PPL dumbell | Workout Programs | Boostcamp App |

PPL dumbell

by Zamantha Acla

24 athletes joined

Program Description

build muscle using dumbbell

Program Overview

Level

Beginner

Goal

Muscle & Sculpting

Equipment

Dumbbell Only

Program Length

4 weeks

Time Per Workout

60 minutes

Created

Mar 16, 2024 09:38

Last Edited

Jul 26, 2024 02:33

down_app

Day 7

1

Sit Up

1 Set

Day 1

1

Floor Press (Dumbbell)

3 Sets

10 Reps

2

Overhead Press (Dumbbell)

3 Sets

10 Reps

3

Lateral Raise (Dumbbell)

3 Sets

12 Reps

4

Tricep Extension (Dumbbell)

3 Sets

12 Reps

5

Push Up

3 Sets

10 Reps

Day 2

1

Single Arm Row (Dumbbell)

3 Sets

12 Reps

2

Rear Delt Fly (Dumbbell)

3 Sets

12 Reps

3

Bent Over Row (Dumbbell)

3 Sets

12 Reps

4

Bicep Curl (Dumbbell)

3 Sets

12 Reps

5

Hammer Curl

3 Sets

12 Reps

Day 3

1

Romanian Deadlift (Dumbbell)

3 Sets

12 Reps

2

Single Leg Romanian Deadlift

3 Sets

12 Reps

3

Sumo Deadlift (Dumbbell)

3 Sets

12 Reps

4

Goblet Squat

3 Sets

12 Reps

5

Reverse Lunge (Dumbbell)

3 Sets

12 Reps

Day 4

1

Floor Press (Dumbbell)

3 Sets

10 Reps

2

Overhead Press (Dumbbell)

3 Sets

10 Reps

3

Lateral Raise (Dumbbell)

3 Sets

12 Reps

4

Tricep Extension (Dumbbell)

3 Sets

12 Reps

5

Push Up

3 Sets

10 Reps

Day 5

1

Single Arm Row (Dumbbell)

3 Sets

12 Reps

2

Rear Delt Fly (Dumbbell)

3 Sets

12 Reps

3

Bent Over Row (Dumbbell)

3 Sets

12 Reps

4

Bicep Curl (Dumbbell)

3 Sets

12 Reps

5

Hammer Curl

3 Sets

12 Reps

Day 6

1

Romanian Deadlift (Dumbbell)

3 Sets

12 Reps

2

Single Leg Romanian Deadlift

3 Sets

12 Reps

3

Sumo Deadlift (Dumbbell)

3 Sets

12 Reps

4

Goblet Squat

3 Sets

12 Reps

5

Reverse Lunge (Dumbbell)

3 Sets

12 Reps