
4 reps
3 reps
2 reps
1 reps
RPE 10
RPE 10
RPE 10
RPE 10
RPE 10
2
Hammer Curl
1
1
1
1
1
10 reps
4 reps
3 reps
2 reps
1 reps
RPE 10
RPE 10
RPE 10
RPE 10
RPE 10
3
Concentration Curl
1
1
1
1
1
10 reps
4 reps
3 reps
2 reps
1 reps
RPE 10
RPE 10
RPE 10
RPE 10
RPE 10
4
Zottman Curls
1
1
1
1
1
10 reps
4 reps
3 reps
2 reps
1 reps
RPE 10
RPE 10
RPE 10
RPE 10
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Supinating Bi-Lateral Bicep Curls
1
1
1
1
1
10 reps
4 reps
3 reps
2 reps
1 reps
RPE 10
RPE 10
RPE 10
RPE 10
RPE 10
2
Hammer Curl
1
1
1
1
1
10 reps
4 reps
3 reps
2 reps
1 reps
RPE 10
RPE 10
RPE 10
RPE 10
RPE 10
3
Concentration Curl
1
1
1
1
1
10 reps
4 reps
3 reps
2 reps
1 reps
RPE 10
RPE 10
RPE 10
RPE 10
RPE 10
4
Zottman Curls
1
1
1
1
1
10 reps
4 reps
3 reps
2 reps
1 reps
RPE 10
RPE 10
RPE 10
RPE 10
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Supinating Bi-Lateral Bicep Curls
1
1
1
1
1
10 reps
4 reps
3 reps
2 reps
1 reps
RPE 10
RPE 10
RPE 10
RPE 10
RPE 10
2
Hammer Curl
1
1
1
1
1
10 reps
4 reps
3 reps
2 reps
1 reps
RPE 10
RPE 10
RPE 10
RPE 10
RPE 10
3
Concentration Curl
1
1
1
1
1
10 reps
4 reps
3 reps
2 reps
1 reps
RPE 10
RPE 10
RPE 10
RPE 10
RPE 10
4
Zottman Curls
1
1
1
1
1
10 reps
4 reps
3 reps
2 reps
1 reps
RPE 10
RPE 10
RPE 10
RPE 10
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Supinating Bi-Lateral Bicep Curls
1
1
1
1
1
10 reps
4 reps
3 reps
2 reps
1 reps
RPE 10
RPE 10
RPE 10
RPE 10
RPE 10
2
Hammer Curl
1
1
1
1
1
10 reps
4 reps
3 reps
2 reps
1 reps
RPE 10
RPE 10
RPE 10
RPE 10
RPE 10
3
Concentration Curl
1
1
1
1
1
10 reps
4 reps
3 reps
2 reps
1 reps
RPE 10
RPE 10
RPE 10
RPE 10
RPE 10
4
Zottman Curls
1
1
1
1
1
10 reps
4 reps
3 reps
2 reps
1 reps
RPE 10
RPE 10
RPE 10
RPE 10
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Supinating Bi-Lateral Bicep Curls
1
1
1
1
1
10 reps
4 reps
3 reps
2 reps
1 reps
RPE 10
RPE 10
RPE 10
RPE 10
RPE 10
2
Hammer Curl
1
1
1
1
1
10 reps
4 reps
3 reps
2 reps
1 reps
RPE 10
RPE 10
RPE 10
RPE 10
RPE 10
3
Concentration Curl
1
1
1
1
1
10 reps
4 reps
3 reps
2 reps
1 reps
RPE 10
RPE 10
RPE 10
RPE 10
RPE 10
4
Zottman Curls
1
1
1
1
1
10 reps
4 reps
3 reps
2 reps
1 reps
RPE 10
RPE 10
RPE 10
RPE 10
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
See-saw Press
1
1
1
1
1
10 reps
4 reps
3 reps
2 reps
1 reps
RPE 10
RPE 10
RPE 10
RPE 10
RPE 10
2
Front Raise
1
1
1
1
1
10 reps
4 reps
3 reps
2 reps
1 reps
RPE 10
RPE 10
RPE 10
RPE 10
RPE 10
3
Upright Row (Dumbbell)
1
1
1
1
1
10 reps
4 reps
3 reps
2 reps
1 reps
RPE 10
RPE 10
RPE 10
RPE 10
RPE 10
4
Lateral Raise and Push
1
1
1
1
1
10 reps
4 reps
3 reps
2 reps
1 reps
RPE 10
RPE 10
RPE 10
RPE 10
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
See-saw Press
1
1
1
1
1
10 reps
4 reps
3 reps
2 reps
1 reps
RPE 10
RPE 10
RPE 10
RPE 10
RPE 10
2
Front Raise
1
1
1
1
1
10 reps
4 reps
3 reps
2 reps
1 reps
RPE 10
RPE 10
RPE 10
RPE 10
RPE 10
3
Upright Row (Dumbbell)
1
1
1
1
1
10 reps
4 reps
3 reps
2 reps
1 reps
RPE 10
RPE 10
RPE 10
RPE 10
RPE 10
4
Lateral Raise and Push
1
1
1
1
1
10 reps
4 reps
3 reps
2 reps
1 reps
RPE 10
RPE 10
RPE 10
RPE 10
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
See-saw Press
1
1
1
1
1
10 reps
4 reps
3 reps
2 reps
1 reps
RPE 10
RPE 10
RPE 10
RPE 10
RPE 10
2
Front Raise
1
1
1
1
1
10 reps
4 reps
3 reps
2 reps
1 reps
RPE 10
RPE 10
RPE 10
RPE 10
RPE 10
3
Upright Row (Dumbbell)
1
1
1
1
1
10 reps
4 reps
3 reps
2 reps
1 reps
RPE 10
RPE 10
RPE 10
RPE 10
RPE 10
4
Lateral Raise and Push
1
1
1
1
1
10 reps
4 reps
3 reps
2 reps
1 reps
RPE 10
RPE 10
RPE 10
RPE 10
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
See-saw Press
1
1
1
1
1
10 reps
4 reps
3 reps
2 reps
1 reps
RPE 10
RPE 10
RPE 10
RPE 10
RPE 10
2
Front Raise
1
1
1
1
1
10 reps
4 reps
3 reps
2 reps
1 reps
RPE 10
RPE 10
RPE 10
RPE 10
RPE 10
3
Upright Row (Dumbbell)
1
1
1
1
1
10 reps
4 reps
3 reps
2 reps
1 reps
RPE 10
RPE 10
RPE 10
RPE 10
RPE 10
4
Lateral Raise and Push
1
1
1
1
1
10 reps
4 reps
3 reps
2 reps
1 reps
RPE 10
RPE 10
RPE 10
RPE 10
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
See-saw Press
1
1
1
1
1
10 reps
4 reps
3 reps
2 reps
1 reps
RPE 10
RPE 10
RPE 10
RPE 10
RPE 10
2
Front Raise
1
1
1
1
1
10 reps
4 reps
3 reps
2 reps
1 reps
RPE 10
RPE 10
RPE 10
RPE 10
RPE 10
3
Upright Row (Dumbbell)
1
1
1
1
1
10 reps
4 reps
3 reps
2 reps
1 reps
RPE 10
RPE 10
RPE 10
RPE 10
RPE 10
4
Lateral Raise and Push
1
1
1
1
1
10 reps
4 reps
3 reps
2 reps
1 reps
RPE 10
RPE 10
RPE 10
RPE 10
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
See-saw Press
1
1
1
1
1
10 reps
4 reps
3 reps
2 reps
1 reps
RPE 10
RPE 10
RPE 10
RPE 10
RPE 10
2
Front Raise
1
1
1
1
1
10 reps
4 reps
3 reps
2 reps
1 reps
RPE 10
RPE 10
RPE 10
RPE 10
RPE 10
3
Upright Row (Dumbbell)
1
1
1
1
1
10 reps
4 reps
3 reps
2 reps
1 reps
RPE 10
RPE 10
RPE 10
RPE 10
RPE 10
4
Lateral Raise and Push
1
1
1
1
1
10 reps
4 reps
3 reps
2 reps
1 reps
RPE 10
RPE 10
RPE 10
RPE 10
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
See-saw Press
1
1
1
1
1
10 reps
4 reps
3 reps
2 reps
1 reps
RPE 10
RPE 10
RPE 10
RPE 10
RPE 10
2
Front Raise
1
1
1
1
1
10 reps
4 reps
3 reps
2 reps
1 reps
RPE 10
RPE 10
RPE 10
RPE 10
RPE 10
3
Upright Row (Dumbbell)
1
1
1
1
1
10 reps
4 reps
3 reps
2 reps
1 reps
RPE 10
RPE 10
RPE 10
RPE 10
RPE 10
4
Lateral Raise and Push
1
1
1
1
1
10 reps
4 reps
3 reps
2 reps
1 reps
RPE 10
RPE 10
RPE 10
RPE 10
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
See-saw Press
1
1
1
1
1
10 reps
4 reps
3 reps
2 reps
1 reps
RPE 10
RPE 10
RPE 10
RPE 10
RPE 10
2
Front Raise
1
1
1
1
1
10 reps
4 reps
3 reps
2 reps
1 reps
RPE 10
RPE 10
RPE 10
RPE 10
RPE 10
3
Upright Row (Dumbbell)
1
1
1
1
1
10 reps
4 reps
3 reps
2 reps
1 reps
RPE 10
RPE 10
RPE 10
RPE 10
RPE 10
4
Lateral Raise and Push
1
1
1
1
1
10 reps
4 reps
3 reps
2 reps
1 reps
RPE 10
RPE 10
RPE 10
RPE 10
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
See-saw Press
1
1
1
1
1
10 reps
4 reps
3 reps
2 reps
1 reps
RPE 10
RPE 10
RPE 10
RPE 10
RPE 10
2
Front Raise
1
1
1
1
1
10 reps
4 reps
3 reps
2 reps
1 reps
RPE 10
RPE 10
RPE 10
RPE 10
RPE 10
3
Upright Row (Dumbbell)
1
1
1
1
1
10 reps
4 reps
3 reps
2 reps
1 reps
RPE 10
RPE 10
RPE 10
RPE 10
RPE 10
4
Lateral Raise and Push
1
1
1
1
1
10 reps
4 reps
3 reps
2 reps
1 reps
RPE 10
RPE 10
RPE 10
RPE 10
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
See-saw Press
1
1
1
1
1
10 reps
4 reps
3 reps
2 reps
1 reps
RPE 10
RPE 10
RPE 10
RPE 10
RPE 10
2
Front Raise
1
1
1
1
1
10 reps
4 reps
3 reps
2 reps
1 reps
RPE 10
RPE 10
RPE 10
RPE 10
RPE 10
3
Upright Row (Dumbbell)
1
1
1
1
1
10 reps
4 reps
3 reps
2 reps
1 reps
RPE 10
RPE 10
RPE 10
RPE 10
RPE 10
4
Lateral Raise and Push
1
1
1
1
1
10 reps
4 reps
3 reps
2 reps
1 reps
RPE 10
RPE 10
RPE 10
RPE 10
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
See-saw Press
1
1
1
1
1
10 reps
4 reps
3 reps
2 reps
1 reps
RPE 10
RPE 10
RPE 10
RPE 10
RPE 10
2
Front Raise
1
1
1
1
1
10 reps
4 reps
3 reps
2 reps
1 reps
RPE 10
RPE 10
RPE 10
RPE 10
RPE 10
3
Upright Row (Dumbbell)
1
1
1
1
1
10 reps
4 reps
3 reps
2 reps
1 reps
RPE 10
RPE 10
RPE 10
RPE 10
RPE 10
4
Lateral Raise and Push
1
1
1
1
1
10 reps
4 reps
3 reps
2 reps
1 reps
RPE 10
RPE 10
RPE 10
RPE 10
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
See-saw Press
1
1
1
1
1
10 reps
4 reps
3 reps
2 reps
1 reps
RPE 10
RPE 10
RPE 10
RPE 10
RPE 10
2
Front Raise
1
1
1
1
1
10 reps
4 reps
3 reps
2 reps
1 reps
RPE 10
RPE 10
RPE 10
RPE 10
RPE 10
3
Upright Row (Dumbbell)
1
1
1
1
1
10 reps
4 reps
3 reps
2 reps
1 reps
RPE 10
RPE 10
RPE 10
RPE 10
RPE 10
4
Lateral Raise and Push
1
1
1
1
1
10 reps
4 reps
3 reps
2 reps
1 reps
RPE 10
RPE 10
RPE 10
RPE 10
RPE 10
Week 1
1 / 12 Weeks
Day 1
1
Chest Press (Dumbbell)
1 Set
1 Set
1 Set
1 Set
1 Set
10 Reps
4 Reps
3 Reps
2 Reps
1 Reps
@10
@10
@10
@10
@10
2
Fly Press (Dumbbell)
1 Set
1 Set
1 Set
1 Set
1 Set
10 Reps
4 Reps
3 Reps
2 Reps
1 Reps
@10
@10
@10
@10
@10
3
Single Arm Chest Press
1 Set
1 Set
1 Set
1 Set
1 Set
10 Reps
4 Reps
3 Reps
2 Reps
1 Reps
@10
@10
@10
@10
@10
4
Cross-bench Pullover
1 Set
1 Set
1 Set
1 Set
1 Set
10 Reps
4 Reps
3 Reps
2 Reps
1 Reps
@10
@10
@10
@10
@10
Day 2
1
Supinating Bi-Lateral Bicep Curls
1 Set
1 Set
1 Set
1 Set
1 Set
10 Reps
4 Reps
3 Reps
2 Reps
1 Reps
@10
@10
@10
@10
@10
2
Hammer Curl
1 Set
1 Set
1 Set
1 Set
1 Set
10 Reps
4 Reps
3 Reps
2 Reps
1 Reps
@10
@10
@10
@10
@10
3
Concentration Curl
1 Set
1 Set
1 Set
1 Set
1 Set
10 Reps
4 Reps
3 Reps
2 Reps
1 Reps
@10
@10
@10
@10
@10
4
Zottman Curls
1 Set
1 Set
1 Set
1 Set
1 Set
10 Reps
4 Reps
3 Reps
2 Reps
1 Reps
@10
@10
@10
@10
@10
Day 3
1
See-saw Press
1 Set
1 Set
1 Set
1 Set
1 Set
10 Reps
4 Reps
3 Reps
2 Reps
1 Reps
@10
@10
@10
@10
@10
2
Front Raise
1 Set
1 Set
1 Set
1 Set
1 Set
10 Reps
4 Reps
3 Reps
2 Reps
1 Reps
@10
@10
@10
@10
@10
3
Upright Row (Dumbbell)
1 Set
1 Set
1 Set
1 Set
1 Set
10 Reps
4 Reps
3 Reps
2 Reps
1 Reps
@10
@10
@10
@10
@10
4
Lateral Raise and Push
1 Set
1 Set
1 Set
1 Set
1 Set
10 Reps
4 Reps
3 Reps
2 Reps
1 Reps
@10
@10
@10
@10
@10