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BoostcampPNG

Only Upper (Dumbbells)

by
12 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
    Oct 06, 2024 07:57
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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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