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Only Upper (Dumbbells)

by
22 athletes joined

Program Description

Ignore sets go until failure every set. repeat days if you want to do more a week

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Muscle & Sculpting
  • Equipment
    Dumbbell Only
  • Program Length
    12 weeks
  • Time Per Workout
    50 minutes
  • Created
    Jun 01, 2024 03:39
  • Last Edited
    Jun 18, 2025 08:26

Summary

Unleash your upper body potential with the "Only Upper (Dumbbells)" program! Over 12 weeks, this targeted routine focuses on building strength and muscle in your chest, shoulders, and arms through four intense sessions each week. Utilizing dumbbells, you'll engage in supersets and a variety of exercises, including bench presses, shoulder presses, and curls, designed to maximize your gains. Get ready to sculpt your upper body and elevate your fitness game!
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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
2A
Bench Press (Dumbbell)
5
12 reps
-
3A
Decline Bench Press (Dumbbell)
4
12 reps
-
4
Floor Press (Dumbbell)
3
12 reps
-
5
Seated Shoulder Press (Dumbbell)
4
10 reps
-
6
Lateral Raise (Dumbbell)
3
10 reps
-
7
Overhead Extension (Dumbbell)
3
10 reps
-
8
Bicep Curl (Dumbbell)
4
12 reps
-
9
Hammer Curl
4
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
2A
Bench Press (Dumbbell)
5
12 reps
-
3A
Decline Bench Press (Dumbbell)
4
12 reps
-
4
Floor Press (Dumbbell)
3
12 reps
-
5
Seated Shoulder Press (Dumbbell)
4
10 reps
-
6
Lateral Raise (Dumbbell)
3
10 reps
-
7
Overhead Extension (Dumbbell)
3
10 reps
-
8
Bicep Curl (Dumbbell)
4
12 reps
-
9
Hammer Curl
4
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
2A
Bench Press (Dumbbell)
5
12 reps
-
3A
Decline Bench Press (Dumbbell)
4
12 reps
-
4
Floor Press (Dumbbell)
3
12 reps
-
5
Seated Shoulder Press (Dumbbell)
4
10 reps
-
6
Lateral Raise (Dumbbell)
3
10 reps
-
7
Overhead Extension (Dumbbell)
3
10 reps
-
8
Bicep Curl (Dumbbell)
4
12 reps
-
9
Hammer Curl
4
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
2A
Bench Press (Dumbbell)
5
12 reps
-
3A
Decline Bench Press (Dumbbell)
4
12 reps
-
4
Floor Press (Dumbbell)
3
12 reps
-
5
Seated Shoulder Press (Dumbbell)
4
10 reps
-
6
Lateral Raise (Dumbbell)
3
10 reps
-
7
Overhead Extension (Dumbbell)
3
10 reps
-
8
Bicep Curl (Dumbbell)
4
12 reps
-
9
Hammer Curl
4
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
2A
Bench Press (Dumbbell)
5
12 reps
-
3A
Decline Bench Press (Dumbbell)
4
12 reps
-
4
Floor Press (Dumbbell)
3
12 reps
-
5
Seated Shoulder Press (Dumbbell)
4
10 reps
-
6
Lateral Raise (Dumbbell)
3
10 reps
-
7
Overhead Extension (Dumbbell)
3
10 reps
-
8
Bicep Curl (Dumbbell)
4
12 reps
-
9
Hammer Curl
4
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
2A
Bench Press (Dumbbell)
5
12 reps
-
3A
Decline Bench Press (Dumbbell)
4
12 reps
-
4
Floor Press (Dumbbell)
3
12 reps
-
5
Seated Shoulder Press (Dumbbell)
4
10 reps
-
6
Lateral Raise (Dumbbell)
3
10 reps
-
7
Overhead Extension (Dumbbell)
3
10 reps
-
8
Bicep Curl (Dumbbell)
4
12 reps
-
9
Hammer Curl
4
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
2A
Bench Press (Dumbbell)
5
12 reps
-
3A
Decline Bench Press (Dumbbell)
4
12 reps
-
4
Floor Press (Dumbbell)
3
12 reps
-
5
Seated Shoulder Press (Dumbbell)
4
10 reps
-
6
Lateral Raise (Dumbbell)
3
10 reps
-
7
Overhead Extension (Dumbbell)
3
10 reps
-
8
Bicep Curl (Dumbbell)
4
12 reps
-
9
Hammer Curl
4
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
2A
Bench Press (Dumbbell)
5
12 reps
-
3A
Decline Bench Press (Dumbbell)
4
12 reps
-
4
Floor Press (Dumbbell)
3
12 reps
-
5
Seated Shoulder Press (Dumbbell)
4
10 reps
-
6
Lateral Raise (Dumbbell)
3
10 reps
-
7
Overhead Extension (Dumbbell)
3
10 reps
-
8
Bicep Curl (Dumbbell)
4
12 reps
-
9
Hammer Curl
4
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
2A
Bench Press (Dumbbell)
5
12 reps
-
3A
Decline Bench Press (Dumbbell)
4
12 reps
-
4
Floor Press (Dumbbell)
3
12 reps
-
5
Seated Shoulder Press (Dumbbell)
4
10 reps
-
6
Lateral Raise (Dumbbell)
3
10 reps
-
7
Overhead Extension (Dumbbell)
3
10 reps
-
8
Bicep Curl (Dumbbell)
4
12 reps
-
9
Hammer Curl
4
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
2A
Bench Press (Dumbbell)
5
12 reps
-
3A
Decline Bench Press (Dumbbell)
4
12 reps
-
4
Floor Press (Dumbbell)
3
12 reps
-
5
Seated Shoulder Press (Dumbbell)
4
10 reps
-
6
Lateral Raise (Dumbbell)
3
10 reps
-
7
Overhead Extension (Dumbbell)
3
10 reps
-
8
Bicep Curl (Dumbbell)
4
12 reps
-
9
Hammer Curl
4
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
2A
Bench Press (Dumbbell)
5
12 reps
-
3A
Decline Bench Press (Dumbbell)
4
12 reps
-
4
Floor Press (Dumbbell)
3
12 reps
-
5
Seated Shoulder Press (Dumbbell)
4
10 reps
-
6
Lateral Raise (Dumbbell)
3
10 reps
-
7
Overhead Extension (Dumbbell)
3
10 reps
-
8
Bicep Curl (Dumbbell)
4
12 reps
-
9
Hammer Curl
4
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
2A
Bench Press (Dumbbell)
5
12 reps
-
3A
Decline Bench Press (Dumbbell)
4
12 reps
-
4
Floor Press (Dumbbell)
3
12 reps
-
5
Seated Shoulder Press (Dumbbell)
4
10 reps
-
6
Lateral Raise (Dumbbell)
3
10 reps
-
7
Overhead Extension (Dumbbell)
3
10 reps
-
8
Bicep Curl (Dumbbell)
4
12 reps
-
9
Hammer Curl
4
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Dumbbell)
5
12 reps
-
2
Chest Supported Row (Dumbbell)
4
12 reps
-
3
Pullover (Dumbbell)
3
10 reps
-
4
Rear Delt Fly (Dumbbell)
3
10 reps
-
5
Bicep Curl (Dumbbell)
4
12 reps
-
6
Zottman Curl
4
12 reps
-
7
Hammer Curl
4
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Dumbbell)
5
12 reps
-
2
Chest Supported Row (Dumbbell)
4
12 reps
-
3
Pullover (Dumbbell)
3
10 reps
-
4
Rear Delt Fly (Dumbbell)
3
10 reps
-
5
Bicep Curl (Dumbbell)
4
12 reps
-
6
Zottman Curl
4
12 reps
-
7
Hammer Curl
4
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Dumbbell)
5
12 reps
-
2
Chest Supported Row (Dumbbell)
4
12 reps
-
3
Pullover (Dumbbell)
3
10 reps
-
4
Rear Delt Fly (Dumbbell)
3
10 reps
-
5
Bicep Curl (Dumbbell)
4
12 reps
-
6
Zottman Curl
4
12 reps
-
7
Hammer Curl
4
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Dumbbell)
5
12 reps
-
2
Chest Supported Row (Dumbbell)
4
12 reps
-
3
Pullover (Dumbbell)
3
10 reps
-
4
Rear Delt Fly (Dumbbell)
3
10 reps
-
5
Bicep Curl (Dumbbell)
4
12 reps
-
6
Zottman Curl
4
12 reps
-
7
Hammer Curl
4
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Dumbbell)
5
12 reps
-
2
Chest Supported Row (Dumbbell)
4
12 reps
-
3
Pullover (Dumbbell)
3
10 reps
-
4
Rear Delt Fly (Dumbbell)
3
10 reps
-
5
Bicep Curl (Dumbbell)
4
12 reps
-
6
Zottman Curl
4
12 reps
-
7
Hammer Curl
4
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Dumbbell)
5
12 reps
-
2
Chest Supported Row (Dumbbell)
4
12 reps
-
3
Pullover (Dumbbell)
3
10 reps
-
4
Rear Delt Fly (Dumbbell)
3
10 reps
-
5
Bicep Curl (Dumbbell)
4
12 reps
-
6
Zottman Curl
4
12 reps
-
7
Hammer Curl
4
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Dumbbell)
5
12 reps
-
2
Chest Supported Row (Dumbbell)
4
12 reps
-
3
Pullover (Dumbbell)
3
10 reps
-
4
Rear Delt Fly (Dumbbell)
3
10 reps
-
5
Bicep Curl (Dumbbell)
4
12 reps
-
6
Zottman Curl
4
12 reps
-
7
Hammer Curl
4
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Dumbbell)
5
12 reps
-
2
Chest Supported Row (Dumbbell)
4
12 reps
-
3
Pullover (Dumbbell)
3
10 reps
-
4
Rear Delt Fly (Dumbbell)
3
10 reps
-
5
Bicep Curl (Dumbbell)
4
12 reps
-
6
Zottman Curl
4
12 reps
-
7
Hammer Curl
4
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Dumbbell)
5
12 reps
-
2
Chest Supported Row (Dumbbell)
4
12 reps
-
3
Pullover (Dumbbell)
3
10 reps
-
4
Rear Delt Fly (Dumbbell)
3
10 reps
-
5
Bicep Curl (Dumbbell)
4
12 reps
-
6
Zottman Curl
4
12 reps
-
7
Hammer Curl
4
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Dumbbell)
5
12 reps
-
2
Chest Supported Row (Dumbbell)
4
12 reps
-
3
Pullover (Dumbbell)
3
10 reps
-
4
Rear Delt Fly (Dumbbell)
3
10 reps
-
5
Bicep Curl (Dumbbell)
4
12 reps
-
6
Zottman Curl
4
12 reps
-
7
Hammer Curl
4
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Dumbbell)
5
12 reps
-
2
Chest Supported Row (Dumbbell)
4
12 reps
-
3
Pullover (Dumbbell)
3
10 reps
-
4
Rear Delt Fly (Dumbbell)
3
10 reps
-
5
Bicep Curl (Dumbbell)
4
12 reps
-
6
Zottman Curl
4
12 reps
-
7
Hammer Curl
4
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Dumbbell)
5
12 reps
-
2
Chest Supported Row (Dumbbell)
4
12 reps
-
3
Pullover (Dumbbell)
3
10 reps
-
4
Rear Delt Fly (Dumbbell)
3
10 reps
-
5
Bicep Curl (Dumbbell)
4
12 reps
-
6
Zottman Curl
4
12 reps
-
7
Hammer Curl
4
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
5
12 reps
-
2
Chest Fly (Dumbbell)
3
12 reps
-
3
Standing Shoulder Press (Dumbbell)
4
12 reps
-
4
Arnold Press
3
12 reps
-
5
Lateral Raise (Dumbbell)
3
12 reps
-
6
Skull Crusher
3
12 reps
-
7
Zottman Curl
4
12 reps
-
8
Bicep Curl (Dumbbell)
4
12 reps
-
9
Hammer Curl
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
5
12 reps
-
2
Chest Fly (Dumbbell)
3
12 reps
-
3
Standing Shoulder Press (Dumbbell)
4
12 reps
-
4
Arnold Press
3
12 reps
-
5
Lateral Raise (Dumbbell)
3
12 reps
-
6
Skull Crusher
3
12 reps
-
7
Zottman Curl
4
12 reps
-
8
Bicep Curl (Dumbbell)
4
12 reps
-
9
Hammer Curl
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
5
12 reps
-
2
Chest Fly (Dumbbell)
3
12 reps
-
3
Standing Shoulder Press (Dumbbell)
4
12 reps
-
4
Arnold Press
3
12 reps
-
5
Lateral Raise (Dumbbell)
3
12 reps
-
6
Skull Crusher
3
12 reps
-
7
Zottman Curl
4
12 reps
-
8
Bicep Curl (Dumbbell)
4
12 reps
-
9
Hammer Curl
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
5
12 reps
-
2
Chest Fly (Dumbbell)
3
12 reps
-
3
Standing Shoulder Press (Dumbbell)
4
12 reps
-
4
Arnold Press
3
12 reps
-
5
Lateral Raise (Dumbbell)
3
12 reps
-
6
Skull Crusher
3
12 reps
-
7
Zottman Curl
4
12 reps
-
8
Bicep Curl (Dumbbell)
4
12 reps
-
9
Hammer Curl
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
5
12 reps
-
2
Chest Fly (Dumbbell)
3
12 reps
-
3
Standing Shoulder Press (Dumbbell)
4
12 reps
-
4
Arnold Press
3
12 reps
-
5
Lateral Raise (Dumbbell)
3
12 reps
-
6
Skull Crusher
3
12 reps
-
7
Zottman Curl
4
12 reps
-
8
Bicep Curl (Dumbbell)
4
12 reps
-
9
Hammer Curl
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
5
12 reps
-
2
Chest Fly (Dumbbell)
3
12 reps
-
3
Standing Shoulder Press (Dumbbell)
4
12 reps
-
4
Arnold Press
3
12 reps
-
5
Lateral Raise (Dumbbell)
3
12 reps
-
6
Skull Crusher
3
12 reps
-
7
Zottman Curl
4
12 reps
-
8
Bicep Curl (Dumbbell)
4
12 reps
-
9
Hammer Curl
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
5
12 reps
-
2
Chest Fly (Dumbbell)
3
12 reps
-
3
Standing Shoulder Press (Dumbbell)
4
12 reps
-
4
Arnold Press
3
12 reps
-
5
Lateral Raise (Dumbbell)
3
12 reps
-
6
Skull Crusher
3
12 reps
-
7
Zottman Curl
4
12 reps
-
8
Bicep Curl (Dumbbell)
4
12 reps
-
9
Hammer Curl
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
5
12 reps
-
2
Chest Fly (Dumbbell)
3
12 reps
-
3
Standing Shoulder Press (Dumbbell)
4
12 reps
-
4
Arnold Press
3
12 reps
-
5
Lateral Raise (Dumbbell)
3
12 reps
-
6
Skull Crusher
3
12 reps
-
7
Zottman Curl
4
12 reps
-
8
Bicep Curl (Dumbbell)
4
12 reps
-
9
Hammer Curl
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
5
12 reps
-
2
Chest Fly (Dumbbell)
3
12 reps
-
3
Standing Shoulder Press (Dumbbell)
4
12 reps
-
4
Arnold Press
3
12 reps
-
5
Lateral Raise (Dumbbell)
3
12 reps
-
6
Skull Crusher
3
12 reps
-
7
Zottman Curl
4
12 reps
-
8
Bicep Curl (Dumbbell)
4
12 reps
-
9
Hammer Curl
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
5
12 reps
-
2
Chest Fly (Dumbbell)
3
12 reps
-
3
Standing Shoulder Press (Dumbbell)
4
12 reps
-
4
Arnold Press
3
12 reps
-
5
Lateral Raise (Dumbbell)
3
12 reps
-
6
Skull Crusher
3
12 reps
-
7
Zottman Curl
4
12 reps
-
8
Bicep Curl (Dumbbell)
4
12 reps
-
9
Hammer Curl
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
5
12 reps
-
2
Chest Fly (Dumbbell)
3
12 reps
-
3
Standing Shoulder Press (Dumbbell)
4
12 reps
-
4
Arnold Press
3
12 reps
-
5
Lateral Raise (Dumbbell)
3
12 reps
-
6
Skull Crusher
3
12 reps
-
7
Zottman Curl
4
12 reps
-
8
Bicep Curl (Dumbbell)
4
12 reps
-
9
Hammer Curl
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
5
12 reps
-
2
Chest Fly (Dumbbell)
3
12 reps
-
3
Standing Shoulder Press (Dumbbell)
4
12 reps
-
4
Arnold Press
3
12 reps
-
5
Lateral Raise (Dumbbell)
3
12 reps
-
6
Skull Crusher
3
12 reps
-
7
Zottman Curl
4
12 reps
-
8
Bicep Curl (Dumbbell)
4
12 reps
-
9
Hammer Curl
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Single Arm Row (Dumbbell)
5
12 reps
-
2
Chest Supported Row (Dumbbell)
4
12 reps
-
3
Pullover (Dumbbell)
4
12 reps
-
4
Hammer Curl
4
12 reps
-
5
Reverse Bicep Curl (Dumbbell)
4
13 reps
-
6
Bicep Curl (Dumbbell)
4
12 reps
-
7
Hammer Curl
4
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Single Arm Row (Dumbbell)
5
12 reps
-
2
Chest Supported Row (Dumbbell)
4
12 reps
-
3
Pullover (Dumbbell)
4
12 reps
-
4
Hammer Curl
4
12 reps
-
5
Reverse Bicep Curl (Dumbbell)
4
13 reps
-
6
Bicep Curl (Dumbbell)
4
12 reps
-
7
Hammer Curl
4
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Single Arm Row (Dumbbell)
5
12 reps
-
2
Chest Supported Row (Dumbbell)
4
12 reps
-
3
Pullover (Dumbbell)
4
12 reps
-
4
Hammer Curl
4
12 reps
-
5
Reverse Bicep Curl (Dumbbell)
4
13 reps
-
6
Bicep Curl (Dumbbell)
4
12 reps
-
7
Hammer Curl
4
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Single Arm Row (Dumbbell)
5
12 reps
-
2
Chest Supported Row (Dumbbell)
4
12 reps
-
3
Pullover (Dumbbell)
4
12 reps
-
4
Hammer Curl
4
12 reps
-
5
Reverse Bicep Curl (Dumbbell)
4
13 reps
-
6
Bicep Curl (Dumbbell)
4
12 reps
-
7
Hammer Curl
4
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Single Arm Row (Dumbbell)
5
12 reps
-
2
Chest Supported Row (Dumbbell)
4
12 reps
-
3
Pullover (Dumbbell)
4
12 reps
-
4
Hammer Curl
4
12 reps
-
5
Reverse Bicep Curl (Dumbbell)
4
13 reps
-
6
Bicep Curl (Dumbbell)
4
12 reps
-
7
Hammer Curl
4
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Single Arm Row (Dumbbell)
5
12 reps
-
2
Chest Supported Row (Dumbbell)
4
12 reps
-
3
Pullover (Dumbbell)
4
12 reps
-
4
Hammer Curl
4
12 reps
-
5
Reverse Bicep Curl (Dumbbell)
4
13 reps
-
6
Bicep Curl (Dumbbell)
4
12 reps
-
7
Hammer Curl
4
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Single Arm Row (Dumbbell)
5
12 reps
-
2
Chest Supported Row (Dumbbell)
4
12 reps
-
3
Pullover (Dumbbell)
4
12 reps
-
4
Hammer Curl
4
12 reps
-
5
Reverse Bicep Curl (Dumbbell)
4
13 reps
-
6
Bicep Curl (Dumbbell)
4
12 reps
-
7
Hammer Curl
4
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Single Arm Row (Dumbbell)
5
12 reps
-
2
Chest Supported Row (Dumbbell)
4
12 reps
-
3
Pullover (Dumbbell)
4
12 reps
-
4
Hammer Curl
4
12 reps
-
5
Reverse Bicep Curl (Dumbbell)
4
13 reps
-
6
Bicep Curl (Dumbbell)
4
12 reps
-
7
Hammer Curl
4
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Single Arm Row (Dumbbell)
5
12 reps
-
2
Chest Supported Row (Dumbbell)
4
12 reps
-
3
Pullover (Dumbbell)
4
12 reps
-
4
Hammer Curl
4
12 reps
-
5
Reverse Bicep Curl (Dumbbell)
4
13 reps
-
6
Bicep Curl (Dumbbell)
4
12 reps
-
7
Hammer Curl
4
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Single Arm Row (Dumbbell)
5
12 reps
-
2
Chest Supported Row (Dumbbell)
4
12 reps
-
3
Pullover (Dumbbell)
4
12 reps
-
4
Hammer Curl
4
12 reps
-
5
Reverse Bicep Curl (Dumbbell)
4
13 reps
-
6
Bicep Curl (Dumbbell)
4
12 reps
-
7
Hammer Curl
4
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Single Arm Row (Dumbbell)
5
12 reps
-
2
Chest Supported Row (Dumbbell)
4
12 reps
-
3
Pullover (Dumbbell)
4
12 reps
-
4
Hammer Curl
4
12 reps
-
5
Reverse Bicep Curl (Dumbbell)
4
13 reps
-
6
Bicep Curl (Dumbbell)
4
12 reps
-
7
Hammer Curl
4
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Single Arm Row (Dumbbell)
5
12 reps
-
2
Chest Supported Row (Dumbbell)
4
12 reps
-
3
Pullover (Dumbbell)
4
12 reps
-
4
Hammer Curl
4
12 reps
-
5
Reverse Bicep Curl (Dumbbell)
4
13 reps
-
6
Bicep Curl (Dumbbell)
4
12 reps
-
7
Hammer Curl
4
12 reps
-
Week 1
1 / 12 Weeks
Day 1
2A
Bench Press (Dumbbell)
5 Sets
12 Reps
-
3A
Decline Bench Press (Dumbbell)
4 Sets
12 Reps
-
4
Floor Press (Dumbbell)
3 Sets
12 Reps
-
5
Seated Shoulder Press (Dumbbell)
4 Sets
10 Reps
-
6
Lateral Raise (Dumbbell)
3 Sets
10 Reps
-
7
Overhead Extension (Dumbbell)
3 Sets
10 Reps
-
8
Bicep Curl (Dumbbell)
4 Sets
12 Reps
-
9
Hammer Curl
4 Sets
12 Reps
-
Day 2
1
Bent Over Row (Dumbbell)
5 Sets
12 Reps
-
2
Chest Supported Row (Dumbbell)
4 Sets
12 Reps
-
3
Pullover (Dumbbell)
3 Sets
10 Reps
-
4
Rear Delt Fly (Dumbbell)
3 Sets
10 Reps
-
5
Bicep Curl (Dumbbell)
4 Sets
12 Reps
-
6
Zottman Curl
4 Sets
12 Reps
-
7
Hammer Curl
4 Sets
12 Reps
-
Day 4
1
Single Arm Row (Dumbbell)
5 Sets
12 Reps
-
2
Chest Supported Row (Dumbbell)
4 Sets
12 Reps
-
3
Pullover (Dumbbell)
4 Sets
12 Reps
-
4
Hammer Curl
4 Sets
12 Reps
-
5
Reverse Bicep Curl (Dumbbell)
4 Sets
13 Reps
-
6
Bicep Curl (Dumbbell)
4 Sets
12 Reps
-
7
Hammer Curl
4 Sets
12 Reps
-
Day 3
1
Incline Bench Press (Dumbbell)
5 Sets
12 Reps
-
2
Chest Fly (Dumbbell)
3 Sets
12 Reps
-
3
Standing Shoulder Press (Dumbbell)
4 Sets
12 Reps
-
4
Arnold Press
3 Sets
12 Reps
-
5
Lateral Raise (Dumbbell)
3 Sets
12 Reps
-
6
Skull Crusher
3 Sets
12 Reps
-
7
Zottman Curl
4 Sets
12 Reps
-
8
Bicep Curl (Dumbbell)
4 Sets
12 Reps
-
9
Hammer Curl
3 Sets
12 Reps
-