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S&T/Arms/Chest
by Justan W.
6 athletes joined
Program Description
An accessory to my PPL split focused on the upper body
Program Overview
Level
Beginner, Novice, Intermediate
Goal
Bodyweight Fitness
Equipment
Dumbbell Only
Program Length
8 weeks
Time Per Workout
60 minutes
Created
Apr 11, 2024 04:25
Last Edited
Jun 18, 2024 06:37
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Week 1
1 / 8 Weeks
Day 1
1
Rear Delt Fly (Dumbbell)
5 Sets
10 Reps
@7
2
Lateral Raise (Dumbbell)
5 Sets
10 Reps
@7
3
Front Raise
5 Sets
10 Reps
@7
4
Upright Row (Dumbbell)
5 Sets
10 Reps
@7
5
Shrug (Dumbbell)
5 Sets
10 Reps
@7
6
Front Shrug
5 Sets
10 Reps
@7
7
Behind The Back Shrugs
5 Sets
10 Reps
@7
Day 2
1
Bicep Curl (Dumbbell)
5 Sets
10 Reps
@7
2
Overhead Extension (Dumbbell)
5 Sets
10 Reps
@7
3
Hammer Curl
5 Sets
10 Reps
@7
4
Skull Crusher
5 Sets
10 Reps
@7
5
Reverse Wrist Curl (Dumbbell)
5 Sets
10 Reps
@7
6
Wrist Curls
5 Sets
10 Reps
@7
Day 3
1
Pec Fly (Dumbbell)
5 Sets
10 Reps
@7
2
Bench Press (Dumbbell)
5 Sets
10 Reps
@7
3
Pullover (Dumbbell)
5 Sets
10 Reps
@7
Day 1
1
Rear Delt Fly (Dumbbell)
5 Sets
10 Reps
@7
2
Lateral Raise (Dumbbell)
5 Sets
10 Reps
@7
3
Front Raise
5 Sets
10 Reps
@7
4
Upright Row (Dumbbell)
5 Sets
10 Reps
@7
5
Shrug (Dumbbell)
5 Sets
10 Reps
@7
6
Front Shrug
5 Sets
10 Reps
@7
7
Behind The Back Shrugs
5 Sets
10 Reps
@7
Day 2
1
Bicep Curl (Dumbbell)
5 Sets
10 Reps
@7
2
Overhead Extension (Dumbbell)
5 Sets
10 Reps
@7
3
Hammer Curl
5 Sets
10 Reps
@7
4
Skull Crusher
5 Sets
10 Reps
@7
5
Reverse Wrist Curl (Dumbbell)
5 Sets
10 Reps
@7
6
Wrist Curls
5 Sets
10 Reps
@7
Day 3
1
Pec Fly (Dumbbell)
5 Sets
10 Reps
@7
2
Bench Press (Dumbbell)
5 Sets
10 Reps
@7
3
Pullover (Dumbbell)
5 Sets
10 Reps
@7
Day 1
1
Rear Delt Fly (Dumbbell)
5 Sets
10 Reps
@7
2
Lateral Raise (Dumbbell)
5 Sets
10 Reps
@7
3
Front Raise
5 Sets
10 Reps
@7
4
Upright Row (Dumbbell)
5 Sets
10 Reps
@7
5
Shrug (Dumbbell)
5 Sets
10 Reps
@7
6
Front Shrug
5 Sets
10 Reps
@7
7
Behind The Back Shrugs
5 Sets
10 Reps
@7
Day 2
1
Bicep Curl (Dumbbell)
5 Sets
10 Reps
@7
2
Overhead Extension (Dumbbell)
5 Sets
10 Reps
@7
3
Hammer Curl
5 Sets
10 Reps
@7
4
Skull Crusher
5 Sets
10 Reps
@7
5
Reverse Wrist Curl (Dumbbell)
5 Sets
10 Reps
@7
6
Wrist Curls
5 Sets
10 Reps
@7
Day 3
1
Pec Fly (Dumbbell)
5 Sets
10 Reps
@7
2
Bench Press (Dumbbell)
5 Sets
10 Reps
@7
3
Pullover (Dumbbell)
5 Sets
10 Reps
@7
Day 1
1
Rear Delt Fly (Dumbbell)
5 Sets
10 Reps
@7
2
Lateral Raise (Dumbbell)
5 Sets
10 Reps
@7
3
Front Raise
5 Sets
10 Reps
@7
4
Upright Row (Dumbbell)
5 Sets
10 Reps
@7
5
Shrug (Dumbbell)
5 Sets
10 Reps
@7
6
Front Shrug
5 Sets
10 Reps
@7
7
Behind The Back Shrugs
5 Sets
10 Reps
@7
Day 2
1
Bicep Curl (Dumbbell)
5 Sets
10 Reps
@7
2
Overhead Extension (Dumbbell)
5 Sets
10 Reps
@7
3
Hammer Curl
5 Sets
10 Reps
@7
4
Skull Crusher
5 Sets
10 Reps
@7
5
Reverse Wrist Curl (Dumbbell)
5 Sets
10 Reps
@7
6
Wrist Curls
5 Sets
10 Reps
@7
Day 3
1
Pec Fly (Dumbbell)
5 Sets
10 Reps
@7
2
Bench Press (Dumbbell)
5 Sets
10 Reps
@7
3
Pullover (Dumbbell)
5 Sets
10 Reps
@7
Day 1
1
Rear Delt Fly (Dumbbell)
5 Sets
10 Reps
@7
2
Lateral Raise (Dumbbell)
5 Sets
10 Reps
@7
3
Front Raise
5 Sets
10 Reps
@7
4
Upright Row (Dumbbell)
5 Sets
10 Reps
@7
5
Shrug (Dumbbell)
5 Sets
10 Reps
@7
6
Front Shrug
5 Sets
10 Reps
@7
7
Behind The Back Shrugs
5 Sets
10 Reps
@7
Day 2
1
Bicep Curl (Dumbbell)
5 Sets
10 Reps
@7
2
Overhead Extension (Dumbbell)
5 Sets
10 Reps
@7
3
Hammer Curl
5 Sets
10 Reps
@7
4
Skull Crusher
5 Sets
10 Reps
@7
5
Reverse Wrist Curl (Dumbbell)
5 Sets
10 Reps
@7
6
Wrist Curls
5 Sets
10 Reps
@7
Day 3
1
Pec Fly (Dumbbell)
5 Sets
10 Reps
@7
2
Bench Press (Dumbbell)
5 Sets
10 Reps
@7
3
Pullover (Dumbbell)
5 Sets
10 Reps
@7
Day 1
1
Rear Delt Fly (Dumbbell)
5 Sets
10 Reps
@7
2
Lateral Raise (Dumbbell)
5 Sets
10 Reps
@7
3
Front Raise
5 Sets
10 Reps
@7
4
Upright Row (Dumbbell)
5 Sets
10 Reps
@7
5
Shrug (Dumbbell)
5 Sets
10 Reps
@7
6
Front Shrug
5 Sets
10 Reps
@7
7
Behind The Back Shrugs
5 Sets
10 Reps
@7
Day 2
1
Bicep Curl (Dumbbell)
5 Sets
10 Reps
@7
2
Overhead Extension (Dumbbell)
5 Sets
10 Reps
@7
3
Hammer Curl
5 Sets
10 Reps
@7
4
Skull Crusher
5 Sets
10 Reps
@7
5
Reverse Wrist Curl (Dumbbell)
5 Sets
10 Reps
@7
6
Wrist Curls
5 Sets
10 Reps
@7
Day 3
1
Pec Fly (Dumbbell)
5 Sets
10 Reps
@7
2
Bench Press (Dumbbell)
5 Sets
10 Reps
@7
3
Pullover (Dumbbell)
5 Sets
10 Reps
@7
Day 1
1
Rear Delt Fly (Dumbbell)
5 Sets
10 Reps
@7
2
Lateral Raise (Dumbbell)
5 Sets
10 Reps
@7
3
Front Raise
5 Sets
10 Reps
@7
4
Upright Row (Dumbbell)
5 Sets
10 Reps
@7
5
Shrug (Dumbbell)
5 Sets
10 Reps
@7
6
Front Shrug
5 Sets
10 Reps
@7
7
Behind The Back Shrugs
5 Sets
10 Reps
@7
Day 2
1
Bicep Curl (Dumbbell)
5 Sets
10 Reps
@7
2
Overhead Extension (Dumbbell)
5 Sets
10 Reps
@7
3
Hammer Curl
5 Sets
10 Reps
@7
4
Skull Crusher
5 Sets
10 Reps
@7
5
Reverse Wrist Curl (Dumbbell)
5 Sets
10 Reps
@7
6
Wrist Curls
5 Sets
10 Reps
@7
Day 3
1
Pec Fly (Dumbbell)
5 Sets
10 Reps
@7
2
Bench Press (Dumbbell)
5 Sets
10 Reps
@7
3
Pullover (Dumbbell)
5 Sets
10 Reps
@7
Day 1
1
Rear Delt Fly (Dumbbell)
5 Sets
10 Reps
@7
2
Lateral Raise (Dumbbell)
5 Sets
10 Reps
@7
3
Front Raise
5 Sets
10 Reps
@7
4
Upright Row (Dumbbell)
5 Sets
10 Reps
@7
5
Shrug (Dumbbell)
5 Sets
10 Reps
@7
6
Front Shrug
5 Sets
10 Reps
@7
7
Behind The Back Shrugs
5 Sets
10 Reps
@7
Day 2
1
Bicep Curl (Dumbbell)
5 Sets
10 Reps
@7
2
Overhead Extension (Dumbbell)
5 Sets
10 Reps
@7
3
Hammer Curl
5 Sets
10 Reps
@7
4
Skull Crusher
5 Sets
10 Reps
@7
5
Reverse Wrist Curl (Dumbbell)
5 Sets
10 Reps
@7
6
Wrist Curls
5 Sets
10 Reps
@7
Day 3
1
Pec Fly (Dumbbell)
5 Sets
10 Reps
@7
2
Bench Press (Dumbbell)
5 Sets
10 Reps
@7
3
Pullover (Dumbbell)
5 Sets
10 Reps
@7