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4 day dumbbell training

by George Tranter
4 athletes joined
4.0
(1 rating)

Program Description

Strength training program using dumbbells only

Program Overview

  • Level
    Novice
  • Goal
    Athletics
  • Equipment
    Dumbbell Only
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    Mar 03, 2025 10:29
  • Last Edited
    Apr 30, 2025 01:33
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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
1
Incline Bench Press (Dumbbell)
4
8-10 reps
-
2
Single Arm Row (Dumbbell)
4
10-12 reps
-
3
Standing Shoulder Press (Dumbbell)
4
10-12 reps
-
4
Lateral Raise (Dumbbell)
3
12-15 reps
-
5
Hammer Curl
3
10-12 reps
-
6
Tricep Kickback
3
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
8-10 reps
-
2
Single Arm Row (Dumbbell)
4
10-12 reps
-
3
Standing Shoulder Press (Dumbbell)
4
10-12 reps
-
4
Lateral Raise (Dumbbell)
3
12-15 reps
-
5
Hammer Curl
3
10-12 reps
-
6
Tricep Kickback
3
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
8-10 reps
-
2
Single Arm Row (Dumbbell)
4
10-12 reps
-
3
Standing Shoulder Press (Dumbbell)
4
10-12 reps
-
4
Lateral Raise (Dumbbell)
3
12-15 reps
-
5
Hammer Curl
3
10-12 reps
-
6
Tricep Kickback
3
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
8-10 reps
-
2
Single Arm Row (Dumbbell)
4
10-12 reps
-
3
Standing Shoulder Press (Dumbbell)
4
10-12 reps
-
4
Lateral Raise (Dumbbell)
3
12-15 reps
-
5
Hammer Curl
3
10-12 reps
-
6
Tricep Kickback
3
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
8-10 reps
-
2
Single Arm Row (Dumbbell)
4
10-12 reps
-
3
Standing Shoulder Press (Dumbbell)
4
10-12 reps
-
4
Lateral Raise (Dumbbell)
3
12-15 reps
-
5
Hammer Curl
3
10-12 reps
-
6
Tricep Kickback
3
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
8-10 reps
-
2
Single Arm Row (Dumbbell)
4
10-12 reps
-
3
Standing Shoulder Press (Dumbbell)
4
10-12 reps
-
4
Lateral Raise (Dumbbell)
3
12-15 reps
-
5
Hammer Curl
3
10-12 reps
-
6
Tricep Kickback
3
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
8-10 reps
-
2
Single Arm Row (Dumbbell)
4
10-12 reps
-
3
Standing Shoulder Press (Dumbbell)
4
10-12 reps
-
4
Lateral Raise (Dumbbell)
3
12-15 reps
-
5
Hammer Curl
3
10-12 reps
-
6
Tricep Kickback
3
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
8-10 reps
-
2
Single Arm Row (Dumbbell)
4
10-12 reps
-
3
Standing Shoulder Press (Dumbbell)
4
10-12 reps
-
4
Lateral Raise (Dumbbell)
3
12-15 reps
-
5
Hammer Curl
3
10-12 reps
-
6
Tricep Kickback
3
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
8-10 reps
-
2
Single Arm Row (Dumbbell)
4
10-12 reps
-
3
Standing Shoulder Press (Dumbbell)
4
10-12 reps
-
4
Lateral Raise (Dumbbell)
3
12-15 reps
-
5
Hammer Curl
3
10-12 reps
-
6
Tricep Kickback
3
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
8-10 reps
-
2
Single Arm Row (Dumbbell)
4
10-12 reps
-
3
Standing Shoulder Press (Dumbbell)
4
10-12 reps
-
4
Lateral Raise (Dumbbell)
3
12-15 reps
-
5
Hammer Curl
3
10-12 reps
-
6
Tricep Kickback
3
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
8-10 reps
-
2
Single Arm Row (Dumbbell)
4
10-12 reps
-
3
Standing Shoulder Press (Dumbbell)
4
10-12 reps
-
4
Lateral Raise (Dumbbell)
3
12-15 reps
-
5
Hammer Curl
3
10-12 reps
-
6
Tricep Kickback
3
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
8-10 reps
-
2
Single Arm Row (Dumbbell)
4
10-12 reps
-
3
Standing Shoulder Press (Dumbbell)
4
10-12 reps
-
4
Lateral Raise (Dumbbell)
3
12-15 reps
-
5
Hammer Curl
3
10-12 reps
-
6
Tricep Kickback
3
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
4
10-20 reps
-
2
Romanian Deadlift (Dumbbell)
3
10-20 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
10-12 reps
-
4
Lying Leg Curl
3
8-10 reps
-
5
Single Leg Calf Raise
3
10-12 reps
-
6
Abs Crunch (Weighted)
3
10-15 reps
-
7
Side Bend (Dumbbell)
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
4
10-20 reps
-
2
Romanian Deadlift (Dumbbell)
3
10-20 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
10-12 reps
-
4
Lying Leg Curl
3
8-10 reps
-
5
Single Leg Calf Raise
3
10-12 reps
-
6
Abs Crunch (Weighted)
3
10-15 reps
-
7
Side Bend (Dumbbell)
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
4
10-20 reps
-
2
Romanian Deadlift (Dumbbell)
3
10-20 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
10-12 reps
-
4
Lying Leg Curl
3
8-10 reps
-
5
Single Leg Calf Raise
3
10-12 reps
-
6
Abs Crunch (Weighted)
3
10-15 reps
-
7
Side Bend (Dumbbell)
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
4
10-20 reps
-
2
Romanian Deadlift (Dumbbell)
3
10-20 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
10-12 reps
-
4
Lying Leg Curl
3
8-10 reps
-
5
Single Leg Calf Raise
3
10-12 reps
-
6
Abs Crunch (Weighted)
3
10-15 reps
-
7
Side Bend (Dumbbell)
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
4
10-20 reps
-
2
Romanian Deadlift (Dumbbell)
3
10-20 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
10-12 reps
-
4
Lying Leg Curl
3
8-10 reps
-
5
Single Leg Calf Raise
3
10-12 reps
-
6
Abs Crunch (Weighted)
3
10-15 reps
-
7
Side Bend (Dumbbell)
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
4
10-20 reps
-
2
Romanian Deadlift (Dumbbell)
3
10-20 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
10-12 reps
-
4
Lying Leg Curl
3
8-10 reps
-
5
Single Leg Calf Raise
3
10-12 reps
-
6
Abs Crunch (Weighted)
3
10-15 reps
-
7
Side Bend (Dumbbell)
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
4
10-20 reps
-
2
Romanian Deadlift (Dumbbell)
3
10-20 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
10-12 reps
-
4
Lying Leg Curl
3
8-10 reps
-
5
Single Leg Calf Raise
3
10-12 reps
-
6
Abs Crunch (Weighted)
3
10-15 reps
-
7
Side Bend (Dumbbell)
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
4
10-20 reps
-
2
Romanian Deadlift (Dumbbell)
3
10-20 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
10-12 reps
-
4
Lying Leg Curl
3
8-10 reps
-
5
Single Leg Calf Raise
3
10-12 reps
-
6
Abs Crunch (Weighted)
3
10-15 reps
-
7
Side Bend (Dumbbell)
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
4
10-20 reps
-
2
Romanian Deadlift (Dumbbell)
3
10-20 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
10-12 reps
-
4
Lying Leg Curl
3
8-10 reps
-
5
Single Leg Calf Raise
3
10-12 reps
-
6
Abs Crunch (Weighted)
3
10-15 reps
-
7
Side Bend (Dumbbell)
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
4
10-20 reps
-
2
Romanian Deadlift (Dumbbell)
3
10-20 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
10-12 reps
-
4
Lying Leg Curl
3
8-10 reps
-
5
Single Leg Calf Raise
3
10-12 reps
-
6
Abs Crunch (Weighted)
3
10-15 reps
-
7
Side Bend (Dumbbell)
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
4
10-20 reps
-
2
Romanian Deadlift (Dumbbell)
3
10-20 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
10-12 reps
-
4
Lying Leg Curl
3
8-10 reps
-
5
Single Leg Calf Raise
3
10-12 reps
-
6
Abs Crunch (Weighted)
3
10-15 reps
-
7
Side Bend (Dumbbell)
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
4
10-20 reps
-
2
Romanian Deadlift (Dumbbell)
3
10-20 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
10-12 reps
-
4
Lying Leg Curl
3
8-10 reps
-
5
Single Leg Calf Raise
3
10-12 reps
-
6
Abs Crunch (Weighted)
3
10-15 reps
-
7
Side Bend (Dumbbell)
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
One Arm Dumbbell Bench Press
4
8-10 reps
-
2
Incline Chest Fly (Dumbbell)
3
12-15 reps
-
3
Seated Shoulder Press (Dumbbell)
4
8-10 reps
-
4
Seated Dumbbell Lateral Raise
3
10-12 reps
-
5
Lying Dumbbell Tricep Extension
4
8-10 reps
-
6
Overhead Extension (Dumbbell)
3
10-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
One Arm Dumbbell Bench Press
4
8-10 reps
-
2
Incline Chest Fly (Dumbbell)
3
12-15 reps
-
3
Seated Shoulder Press (Dumbbell)
4
8-10 reps
-
4
Seated Dumbbell Lateral Raise
3
10-12 reps
-
5
Lying Dumbbell Tricep Extension
4
8-10 reps
-
6
Overhead Extension (Dumbbell)
3
10-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
One Arm Dumbbell Bench Press
4
8-10 reps
-
2
Incline Chest Fly (Dumbbell)
3
12-15 reps
-
3
Seated Shoulder Press (Dumbbell)
4
8-10 reps
-
4
Seated Dumbbell Lateral Raise
3
10-12 reps
-
5
Lying Dumbbell Tricep Extension
4
8-10 reps
-
6
Overhead Extension (Dumbbell)
3
10-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
One Arm Dumbbell Bench Press
4
8-10 reps
-
2
Incline Chest Fly (Dumbbell)
3
12-15 reps
-
3
Seated Shoulder Press (Dumbbell)
4
8-10 reps
-
4
Seated Dumbbell Lateral Raise
3
10-12 reps
-
5
Lying Dumbbell Tricep Extension
4
8-10 reps
-
6
Overhead Extension (Dumbbell)
3
10-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
One Arm Dumbbell Bench Press
4
8-10 reps
-
2
Incline Chest Fly (Dumbbell)
3
12-15 reps
-
3
Seated Shoulder Press (Dumbbell)
4
8-10 reps
-
4
Seated Dumbbell Lateral Raise
3
10-12 reps
-
5
Lying Dumbbell Tricep Extension
4
8-10 reps
-
6
Overhead Extension (Dumbbell)
3
10-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
One Arm Dumbbell Bench Press
4
8-10 reps
-
2
Incline Chest Fly (Dumbbell)
3
12-15 reps
-
3
Seated Shoulder Press (Dumbbell)
4
8-10 reps
-
4
Seated Dumbbell Lateral Raise
3
10-12 reps
-
5
Lying Dumbbell Tricep Extension
4
8-10 reps
-
6
Overhead Extension (Dumbbell)
3
10-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
One Arm Dumbbell Bench Press
4
8-10 reps
-
2
Incline Chest Fly (Dumbbell)
3
12-15 reps
-
3
Seated Shoulder Press (Dumbbell)
4
8-10 reps
-
4
Seated Dumbbell Lateral Raise
3
10-12 reps
-
5
Lying Dumbbell Tricep Extension
4
8-10 reps
-
6
Overhead Extension (Dumbbell)
3
10-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
One Arm Dumbbell Bench Press
4
8-10 reps
-
2
Incline Chest Fly (Dumbbell)
3
12-15 reps
-
3
Seated Shoulder Press (Dumbbell)
4
8-10 reps
-
4
Seated Dumbbell Lateral Raise
3
10-12 reps
-
5
Lying Dumbbell Tricep Extension
4
8-10 reps
-
6
Overhead Extension (Dumbbell)
3
10-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
One Arm Dumbbell Bench Press
4
8-10 reps
-
2
Incline Chest Fly (Dumbbell)
3
12-15 reps
-
3
Seated Shoulder Press (Dumbbell)
4
8-10 reps
-
4
Seated Dumbbell Lateral Raise
3
10-12 reps
-
5
Lying Dumbbell Tricep Extension
4
8-10 reps
-
6
Overhead Extension (Dumbbell)
3
10-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
One Arm Dumbbell Bench Press
4
8-10 reps
-
2
Incline Chest Fly (Dumbbell)
3
12-15 reps
-
3
Seated Shoulder Press (Dumbbell)
4
8-10 reps
-
4
Seated Dumbbell Lateral Raise
3
10-12 reps
-
5
Lying Dumbbell Tricep Extension
4
8-10 reps
-
6
Overhead Extension (Dumbbell)
3
10-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
One Arm Dumbbell Bench Press
4
8-10 reps
-
2
Incline Chest Fly (Dumbbell)
3
12-15 reps
-
3
Seated Shoulder Press (Dumbbell)
4
8-10 reps
-
4
Seated Dumbbell Lateral Raise
3
10-12 reps
-
5
Lying Dumbbell Tricep Extension
4
8-10 reps
-
6
Overhead Extension (Dumbbell)
3
10-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
One Arm Dumbbell Bench Press
4
8-10 reps
-
2
Incline Chest Fly (Dumbbell)
3
12-15 reps
-
3
Seated Shoulder Press (Dumbbell)
4
8-10 reps
-
4
Seated Dumbbell Lateral Raise
3
10-12 reps
-
5
Lying Dumbbell Tricep Extension
4
8-10 reps
-
6
Overhead Extension (Dumbbell)
3
10-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Dumbbell)
4
8-10 reps
-
2
Pullover (Dumbbell)
4
10-12 reps
-
3
Shrug (Dumbbell)
3
10-12 reps
-
4
Incline Curl (Dumbbell)
3
8-10 reps
-
5
Preacher Curl (Dumbbell)
3
10-12 reps
-
6
Alternating Dumbbell Curl
3
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Dumbbell)
4
8-10 reps
-
2
Pullover (Dumbbell)
4
10-12 reps
-
3
Shrug (Dumbbell)
3
10-12 reps
-
4
Incline Curl (Dumbbell)
3
8-10 reps
-
5
Preacher Curl (Dumbbell)
3
10-12 reps
-
6
Alternating Dumbbell Curl
3
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Dumbbell)
4
8-10 reps
-
2
Pullover (Dumbbell)
4
10-12 reps
-
3
Shrug (Dumbbell)
3
10-12 reps
-
4
Incline Curl (Dumbbell)
3
8-10 reps
-
5
Preacher Curl (Dumbbell)
3
10-12 reps
-
6
Alternating Dumbbell Curl
3
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Dumbbell)
4
8-10 reps
-
2
Pullover (Dumbbell)
4
10-12 reps
-
3
Shrug (Dumbbell)
3
10-12 reps
-
4
Incline Curl (Dumbbell)
3
8-10 reps
-
5
Preacher Curl (Dumbbell)
3
10-12 reps
-
6
Alternating Dumbbell Curl
3
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Dumbbell)
4
8-10 reps
-
2
Pullover (Dumbbell)
4
10-12 reps
-
3
Shrug (Dumbbell)
3
10-12 reps
-
4
Incline Curl (Dumbbell)
3
8-10 reps
-
5
Preacher Curl (Dumbbell)
3
10-12 reps
-
6
Alternating Dumbbell Curl
3
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Dumbbell)
4
8-10 reps
-
2
Pullover (Dumbbell)
4
10-12 reps
-
3
Shrug (Dumbbell)
3
10-12 reps
-
4
Incline Curl (Dumbbell)
3
8-10 reps
-
5
Preacher Curl (Dumbbell)
3
10-12 reps
-
6
Alternating Dumbbell Curl
3
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Dumbbell)
4
8-10 reps
-
2
Pullover (Dumbbell)
4
10-12 reps
-
3
Shrug (Dumbbell)
3
10-12 reps
-
4
Incline Curl (Dumbbell)
3
8-10 reps
-
5
Preacher Curl (Dumbbell)
3
10-12 reps
-
6
Alternating Dumbbell Curl
3
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Dumbbell)
4
8-10 reps
-
2
Pullover (Dumbbell)
4
10-12 reps
-
3
Shrug (Dumbbell)
3
10-12 reps
-
4
Incline Curl (Dumbbell)
3
8-10 reps
-
5
Preacher Curl (Dumbbell)
3
10-12 reps
-
6
Alternating Dumbbell Curl
3
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Dumbbell)
4
8-10 reps
-
2
Pullover (Dumbbell)
4
10-12 reps
-
3
Shrug (Dumbbell)
3
10-12 reps
-
4
Incline Curl (Dumbbell)
3
8-10 reps
-
5
Preacher Curl (Dumbbell)
3
10-12 reps
-
6
Alternating Dumbbell Curl
3
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Dumbbell)
4
8-10 reps
-
2
Pullover (Dumbbell)
4
10-12 reps
-
3
Shrug (Dumbbell)
3
10-12 reps
-
4
Incline Curl (Dumbbell)
3
8-10 reps
-
5
Preacher Curl (Dumbbell)
3
10-12 reps
-
6
Alternating Dumbbell Curl
3
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Dumbbell)
4
8-10 reps
-
2
Pullover (Dumbbell)
4
10-12 reps
-
3
Shrug (Dumbbell)
3
10-12 reps
-
4
Incline Curl (Dumbbell)
3
8-10 reps
-
5
Preacher Curl (Dumbbell)
3
10-12 reps
-
6
Alternating Dumbbell Curl
3
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Dumbbell)
4
8-10 reps
-
2
Pullover (Dumbbell)
4
10-12 reps
-
3
Shrug (Dumbbell)
3
10-12 reps
-
4
Incline Curl (Dumbbell)
3
8-10 reps
-
5
Preacher Curl (Dumbbell)
3
10-12 reps
-
6
Alternating Dumbbell Curl
3
12-15 reps
-
Week 1
1 / 12 Weeks
Day 1
1
Incline Bench Press (Dumbbell)
4 Sets
8-10 Reps
-
2
Single Arm Row (Dumbbell)
4 Sets
10-12 Reps
-
3
Standing Shoulder Press (Dumbbell)
4 Sets
10-12 Reps
-
4
Lateral Raise (Dumbbell)
3 Sets
12-15 Reps
-
5
Hammer Curl
3 Sets
10-12 Reps
-
6
Tricep Kickback
3 Sets
10-12 Reps
-
Day 3
1
One Arm Dumbbell Bench Press
4 Sets
8-10 Reps
-
2
Incline Chest Fly (Dumbbell)
3 Sets
12-15 Reps
-
3
Seated Shoulder Press (Dumbbell)
4 Sets
8-10 Reps
-
4
Seated Dumbbell Lateral Raise
3 Sets
10-12 Reps
-
5
Lying Dumbbell Tricep Extension
4 Sets
8-10 Reps
-
6
Overhead Extension (Dumbbell)
3 Sets
10-12 Reps
-
Day 4
1
Bent Over Row (Dumbbell)
4 Sets
8-10 Reps
-
2
Pullover (Dumbbell)
4 Sets
10-12 Reps
-
3
Shrug (Dumbbell)
3 Sets
10-12 Reps
-
4
Incline Curl (Dumbbell)
3 Sets
8-10 Reps
-
5
Preacher Curl (Dumbbell)
3 Sets
10-12 Reps
-
6
Alternating Dumbbell Curl
3 Sets
12-15 Reps
-
Day 2
1
Goblet Squat
4 Sets
10-20 Reps
-
2
Romanian Deadlift (Dumbbell)
3 Sets
10-20 Reps
-
3
Bulgarian Split Squat (Dumbbell)
3 Sets
10-12 Reps
-
4
Lying Leg Curl
3 Sets
8-10 Reps
-
5
Single Leg Calf Raise
3 Sets
10-12 Reps
-
6
Abs Crunch (Weighted)
3 Sets
10-15 Reps
-
7
Side Bend (Dumbbell)
3 Sets
10-15 Reps
-