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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
    Jun 18, 2025 09:45

Summary

Unlock your strength with this comprehensive 12-week, 4-day dumbbell training program designed to build muscle and enhance overall fitness. Each session targets key muscle groups with a variety of exercises, including the Incline Bench Press, Single Arm Row, and Standing Shoulder Press, ensuring balanced development and maximum results. Perfect for lifters of all levels, this program emphasizes proper form and progressive overload, helping you push past your limits and achieve your fitness goals. Get ready to transform your physique with just a set of dumbbells!
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4.8 Stars with 10, 000+ Ratings
BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
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
-