NH Intermediate Program (Dumbbell) | Workout Programs | Boostcamp App |

NH Intermediate Program (Dumbbell)

by Drew M.

51 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

Jul 15, 2024 04:47

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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