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NH Intermediate Program (Dumbbell)
by Drew M.
47 athletes joined
Program Description
Grow a balanced physique with dumbbells.
Program Overview
Level
Intermediate
Goal
Bodybuilding
Equipment
Dumbbell Only
Program Length
12 weeks
Time Per Workout
70 minutes
Created
Jan 10, 2024 06:02
Last Edited
Jun 16, 2024 12:07
down_app
Week 1
1 / 12 Weeks
Day 4
No exercises added to this day
Day 7
No exercises added to this day
Day 1
1A
Bench Press (Dumbbell)
3 Sets
6-8 Reps
1B
Single Arm Row (Dumbbell)
3 Sets
8-12 Reps
2A
Seated Overhead Press (Dumbbell)
3 Sets
8-12 Reps
2B
Bicep Curl (Dumbbell)
3 Sets
6-12 Reps
3A
French Press
3 Sets
6-12 Reps
3B
One Arm Lateral Raise (Dumbbell)
3 Sets
10-15 Reps
3C
Sit Up
3 Sets
8-15 Reps
Day 2
1A
Squat (Dumbbell)
3 Sets
6-10 Reps
1B
Calf Raise (Bodyweight)
3 Sets
AMRAP
2A
Shrug (Dumbbell)
3 Sets
AMRAP
2B
Neck Curl
3 Sets
10-20 Reps
@6
3A
Bulgarian Split Squat (Dumbbell)
3 Sets
6-10 Reps
3B
Bent Over Row (Dumbbell)
3 Sets
8-12 Reps
Day 3
1A
Ring Push Up
3 Sets
8-12 Reps
1B
Pullover (Dumbbell)
3 Sets
8-12 Reps
2A
Skull Crusher
3 Sets
8-12 Reps
2B
Preacher Curl (Dumbbell)
3 Sets
6-12 Reps
3A
Pinwheel Curl
3 Sets
6-10 Reps
3B
Powell Raise
3 Sets
10-15 Reps
3C
Oblique Crunch
3 Sets
AMRAP
Day 5
1A
Incline Bench Press (Dumbbell)
3 Sets
6-10 Reps
1B
Kroc Row
3 Sets
8-12 Reps
2A
Chin-Up (Bodyweight)
3 Sets
AMRAP
2B
French Press
3 Sets
6-12 Reps
2C
Lying Leg Raise
3 Sets
10-15 Reps
3A
Fly Press (Dumbbell)
3 Sets
8-12 Reps
3B
Incline Curl (Dumbbell)
3 Sets
6-12 Reps
3C
Wrist Curls
3 Sets
10-15 Reps
Day 6
1A
Romanian Deadlift (Dumbbell)
3 Sets
6-10 Reps
1B
Calf Raise (Bodyweight)
3 Sets
AMRAP
2A
Power Shrug
3 Sets
AMRAP
2B
Sit Up
3 Sets
8-15 Reps
3A
Sissy Squat
3 Sets
AMRAP
3B
Neck Extension
3 Sets
10-20 Reps
Day 1
1A
Bench Press (Dumbbell)
3 Sets
6-8 Reps
1B
Single Arm Row (Dumbbell)
3 Sets
8-12 Reps
2A
Seated Overhead Press (Dumbbell)
3 Sets
8-12 Reps
2B
Bicep Curl (Dumbbell)
3 Sets
6-12 Reps
3A
French Press
3 Sets
6-12 Reps
3B
One Arm Lateral Raise (Dumbbell)
3 Sets
10-15 Reps
3C
Sit Up
3 Sets
8-15 Reps
Day 2
1A
Squat (Dumbbell)
3 Sets
6-10 Reps
1B
Calf Raise (Bodyweight)
3 Sets
AMRAP
2A
Shrug (Dumbbell)
3 Sets
AMRAP
2B
Neck Curl
3 Sets
10-20 Reps
@6
3A
Bulgarian Split Squat (Dumbbell)
3 Sets
6-10 Reps
3B
Bent Over Row (Dumbbell)
3 Sets
8-12 Reps
Day 3
1A
Ring Push Up
3 Sets
8-12 Reps
1B
Pullover (Dumbbell)
3 Sets
8-12 Reps
2A
Skull Crusher
3 Sets
8-12 Reps
2B
Preacher Curl (Dumbbell)
3 Sets
6-12 Reps
3A
Pinwheel Curl
3 Sets
6-10 Reps
3B
Powell Raise
3 Sets
10-15 Reps
3C
Oblique Crunch
3 Sets
AMRAP
Day 4
No exercises added to this day
Day 5
1A
Incline Bench Press (Dumbbell)
3 Sets
6-10 Reps
1B
Kroc Row
3 Sets
8-12 Reps
2A
Chin-Up (Bodyweight)
3 Sets
AMRAP
2B
French Press
3 Sets
6-12 Reps
2C
Lying Leg Raise
3 Sets
10-15 Reps
3A
Fly Press (Dumbbell)
3 Sets
8-12 Reps
3B
Incline Curl (Dumbbell)
3 Sets
6-12 Reps
3C
Wrist Curls
3 Sets
10-15 Reps
Day 6
1A
Romanian Deadlift (Dumbbell)
3 Sets
6-10 Reps
1B
Calf Raise (Bodyweight)
3 Sets
AMRAP
2A
Power Shrug
3 Sets
AMRAP
2B
Sit Up
3 Sets
8-15 Reps
3A
Sissy Squat
3 Sets
AMRAP
3B
Neck Extension
3 Sets
10-20 Reps
Day 7
No exercises added to this day
Day 1
1A
Bench Press (Dumbbell)
3 Sets
6-8 Reps
1B
Single Arm Row (Dumbbell)
3 Sets
8-12 Reps
2A
Seated Overhead Press (Dumbbell)
3 Sets
8-12 Reps
2B
Bicep Curl (Dumbbell)
3 Sets
6-12 Reps
3A
French Press
3 Sets
6-12 Reps
3B
One Arm Lateral Raise (Dumbbell)
3 Sets
10-15 Reps
3C
Sit Up
3 Sets
8-15 Reps
Day 2
1A
Squat (Dumbbell)
3 Sets
6-10 Reps
1B
Calf Raise (Bodyweight)
3 Sets
AMRAP
2A
Shrug (Dumbbell)
3 Sets
AMRAP
2B
Neck Curl
3 Sets
10-20 Reps
@6
3A
Bulgarian Split Squat (Dumbbell)
3 Sets
6-10 Reps
3B
Bent Over Row (Dumbbell)
3 Sets
8-12 Reps
Day 3
1A
Ring Push Up
3 Sets
8-12 Reps
1B
Pullover (Dumbbell)
3 Sets
8-12 Reps
2A
Skull Crusher
3 Sets
8-12 Reps
2B
Preacher Curl (Dumbbell)
3 Sets
6-12 Reps
3A
Pinwheel Curl
3 Sets
6-10 Reps
3B
Powell Raise
3 Sets
10-15 Reps
3C
Oblique Crunch
3 Sets
AMRAP
Day 4
No exercises added to this day
Day 5
1A
Incline Bench Press (Dumbbell)
3 Sets
6-10 Reps
1B
Kroc Row
3 Sets
8-12 Reps
2A
Chin-Up (Bodyweight)
3 Sets
AMRAP
2B
French Press
3 Sets
6-12 Reps
2C
Lying Leg Raise
3 Sets
10-15 Reps
3A
Fly Press (Dumbbell)
3 Sets
8-12 Reps
3B
Incline Curl (Dumbbell)
3 Sets
6-12 Reps
3C
Wrist Curls
3 Sets
10-15 Reps
Day 6
1A
Romanian Deadlift (Dumbbell)
3 Sets
6-10 Reps
1B
Calf Raise (Bodyweight)
3 Sets
AMRAP
2A
Power Shrug
3 Sets
AMRAP
2B
Sit Up
3 Sets
8-15 Reps
3A
Sissy Squat
3 Sets
AMRAP
3B
Neck Extension
3 Sets
10-20 Reps
Day 7
No exercises added to this day
Day 1
1A
Bench Press (Dumbbell)
3 Sets
6-8 Reps
1B
Single Arm Row (Dumbbell)
3 Sets
8-12 Reps
2A
Seated Overhead Press (Dumbbell)
3 Sets
8-12 Reps
2B
Bicep Curl (Dumbbell)
3 Sets
6-12 Reps
3A
French Press
3 Sets
6-12 Reps
3B
One Arm Lateral Raise (Dumbbell)
3 Sets
10-15 Reps
3C
Sit Up
3 Sets
8-15 Reps
Day 2
1A
Squat (Dumbbell)
3 Sets
6-10 Reps
1B
Calf Raise (Bodyweight)
3 Sets
AMRAP
2A
Shrug (Dumbbell)
3 Sets
AMRAP
2B
Neck Curl
3 Sets
10-20 Reps
@6
3A
Bulgarian Split Squat (Dumbbell)
3 Sets
6-10 Reps
3B
Bent Over Row (Dumbbell)
3 Sets
8-12 Reps
Day 3
1A
Ring Push Up
3 Sets
8-12 Reps
1B
Pullover (Dumbbell)
3 Sets
8-12 Reps
2A
Skull Crusher
3 Sets
8-12 Reps
2B
Preacher Curl (Dumbbell)
3 Sets
6-12 Reps
3A
Pinwheel Curl
3 Sets
6-10 Reps
3B
Powell Raise
3 Sets
10-15 Reps
3C
Oblique Crunch
3 Sets
AMRAP
Day 4
No exercises added to this day
Day 5
1A
Incline Bench Press (Dumbbell)
3 Sets
6-10 Reps
1B
Kroc Row
3 Sets
8-12 Reps
2A
Chin-Up (Bodyweight)
3 Sets
AMRAP
2B
French Press
3 Sets
6-12 Reps
2C
Lying Leg Raise
3 Sets
10-15 Reps
3A
Fly Press (Dumbbell)
3 Sets
8-12 Reps
3B
Incline Curl (Dumbbell)
3 Sets
6-12 Reps
3C
Wrist Curls
3 Sets
10-15 Reps
Day 6
1A
Romanian Deadlift (Dumbbell)
3 Sets
6-10 Reps
1B
Calf Raise (Bodyweight)
3 Sets
AMRAP
2A
Power Shrug
3 Sets
AMRAP
2B
Sit Up
3 Sets
8-15 Reps
3A
Sissy Squat
3 Sets
AMRAP
3B
Neck Extension
3 Sets
10-20 Reps
Day 7
No exercises added to this day
Day 1
1A
Bench Press (Dumbbell)
3 Sets
6-8 Reps
1B
Single Arm Row (Dumbbell)
3 Sets
8-12 Reps
2A
Seated Overhead Press (Dumbbell)
3 Sets
8-12 Reps
2B
Bicep Curl (Dumbbell)
3 Sets
6-12 Reps
3A
French Press
3 Sets
6-12 Reps
3B
One Arm Lateral Raise (Dumbbell)
3 Sets
10-15 Reps
3C
Sit Up
3 Sets
8-15 Reps
Day 2
1A
Squat (Dumbbell)
3 Sets
6-10 Reps
1B
Calf Raise (Bodyweight)
3 Sets
AMRAP
2A
Shrug (Dumbbell)
3 Sets
AMRAP
2B
Neck Curl
3 Sets
10-20 Reps
@6
3A
Bulgarian Split Squat (Dumbbell)
3 Sets
6-10 Reps
3B
Bent Over Row (Dumbbell)
3 Sets
8-12 Reps
Day 3
1A
Ring Push Up
3 Sets
8-12 Reps
1B
Pullover (Dumbbell)
3 Sets
8-12 Reps
2A
Skull Crusher
3 Sets
8-12 Reps
2B
Preacher Curl (Dumbbell)
3 Sets
6-12 Reps
3A
Pinwheel Curl
3 Sets
6-10 Reps
3B
Powell Raise
3 Sets
10-15 Reps
3C
Oblique Crunch
3 Sets
AMRAP
Day 4
No exercises added to this day
Day 5
1A
Incline Bench Press (Dumbbell)
3 Sets
6-10 Reps
1B
Kroc Row
3 Sets
8-12 Reps
2A
Chin-Up (Bodyweight)
3 Sets
AMRAP
2B
French Press
3 Sets
6-12 Reps
2C
Lying Leg Raise
3 Sets
10-15 Reps
3A
Fly Press (Dumbbell)
3 Sets
8-12 Reps
3B
Incline Curl (Dumbbell)
3 Sets
6-12 Reps
3C
Wrist Curls
3 Sets
10-15 Reps
Day 6
1A
Romanian Deadlift (Dumbbell)
3 Sets
6-10 Reps
1B
Calf Raise (Bodyweight)
3 Sets
AMRAP
2A
Power Shrug
3 Sets
AMRAP
2B
Sit Up
3 Sets
8-15 Reps
3A
Sissy Squat
3 Sets
AMRAP
3B
Neck Extension
3 Sets
10-20 Reps
Day 7
No exercises added to this day
Day 1
1A
Bench Press (Dumbbell)
3 Sets
6-8 Reps
1B
Single Arm Row (Dumbbell)
3 Sets
8-12 Reps
2A
Seated Overhead Press (Dumbbell)
3 Sets
8-12 Reps
2B
Bicep Curl (Dumbbell)
3 Sets
6-12 Reps
3A
French Press
3 Sets
6-12 Reps
3B
One Arm Lateral Raise (Dumbbell)
3 Sets
10-15 Reps
3C
Sit Up
3 Sets
8-15 Reps
Day 2
1A
Squat (Dumbbell)
3 Sets
6-10 Reps
1B
Calf Raise (Bodyweight)
3 Sets
AMRAP
2A
Shrug (Dumbbell)
3 Sets
AMRAP
2B
Neck Curl
3 Sets
10-20 Reps
@6
3A
Bulgarian Split Squat (Dumbbell)
3 Sets
6-10 Reps
3B
Bent Over Row (Dumbbell)
3 Sets
8-12 Reps
Day 3
1A
Ring Push Up
3 Sets
8-12 Reps
1B
Pullover (Dumbbell)
3 Sets
8-12 Reps
2A
Skull Crusher
3 Sets
8-12 Reps
2B
Preacher Curl (Dumbbell)
3 Sets
6-12 Reps
3A
Pinwheel Curl
3 Sets
6-10 Reps
3B
Powell Raise
3 Sets
10-15 Reps
3C
Oblique Crunch
3 Sets
AMRAP
Day 4
No exercises added to this day
Day 5
1A
Incline Bench Press (Dumbbell)
3 Sets
6-10 Reps
1B
Kroc Row
3 Sets
8-12 Reps
2A
Chin-Up (Bodyweight)
3 Sets
AMRAP
2B
French Press
3 Sets
6-12 Reps
2C
Lying Leg Raise
3 Sets
10-15 Reps
3A
Fly Press (Dumbbell)
3 Sets
8-12 Reps
3B
Incline Curl (Dumbbell)
3 Sets
6-12 Reps
3C
Wrist Curls
3 Sets
10-15 Reps
Day 6
1A
Romanian Deadlift (Dumbbell)
3 Sets
6-10 Reps
1B
Calf Raise (Bodyweight)
3 Sets
AMRAP
2A
Power Shrug
3 Sets
AMRAP
2B
Sit Up
3 Sets
8-15 Reps
3A
Sissy Squat
3 Sets
AMRAP
3B
Neck Extension
3 Sets
10-20 Reps
Day 7
No exercises added to this day
Day 1
1A
Bench Press (Dumbbell)
3 Sets
6-8 Reps
1B
Single Arm Row (Dumbbell)
3 Sets
8-12 Reps
2A
Seated Overhead Press (Dumbbell)
3 Sets
8-12 Reps
2B
Bicep Curl (Dumbbell)
3 Sets
6-12 Reps
3A
French Press
3 Sets
6-12 Reps
3B
One Arm Lateral Raise (Dumbbell)
3 Sets
10-15 Reps
3C
Sit Up
3 Sets
8-15 Reps
Day 2
1A
Squat (Dumbbell)
3 Sets
6-10 Reps
1B
Calf Raise (Bodyweight)
3 Sets
AMRAP
2A
Shrug (Dumbbell)
3 Sets
AMRAP
2B
Neck Curl
3 Sets
10-20 Reps
@6
3A
Bulgarian Split Squat (Dumbbell)
3 Sets
6-10 Reps
3B
Bent Over Row (Dumbbell)
3 Sets
8-12 Reps
Day 3
1A
Ring Push Up
3 Sets
8-12 Reps
1B
Pullover (Dumbbell)
3 Sets
8-12 Reps
2A
Skull Crusher
3 Sets
8-12 Reps
2B
Preacher Curl (Dumbbell)
3 Sets
6-12 Reps
3A
Pinwheel Curl
3 Sets
6-10 Reps
3B
Powell Raise
3 Sets
10-15 Reps
3C
Oblique Crunch
3 Sets
AMRAP
Day 4
No exercises added to this day
Day 5
1A
Incline Bench Press (Dumbbell)
3 Sets
6-10 Reps
1B
Kroc Row
3 Sets
8-12 Reps
2A
Chin-Up (Bodyweight)
3 Sets
AMRAP
2B
French Press
3 Sets
6-12 Reps
2C
Lying Leg Raise
3 Sets
10-15 Reps
3A
Fly Press (Dumbbell)
3 Sets
8-12 Reps
3B
Incline Curl (Dumbbell)
3 Sets
6-12 Reps
3C
Wrist Curls
3 Sets
10-15 Reps
Day 6
1A
Romanian Deadlift (Dumbbell)
3 Sets
6-10 Reps
1B
Calf Raise (Bodyweight)
3 Sets
AMRAP
2A
Power Shrug
3 Sets
AMRAP
2B
Sit Up
3 Sets
8-15 Reps
3A
Sissy Squat
3 Sets
AMRAP
3B
Neck Extension
3 Sets
10-20 Reps
Day 7
No exercises added to this day
Day 1
1A
Bench Press (Dumbbell)
3 Sets
6-8 Reps
1B
Single Arm Row (Dumbbell)
3 Sets
8-12 Reps
2A
Seated Overhead Press (Dumbbell)
3 Sets
8-12 Reps
2B
Bicep Curl (Dumbbell)
3 Sets
6-12 Reps
3A
French Press
3 Sets
6-12 Reps
3B
One Arm Lateral Raise (Dumbbell)
3 Sets
10-15 Reps
3C
Sit Up
3 Sets
8-15 Reps
Day 2
1A
Squat (Dumbbell)
3 Sets
6-10 Reps
1B
Calf Raise (Bodyweight)
3 Sets
AMRAP
2A
Shrug (Dumbbell)
3 Sets
AMRAP
2B
Neck Curl
3 Sets
10-20 Reps
@6
3A
Bulgarian Split Squat (Dumbbell)
3 Sets
6-10 Reps
3B
Bent Over Row (Dumbbell)
3 Sets
8-12 Reps
Day 3
1A
Ring Push Up
3 Sets
8-12 Reps
1B
Pullover (Dumbbell)
3 Sets
8-12 Reps
2A
Skull Crusher
3 Sets
8-12 Reps
2B
Preacher Curl (Dumbbell)
3 Sets
6-12 Reps
3A
Pinwheel Curl
3 Sets
6-10 Reps
3B
Powell Raise
3 Sets
10-15 Reps
3C
Oblique Crunch
3 Sets
AMRAP
Day 4
No exercises added to this day
Day 5
1A
Incline Bench Press (Dumbbell)
3 Sets
6-10 Reps
1B
Kroc Row
3 Sets
8-12 Reps
2A
Chin-Up (Bodyweight)
3 Sets
AMRAP
2B
French Press
3 Sets
6-12 Reps
2C
Lying Leg Raise
3 Sets
10-15 Reps
3A
Fly Press (Dumbbell)
3 Sets
8-12 Reps
3B
Incline Curl (Dumbbell)
3 Sets
6-12 Reps
3C
Wrist Curls
3 Sets
10-15 Reps
Day 6
1A
Romanian Deadlift (Dumbbell)
3 Sets
6-10 Reps
1B
Calf Raise (Bodyweight)
3 Sets
AMRAP
2A
Power Shrug
3 Sets
AMRAP
2B
Sit Up
3 Sets
8-15 Reps
3A
Sissy Squat
3 Sets
AMRAP
3B
Neck Extension
3 Sets
10-20 Reps
Day 7
No exercises added to this day
Day 1
1A
Bench Press (Dumbbell)
3 Sets
6-8 Reps
1B
Single Arm Row (Dumbbell)
3 Sets
8-12 Reps
2A
Seated Overhead Press (Dumbbell)
3 Sets
8-12 Reps
2B
Bicep Curl (Dumbbell)
3 Sets
6-12 Reps
3A
French Press
3 Sets
6-12 Reps
3B
One Arm Lateral Raise (Dumbbell)
3 Sets
10-15 Reps
3C
Sit Up
3 Sets
8-15 Reps
Day 2
1A
Squat (Dumbbell)
3 Sets
6-10 Reps
1B
Calf Raise (Bodyweight)
3 Sets
AMRAP
2A
Shrug (Dumbbell)
3 Sets
AMRAP
2B
Neck Curl
3 Sets
10-20 Reps
@6
3A
Bulgarian Split Squat (Dumbbell)
3 Sets
6-10 Reps
3B
Bent Over Row (Dumbbell)
3 Sets
8-12 Reps
Day 3
1A
Ring Push Up
3 Sets
8-12 Reps
1B
Pullover (Dumbbell)
3 Sets
8-12 Reps
2A
Skull Crusher
3 Sets
8-12 Reps
2B
Preacher Curl (Dumbbell)
3 Sets
6-12 Reps
3A
Pinwheel Curl
3 Sets
6-10 Reps
3B
Powell Raise
3 Sets
10-15 Reps
3C
Oblique Crunch
3 Sets
AMRAP
Day 4
No exercises added to this day
Day 5
1A
Incline Bench Press (Dumbbell)
3 Sets
6-10 Reps
1B
Kroc Row
3 Sets
8-12 Reps
2A
Chin-Up (Bodyweight)
3 Sets
AMRAP
2B
French Press
3 Sets
6-12 Reps
2C
Lying Leg Raise
3 Sets
10-15 Reps
3A
Fly Press (Dumbbell)
3 Sets
8-12 Reps
3B
Incline Curl (Dumbbell)
3 Sets
6-12 Reps
3C
Wrist Curls
3 Sets
10-15 Reps
Day 6
1A
Romanian Deadlift (Dumbbell)
3 Sets
6-10 Reps
1B
Calf Raise (Bodyweight)
3 Sets
AMRAP
2A
Power Shrug
3 Sets
AMRAP
2B
Sit Up
3 Sets
8-15 Reps
3A
Sissy Squat
3 Sets
AMRAP
3B
Neck Extension
3 Sets
10-20 Reps
Day 7
No exercises added to this day
Day 1
1A
Bench Press (Dumbbell)
3 Sets
6-8 Reps
1B
Single Arm Row (Dumbbell)
3 Sets
8-12 Reps
2A
Seated Overhead Press (Dumbbell)
3 Sets
8-12 Reps
2B
Bicep Curl (Dumbbell)
3 Sets
6-12 Reps
3A
French Press
3 Sets
6-12 Reps
3B
One Arm Lateral Raise (Dumbbell)
3 Sets
10-15 Reps
3C
Sit Up
3 Sets
8-15 Reps
Day 2
1A
Squat (Dumbbell)
3 Sets
6-10 Reps
1B
Calf Raise (Bodyweight)
3 Sets
AMRAP
2A
Shrug (Dumbbell)
3 Sets
AMRAP
2B
Neck Curl
3 Sets
10-20 Reps
@6
3A
Bulgarian Split Squat (Dumbbell)
3 Sets
6-10 Reps
3B
Bent Over Row (Dumbbell)
3 Sets
8-12 Reps
Day 3
1A
Ring Push Up
3 Sets
8-12 Reps
1B
Pullover (Dumbbell)
3 Sets
8-12 Reps
2A
Skull Crusher
3 Sets
8-12 Reps
2B
Preacher Curl (Dumbbell)
3 Sets
6-12 Reps
3A
Pinwheel Curl
3 Sets
6-10 Reps
3B
Powell Raise
3 Sets
10-15 Reps
3C
Oblique Crunch
3 Sets
AMRAP
Day 4
No exercises added to this day
Day 5
1A
Incline Bench Press (Dumbbell)
3 Sets
6-10 Reps
1B
Kroc Row
3 Sets
8-12 Reps
2A
Chin-Up (Bodyweight)
3 Sets
AMRAP
2B
French Press
3 Sets
6-12 Reps
2C
Lying Leg Raise
3 Sets
10-15 Reps
3A
Fly Press (Dumbbell)
3 Sets
8-12 Reps
3B
Incline Curl (Dumbbell)
3 Sets
6-12 Reps
3C
Wrist Curls
3 Sets
10-15 Reps
Day 6
1A
Romanian Deadlift (Dumbbell)
3 Sets
6-10 Reps
1B
Calf Raise (Bodyweight)
3 Sets
AMRAP
2A
Power Shrug
3 Sets
AMRAP
2B
Sit Up
3 Sets
8-15 Reps
3A
Sissy Squat
3 Sets
AMRAP
3B
Neck Extension
3 Sets
10-20 Reps
Day 7
No exercises added to this day
Day 1
1A
Bench Press (Dumbbell)
3 Sets
6-8 Reps
1B
Single Arm Row (Dumbbell)
3 Sets
8-12 Reps
2A
Seated Overhead Press (Dumbbell)
3 Sets
8-12 Reps
2B
Bicep Curl (Dumbbell)
3 Sets
6-12 Reps
3A
French Press
3 Sets
6-12 Reps
3B
One Arm Lateral Raise (Dumbbell)
3 Sets
10-15 Reps
3C
Sit Up
3 Sets
8-15 Reps
Day 2
1A
Squat (Dumbbell)
3 Sets
6-10 Reps
1B
Calf Raise (Bodyweight)
3 Sets
AMRAP
2A
Shrug (Dumbbell)
3 Sets
AMRAP
2B
Neck Curl
3 Sets
10-20 Reps
@6
3A
Bulgarian Split Squat (Dumbbell)
3 Sets
6-10 Reps
3B
Bent Over Row (Dumbbell)
3 Sets
8-12 Reps
Day 3
1A
Ring Push Up
3 Sets
8-12 Reps
1B
Pullover (Dumbbell)
3 Sets
8-12 Reps
2A
Skull Crusher
3 Sets
8-12 Reps
2B
Preacher Curl (Dumbbell)
3 Sets
6-12 Reps
3A
Pinwheel Curl
3 Sets
6-10 Reps
3B
Powell Raise
3 Sets
10-15 Reps
3C
Oblique Crunch
3 Sets
AMRAP
Day 4
No exercises added to this day
Day 5
1A
Incline Bench Press (Dumbbell)
3 Sets
6-10 Reps
1B
Kroc Row
3 Sets
8-12 Reps
2A
Chin-Up (Bodyweight)
3 Sets
AMRAP
2B
French Press
3 Sets
6-12 Reps
2C
Lying Leg Raise
3 Sets
10-15 Reps
3A
Fly Press (Dumbbell)
3 Sets
8-12 Reps
3B
Incline Curl (Dumbbell)
3 Sets
6-12 Reps
3C
Wrist Curls
3 Sets
10-15 Reps
Day 6
1A
Romanian Deadlift (Dumbbell)
3 Sets
6-10 Reps
1B
Calf Raise (Bodyweight)
3 Sets
AMRAP
2A
Power Shrug
3 Sets
AMRAP
2B
Sit Up
3 Sets
8-15 Reps
3A
Sissy Squat
3 Sets
AMRAP
3B
Neck Extension
3 Sets
10-20 Reps
Day 7
No exercises added to this day
Day 1
1A
Bench Press (Dumbbell)
3 Sets
6-8 Reps
1B
Single Arm Row (Dumbbell)
3 Sets
8-12 Reps
2A
Seated Overhead Press (Dumbbell)
3 Sets
8-12 Reps
2B
Bicep Curl (Dumbbell)
3 Sets
6-12 Reps
3A
French Press
3 Sets
6-12 Reps
3B
One Arm Lateral Raise (Dumbbell)
3 Sets
10-15 Reps
3C
Sit Up
3 Sets
8-15 Reps
Day 2
1A
Squat (Dumbbell)
3 Sets
6-10 Reps
1B
Calf Raise (Bodyweight)
3 Sets
AMRAP
2A
Shrug (Dumbbell)
3 Sets
AMRAP
2B
Neck Curl
3 Sets
10-20 Reps
@6
3A
Bulgarian Split Squat (Dumbbell)
3 Sets
6-10 Reps
3B
Bent Over Row (Dumbbell)
3 Sets
8-12 Reps
Day 3
1A
Ring Push Up
3 Sets
8-12 Reps
1B
Pullover (Dumbbell)
3 Sets
8-12 Reps
2A
Skull Crusher
3 Sets
8-12 Reps
2B
Preacher Curl (Dumbbell)
3 Sets
6-12 Reps
3A
Pinwheel Curl
3 Sets
6-10 Reps
3B
Powell Raise
3 Sets
10-15 Reps
3C
Oblique Crunch
3 Sets
AMRAP
Day 4
No exercises added to this day
Day 5
1A
Incline Bench Press (Dumbbell)
3 Sets
6-10 Reps
1B
Kroc Row
3 Sets
8-12 Reps
2A
Chin-Up (Bodyweight)
3 Sets
AMRAP
2B
French Press
3 Sets
6-12 Reps
2C
Lying Leg Raise
3 Sets
10-15 Reps
3A
Fly Press (Dumbbell)
3 Sets
8-12 Reps
3B
Incline Curl (Dumbbell)
3 Sets
6-12 Reps
3C
Wrist Curls
3 Sets
10-15 Reps
Day 6
1A
Romanian Deadlift (Dumbbell)
3 Sets
6-10 Reps
1B
Calf Raise (Bodyweight)
3 Sets
AMRAP
2A
Power Shrug
3 Sets
AMRAP
2B
Sit Up
3 Sets
8-15 Reps
3A
Sissy Squat
3 Sets
AMRAP
3B
Neck Extension
3 Sets
10-20 Reps
Day 7
No exercises added to this day