Program Description
Ignore sets go until failure every set. repeat days if you want to do more a week
Program Overview
- LevelIntermediate, Advanced
- GoalMuscle & Sculpting
- EquipmentDumbbell Only
- Program Length12 weeks
- Time Per Workout50 minutes
- CreatedJun 01, 2024 03:39
- Last EditedOct 06, 2024 07:57
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 Curl4 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 Curl4 Sets
12 Reps
7
Hammer Curl4 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 Curl4 Sets
12 Reps
5
Reverse Bicep Curl (Dumbbell)4 Sets
13 Reps
6
Bicep Curl (Dumbbell)4 Sets
12 Reps
7
Hammer Curl4 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 Press3 Sets
12 Reps
5
Lateral Raise (Dumbbell)3 Sets
12 Reps
6
Skull Crusher3 Sets
12 Reps
7
Zottman Curl4 Sets
12 Reps
8
Bicep Curl (Dumbbell)4 Sets
12 Reps
9
Hammer Curl3 Sets
12 Reps