Only Upper (Dumbbells) | Workout Programs | Boostcamp App |

Only Upper (Dumbbells)

by

6 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

Jul 16, 2024 06:11

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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