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Trainer Winny Dumbbells Only
by Garrison Kizzier (Garry)
43 athletes joined
Program Description
Taken from this video: https://www.youtube.com/watch?v=6Lrd6hpSly8 I have no affiliation to Trainer Winny, I've simply recreated his workout plan in Boostcamp for others to use.
Program Overview
Level
Beginner, Novice
Goal
Athletics
Equipment
Dumbbell Only
Program Length
12 weeks
Time Per Workout
60 minutes
Created
Apr 24, 2024 09:14
Last Edited
Jun 12, 2024 02:12
down_app
Week 1
1 / 12 Weeks
Day 1
1
Bench Press (Dumbbell)
3 Sets
8-15 Reps
2
Pullover (Dumbbell)
3 Sets
8-15 Reps
3
Overhead Press (Dumbbell)
3 Sets
8-15 Reps
4
Bicep Curl (Dumbbell)
3 Sets
12-20 Reps
5
Skull Crusher
3 Sets
15-20 Reps
6
Rear Delt Fly (Dumbbell)
3 Sets
15-20 Reps
7
Lateral Raise (Dumbbell)
3 Sets
15-20 Reps
8
Front Squat (Dumbbell)
3 Sets
8-15 Reps
9
Deadlift (Dumbbell)
3 Sets
8-15 Reps
10
Standing Calf Raise
3 Sets
15-25 Reps
Day 2
1
Overhead Press (Dumbbell)
3 Sets
8-15 Reps
2
Bent Over Row (Dumbbell)
3 Sets
8-15 Reps
3
Incline Bench Press (Dumbbell)
3 Sets
8-15 Reps
4
Hammer Curl
3 Sets
12-20 Reps
5
Tricep Kickback
3 Sets
15-20 Reps
6
Rear Delt Fly (Dumbbell)
3 Sets
15-20 Reps
7
Lateral Raise (Dumbbell)
3 Sets
15-20 Reps
8
Lunge (Dumbbell)
3 Sets
12-15 Reps
9
Front Squat (Dumbbell)
3 Sets
8-12 Reps
10
Standing Calf Raise
3 Sets
15-25 Reps
Day 3
1
Bench Press (Dumbbell)
3 Sets
8-15 Reps
2
Pullover (Dumbbell)
3 Sets
8-15 Reps
3
Overhead Press (Dumbbell)
3 Sets
8-15 Reps
4
Bicep Curl (Dumbbell)
3 Sets
12-20 Reps
5
Skull Crusher
3 Sets
15-20 Reps
6
Rear Delt Fly (Dumbbell)
3 Sets
15-20 Reps
7
Lateral Raise (Dumbbell)
3 Sets
15-20 Reps
8
Front Squat (Dumbbell)
3 Sets
8-15 Reps
9
Deadlift (Dumbbell)
3 Sets
8-15 Reps
10
Standing Calf Raise
3 Sets
15-25 Reps
Day 4
1
Overhead Press (Dumbbell)
3 Sets
8-15 Reps
2
Bent Over Row (Dumbbell)
3 Sets
8-15 Reps
3
Incline Bench Press (Dumbbell)
3 Sets
8-15 Reps
4
Hammer Curl
3 Sets
12-20 Reps
5
Tricep Kickback
3 Sets
15-20 Reps
6
Rear Delt Fly (Dumbbell)
3 Sets
15-20 Reps
7
Lateral Raise (Dumbbell)
3 Sets
15-20 Reps
8
Lunge (Dumbbell)
3 Sets
12-15 Reps
9
Front Squat (Dumbbell)
3 Sets
8-12 Reps
10
Standing Calf Raise
3 Sets
15-25 Reps
Day 1
1
Bench Press (Dumbbell)
3 Sets
8-15 Reps
2
Pullover (Dumbbell)
3 Sets
8-15 Reps
3
Overhead Press (Dumbbell)
3 Sets
8-15 Reps
4
Bicep Curl (Dumbbell)
3 Sets
12-20 Reps
5
Skull Crusher
3 Sets
15-20 Reps
6
Rear Delt Fly (Dumbbell)
3 Sets
15-20 Reps
7
Lateral Raise (Dumbbell)
3 Sets
15-20 Reps
8
Front Squat (Dumbbell)
3 Sets
8-15 Reps
9
Deadlift (Dumbbell)
3 Sets
8-15 Reps
10
Standing Calf Raise
3 Sets
15-25 Reps
Day 2
1
Overhead Press (Dumbbell)
3 Sets
8-15 Reps
2
Bent Over Row (Dumbbell)
3 Sets
8-15 Reps
3
Incline Bench Press (Dumbbell)
3 Sets
8-15 Reps
4
Hammer Curl
3 Sets
12-20 Reps
5
Tricep Kickback
3 Sets
15-20 Reps
6
Rear Delt Fly (Dumbbell)
3 Sets
15-20 Reps
7
Lateral Raise (Dumbbell)
3 Sets
15-20 Reps
8
Lunge (Dumbbell)
3 Sets
12-15 Reps
9
Front Squat (Dumbbell)
3 Sets
8-12 Reps
10
Standing Calf Raise
3 Sets
15-25 Reps
Day 3
1
Bench Press (Dumbbell)
3 Sets
8-15 Reps
2
Pullover (Dumbbell)
3 Sets
8-15 Reps
3
Overhead Press (Dumbbell)
3 Sets
8-15 Reps
4
Bicep Curl (Dumbbell)
3 Sets
12-20 Reps
5
Skull Crusher
3 Sets
15-20 Reps
6
Rear Delt Fly (Dumbbell)
3 Sets
15-20 Reps
7
Lateral Raise (Dumbbell)
3 Sets
15-20 Reps
8
Front Squat (Dumbbell)
3 Sets
8-15 Reps
9
Deadlift (Dumbbell)
3 Sets
8-15 Reps
10
Standing Calf Raise
3 Sets
15-25 Reps
Day 4
1
Overhead Press (Dumbbell)
3 Sets
8-15 Reps
2
Bent Over Row (Dumbbell)
3 Sets
8-15 Reps
3
Incline Bench Press (Dumbbell)
3 Sets
8-15 Reps
4
Hammer Curl
3 Sets
12-20 Reps
5
Tricep Kickback
3 Sets
15-20 Reps
6
Rear Delt Fly (Dumbbell)
3 Sets
15-20 Reps
7
Lateral Raise (Dumbbell)
3 Sets
15-20 Reps
8
Lunge (Dumbbell)
3 Sets
12-15 Reps
9
Front Squat (Dumbbell)
3 Sets
8-12 Reps
10
Standing Calf Raise
3 Sets
15-25 Reps
Day 1
1
Bench Press (Dumbbell)
3 Sets
8-15 Reps
2
Pullover (Dumbbell)
3 Sets
8-15 Reps
3
Overhead Press (Dumbbell)
3 Sets
8-15 Reps
4
Bicep Curl (Dumbbell)
3 Sets
12-20 Reps
5
Skull Crusher
3 Sets
15-20 Reps
6
Rear Delt Fly (Dumbbell)
3 Sets
15-20 Reps
7
Lateral Raise (Dumbbell)
3 Sets
15-20 Reps
8
Front Squat (Dumbbell)
3 Sets
8-15 Reps
9
Deadlift (Dumbbell)
3 Sets
8-15 Reps
10
Standing Calf Raise
3 Sets
15-25 Reps
Day 2
1
Overhead Press (Dumbbell)
3 Sets
8-15 Reps
2
Bent Over Row (Dumbbell)
3 Sets
8-15 Reps
3
Incline Bench Press (Dumbbell)
3 Sets
8-15 Reps
4
Hammer Curl
3 Sets
12-20 Reps
5
Tricep Kickback
3 Sets
15-20 Reps
6
Rear Delt Fly (Dumbbell)
3 Sets
15-20 Reps
7
Lateral Raise (Dumbbell)
3 Sets
15-20 Reps
8
Lunge (Dumbbell)
3 Sets
12-15 Reps
9
Front Squat (Dumbbell)
3 Sets
8-12 Reps
10
Standing Calf Raise
3 Sets
15-25 Reps
Day 3
1
Bench Press (Dumbbell)
3 Sets
8-15 Reps
2
Pullover (Dumbbell)
3 Sets
8-15 Reps
3
Overhead Press (Dumbbell)
3 Sets
8-15 Reps
4
Bicep Curl (Dumbbell)
3 Sets
12-20 Reps
5
Skull Crusher
3 Sets
15-20 Reps
6
Rear Delt Fly (Dumbbell)
3 Sets
15-20 Reps
7
Lateral Raise (Dumbbell)
3 Sets
15-20 Reps
8
Front Squat (Dumbbell)
3 Sets
8-15 Reps
9
Deadlift (Dumbbell)
3 Sets
8-15 Reps
10
Standing Calf Raise
3 Sets
15-25 Reps
Day 4
1
Overhead Press (Dumbbell)
3 Sets
8-15 Reps
2
Bent Over Row (Dumbbell)
3 Sets
8-15 Reps
3
Incline Bench Press (Dumbbell)
3 Sets
8-15 Reps
4
Hammer Curl
3 Sets
12-20 Reps
5
Tricep Kickback
3 Sets
15-20 Reps
6
Rear Delt Fly (Dumbbell)
3 Sets
15-20 Reps
7
Lateral Raise (Dumbbell)
3 Sets
15-20 Reps
8
Lunge (Dumbbell)
3 Sets
12-15 Reps
9
Front Squat (Dumbbell)
3 Sets
8-12 Reps
10
Standing Calf Raise
3 Sets
15-25 Reps
Day 1
1
Bench Press (Dumbbell)
3 Sets
8-15 Reps
2
Pullover (Dumbbell)
3 Sets
8-15 Reps
3
Overhead Press (Dumbbell)
3 Sets
8-15 Reps
4
Bicep Curl (Dumbbell)
3 Sets
12-20 Reps
5
Skull Crusher
3 Sets
15-20 Reps
6
Rear Delt Fly (Dumbbell)
3 Sets
15-20 Reps
7
Lateral Raise (Dumbbell)
3 Sets
15-20 Reps
8
Front Squat (Dumbbell)
3 Sets
8-15 Reps
9
Deadlift (Dumbbell)
3 Sets
8-15 Reps
10
Standing Calf Raise
3 Sets
15-25 Reps
Day 2
1
Overhead Press (Dumbbell)
3 Sets
8-15 Reps
2
Bent Over Row (Dumbbell)
3 Sets
8-15 Reps
3
Incline Bench Press (Dumbbell)
3 Sets
8-15 Reps
4
Hammer Curl
3 Sets
12-20 Reps
5
Tricep Kickback
3 Sets
15-20 Reps
6
Rear Delt Fly (Dumbbell)
3 Sets
15-20 Reps
7
Lateral Raise (Dumbbell)
3 Sets
15-20 Reps
8
Lunge (Dumbbell)
3 Sets
12-15 Reps
9
Front Squat (Dumbbell)
3 Sets
8-12 Reps
10
Standing Calf Raise
3 Sets
15-25 Reps
Day 3
1
Bench Press (Dumbbell)
3 Sets
8-15 Reps
2
Pullover (Dumbbell)
3 Sets
8-15 Reps
3
Overhead Press (Dumbbell)
3 Sets
8-15 Reps
4
Bicep Curl (Dumbbell)
3 Sets
12-20 Reps
5
Skull Crusher
3 Sets
15-20 Reps
6
Rear Delt Fly (Dumbbell)
3 Sets
15-20 Reps
7
Lateral Raise (Dumbbell)
3 Sets
15-20 Reps
8
Front Squat (Dumbbell)
3 Sets
8-15 Reps
9
Deadlift (Dumbbell)
3 Sets
8-15 Reps
10
Standing Calf Raise
3 Sets
15-25 Reps
Day 4
1
Overhead Press (Dumbbell)
3 Sets
8-15 Reps
2
Bent Over Row (Dumbbell)
3 Sets
8-15 Reps
3
Incline Bench Press (Dumbbell)
3 Sets
8-15 Reps
4
Hammer Curl
3 Sets
12-20 Reps
5
Tricep Kickback
3 Sets
15-20 Reps
6
Rear Delt Fly (Dumbbell)
3 Sets
15-20 Reps
7
Lateral Raise (Dumbbell)
3 Sets
15-20 Reps
8
Lunge (Dumbbell)
3 Sets
12-15 Reps
9
Front Squat (Dumbbell)
3 Sets
8-12 Reps
10
Standing Calf Raise
3 Sets
15-25 Reps
Day 1
1
Bench Press (Dumbbell)
3 Sets
8-15 Reps
2
Pullover (Dumbbell)
3 Sets
8-15 Reps
3
Overhead Press (Dumbbell)
3 Sets
8-15 Reps
4
Bicep Curl (Dumbbell)
3 Sets
12-20 Reps
5
Skull Crusher
3 Sets
15-20 Reps
6
Rear Delt Fly (Dumbbell)
3 Sets
15-20 Reps
7
Lateral Raise (Dumbbell)
3 Sets
15-20 Reps
8
Front Squat (Dumbbell)
3 Sets
8-15 Reps
9
Deadlift (Dumbbell)
3 Sets
8-15 Reps
10
Standing Calf Raise
3 Sets
15-25 Reps
Day 2
1
Overhead Press (Dumbbell)
3 Sets
8-15 Reps
2
Bent Over Row (Dumbbell)
3 Sets
8-15 Reps
3
Incline Bench Press (Dumbbell)
3 Sets
8-15 Reps
4
Hammer Curl
3 Sets
12-20 Reps
5
Tricep Kickback
3 Sets
15-20 Reps
6
Rear Delt Fly (Dumbbell)
3 Sets
15-20 Reps
7
Lateral Raise (Dumbbell)
3 Sets
15-20 Reps
8
Lunge (Dumbbell)
3 Sets
12-15 Reps
9
Front Squat (Dumbbell)
3 Sets
8-12 Reps
10
Standing Calf Raise
3 Sets
15-25 Reps
Day 3
1
Bench Press (Dumbbell)
3 Sets
8-15 Reps
2
Pullover (Dumbbell)
3 Sets
8-15 Reps
3
Overhead Press (Dumbbell)
3 Sets
8-15 Reps
4
Bicep Curl (Dumbbell)
3 Sets
12-20 Reps
5
Skull Crusher
3 Sets
15-20 Reps
6
Rear Delt Fly (Dumbbell)
3 Sets
15-20 Reps
7
Lateral Raise (Dumbbell)
3 Sets
15-20 Reps
8
Front Squat (Dumbbell)
3 Sets
8-15 Reps
9
Deadlift (Dumbbell)
3 Sets
8-15 Reps
10
Standing Calf Raise
3 Sets
15-25 Reps
Day 4
1
Overhead Press (Dumbbell)
3 Sets
8-15 Reps
2
Bent Over Row (Dumbbell)
3 Sets
8-15 Reps
3
Incline Bench Press (Dumbbell)
3 Sets
8-15 Reps
4
Hammer Curl
3 Sets
12-20 Reps
5
Tricep Kickback
3 Sets
15-20 Reps
6
Rear Delt Fly (Dumbbell)
3 Sets
15-20 Reps
7
Lateral Raise (Dumbbell)
3 Sets
15-20 Reps
8
Lunge (Dumbbell)
3 Sets
12-15 Reps
9
Front Squat (Dumbbell)
3 Sets
8-12 Reps
10
Standing Calf Raise
3 Sets
15-25 Reps
Day 1
1
Bench Press (Dumbbell)
3 Sets
8-15 Reps
2
Pullover (Dumbbell)
3 Sets
8-15 Reps
3
Overhead Press (Dumbbell)
3 Sets
8-15 Reps
4
Bicep Curl (Dumbbell)
3 Sets
12-20 Reps
5
Skull Crusher
3 Sets
15-20 Reps
6
Rear Delt Fly (Dumbbell)
3 Sets
15-20 Reps
7
Lateral Raise (Dumbbell)
3 Sets
15-20 Reps
8
Front Squat (Dumbbell)
3 Sets
8-15 Reps
9
Deadlift (Dumbbell)
3 Sets
8-15 Reps
10
Standing Calf Raise
3 Sets
15-25 Reps
Day 2
1
Overhead Press (Dumbbell)
3 Sets
8-15 Reps
2
Bent Over Row (Dumbbell)
3 Sets
8-15 Reps
3
Incline Bench Press (Dumbbell)
3 Sets
8-15 Reps
4
Hammer Curl
3 Sets
12-20 Reps
5
Tricep Kickback
3 Sets
15-20 Reps
6
Rear Delt Fly (Dumbbell)
3 Sets
15-20 Reps
7
Lateral Raise (Dumbbell)
3 Sets
15-20 Reps
8
Lunge (Dumbbell)
3 Sets
12-15 Reps
9
Front Squat (Dumbbell)
3 Sets
8-12 Reps
10
Standing Calf Raise
3 Sets
15-25 Reps
Day 3
1
Bench Press (Dumbbell)
3 Sets
8-15 Reps
2
Pullover (Dumbbell)
3 Sets
8-15 Reps
3
Overhead Press (Dumbbell)
3 Sets
8-15 Reps
4
Bicep Curl (Dumbbell)
3 Sets
12-20 Reps
5
Skull Crusher
3 Sets
15-20 Reps
6
Rear Delt Fly (Dumbbell)
3 Sets
15-20 Reps
7
Lateral Raise (Dumbbell)
3 Sets
15-20 Reps
8
Front Squat (Dumbbell)
3 Sets
8-15 Reps
9
Deadlift (Dumbbell)
3 Sets
8-15 Reps
10
Standing Calf Raise
3 Sets
15-25 Reps
Day 4
1
Overhead Press (Dumbbell)
3 Sets
8-15 Reps
2
Bent Over Row (Dumbbell)
3 Sets
8-15 Reps
3
Incline Bench Press (Dumbbell)
3 Sets
8-15 Reps
4
Hammer Curl
3 Sets
12-20 Reps
5
Tricep Kickback
3 Sets
15-20 Reps
6
Rear Delt Fly (Dumbbell)
3 Sets
15-20 Reps
7
Lateral Raise (Dumbbell)
3 Sets
15-20 Reps
8
Lunge (Dumbbell)
3 Sets
12-15 Reps
9
Front Squat (Dumbbell)
3 Sets
8-12 Reps
10
Standing Calf Raise
3 Sets
15-25 Reps
Day 1
1
Bench Press (Dumbbell)
3 Sets
8-15 Reps
2
Pullover (Dumbbell)
3 Sets
8-15 Reps
3
Overhead Press (Dumbbell)
3 Sets
8-15 Reps
4
Bicep Curl (Dumbbell)
3 Sets
12-20 Reps
5
Skull Crusher
3 Sets
15-20 Reps
6
Rear Delt Fly (Dumbbell)
3 Sets
15-20 Reps
7
Lateral Raise (Dumbbell)
3 Sets
15-20 Reps
8
Front Squat (Dumbbell)
3 Sets
8-15 Reps
9
Deadlift (Dumbbell)
3 Sets
8-15 Reps
10
Standing Calf Raise
3 Sets
15-25 Reps
Day 2
1
Overhead Press (Dumbbell)
3 Sets
8-15 Reps
2
Bent Over Row (Dumbbell)
3 Sets
8-15 Reps
3
Incline Bench Press (Dumbbell)
3 Sets
8-15 Reps
4
Hammer Curl
3 Sets
12-20 Reps
5
Tricep Kickback
3 Sets
15-20 Reps
6
Rear Delt Fly (Dumbbell)
3 Sets
15-20 Reps
7
Lateral Raise (Dumbbell)
3 Sets
15-20 Reps
8
Lunge (Dumbbell)
3 Sets
12-15 Reps
9
Front Squat (Dumbbell)
3 Sets
8-12 Reps
10
Standing Calf Raise
3 Sets
15-25 Reps
Day 3
1
Bench Press (Dumbbell)
3 Sets
8-15 Reps
2
Pullover (Dumbbell)
3 Sets
8-15 Reps
3
Overhead Press (Dumbbell)
3 Sets
8-15 Reps
4
Bicep Curl (Dumbbell)
3 Sets
12-20 Reps
5
Skull Crusher
3 Sets
15-20 Reps
6
Rear Delt Fly (Dumbbell)
3 Sets
15-20 Reps
7
Lateral Raise (Dumbbell)
3 Sets
15-20 Reps
8
Front Squat (Dumbbell)
3 Sets
8-15 Reps
9
Deadlift (Dumbbell)
3 Sets
8-15 Reps
10
Standing Calf Raise
3 Sets
15-25 Reps
Day 4
1
Overhead Press (Dumbbell)
3 Sets
8-15 Reps
2
Bent Over Row (Dumbbell)
3 Sets
8-15 Reps
3
Incline Bench Press (Dumbbell)
3 Sets
8-15 Reps
4
Hammer Curl
3 Sets
12-20 Reps
5
Tricep Kickback
3 Sets
15-20 Reps
6
Rear Delt Fly (Dumbbell)
3 Sets
15-20 Reps
7
Lateral Raise (Dumbbell)
3 Sets
15-20 Reps
8
Lunge (Dumbbell)
3 Sets
12-15 Reps
9
Front Squat (Dumbbell)
3 Sets
8-12 Reps
10
Standing Calf Raise
3 Sets
15-25 Reps
Day 1
1
Bench Press (Dumbbell)
3 Sets
8-15 Reps
2
Pullover (Dumbbell)
3 Sets
8-15 Reps
3
Overhead Press (Dumbbell)
3 Sets
8-15 Reps
4
Bicep Curl (Dumbbell)
3 Sets
12-20 Reps
5
Skull Crusher
3 Sets
15-20 Reps
6
Rear Delt Fly (Dumbbell)
3 Sets
15-20 Reps
7
Lateral Raise (Dumbbell)
3 Sets
15-20 Reps
8
Front Squat (Dumbbell)
3 Sets
8-15 Reps
9
Deadlift (Dumbbell)
3 Sets
8-15 Reps
10
Standing Calf Raise
3 Sets
15-25 Reps
Day 2
1
Overhead Press (Dumbbell)
3 Sets
8-15 Reps
2
Bent Over Row (Dumbbell)
3 Sets
8-15 Reps
3
Incline Bench Press (Dumbbell)
3 Sets
8-15 Reps
4
Hammer Curl
3 Sets
12-20 Reps
5
Tricep Kickback
3 Sets
15-20 Reps
6
Rear Delt Fly (Dumbbell)
3 Sets
15-20 Reps
7
Lateral Raise (Dumbbell)
3 Sets
15-20 Reps
8
Lunge (Dumbbell)
3 Sets
12-15 Reps
9
Front Squat (Dumbbell)
3 Sets
8-12 Reps
10
Standing Calf Raise
3 Sets
15-25 Reps
Day 3
1
Bench Press (Dumbbell)
3 Sets
8-15 Reps
2
Pullover (Dumbbell)
3 Sets
8-15 Reps
3
Overhead Press (Dumbbell)
3 Sets
8-15 Reps
4
Bicep Curl (Dumbbell)
3 Sets
12-20 Reps
5
Skull Crusher
3 Sets
15-20 Reps
6
Rear Delt Fly (Dumbbell)
3 Sets
15-20 Reps
7
Lateral Raise (Dumbbell)
3 Sets
15-20 Reps
8
Front Squat (Dumbbell)
3 Sets
8-15 Reps
9
Deadlift (Dumbbell)
3 Sets
8-15 Reps
10
Standing Calf Raise
3 Sets
15-25 Reps
Day 4
1
Overhead Press (Dumbbell)
3 Sets
8-15 Reps
2
Bent Over Row (Dumbbell)
3 Sets
8-15 Reps
3
Incline Bench Press (Dumbbell)
3 Sets
8-15 Reps
4
Hammer Curl
3 Sets
12-20 Reps
5
Tricep Kickback
3 Sets
15-20 Reps
6
Rear Delt Fly (Dumbbell)
3 Sets
15-20 Reps
7
Lateral Raise (Dumbbell)
3 Sets
15-20 Reps
8
Lunge (Dumbbell)
3 Sets
12-15 Reps
9
Front Squat (Dumbbell)
3 Sets
8-12 Reps
10
Standing Calf Raise
3 Sets
15-25 Reps
Day 1
1
Bench Press (Dumbbell)
3 Sets
8-15 Reps
2
Pullover (Dumbbell)
3 Sets
8-15 Reps
3
Overhead Press (Dumbbell)
3 Sets
8-15 Reps
4
Bicep Curl (Dumbbell)
3 Sets
12-20 Reps
5
Skull Crusher
3 Sets
15-20 Reps
6
Rear Delt Fly (Dumbbell)
3 Sets
15-20 Reps
7
Lateral Raise (Dumbbell)
3 Sets
15-20 Reps
8
Front Squat (Dumbbell)
3 Sets
8-15 Reps
9
Deadlift (Dumbbell)
3 Sets
8-15 Reps
10
Standing Calf Raise
3 Sets
15-25 Reps
Day 2
1
Overhead Press (Dumbbell)
3 Sets
8-15 Reps
2
Bent Over Row (Dumbbell)
3 Sets
8-15 Reps
3
Incline Bench Press (Dumbbell)
3 Sets
8-15 Reps
4
Hammer Curl
3 Sets
12-20 Reps
5
Tricep Kickback
3 Sets
15-20 Reps
6
Rear Delt Fly (Dumbbell)
3 Sets
15-20 Reps
7
Lateral Raise (Dumbbell)
3 Sets
15-20 Reps
8
Lunge (Dumbbell)
3 Sets
12-15 Reps
9
Front Squat (Dumbbell)
3 Sets
8-12 Reps
10
Standing Calf Raise
3 Sets
15-25 Reps
Day 3
1
Bench Press (Dumbbell)
3 Sets
8-15 Reps
2
Pullover (Dumbbell)
3 Sets
8-15 Reps
3
Overhead Press (Dumbbell)
3 Sets
8-15 Reps
4
Bicep Curl (Dumbbell)
3 Sets
12-20 Reps
5
Skull Crusher
3 Sets
15-20 Reps
6
Rear Delt Fly (Dumbbell)
3 Sets
15-20 Reps
7
Lateral Raise (Dumbbell)
3 Sets
15-20 Reps
8
Front Squat (Dumbbell)
3 Sets
8-15 Reps
9
Deadlift (Dumbbell)
3 Sets
8-15 Reps
10
Standing Calf Raise
3 Sets
15-25 Reps
Day 4
1
Overhead Press (Dumbbell)
3 Sets
8-15 Reps
2
Bent Over Row (Dumbbell)
3 Sets
8-15 Reps
3
Incline Bench Press (Dumbbell)
3 Sets
8-15 Reps
4
Hammer Curl
3 Sets
12-20 Reps
5
Tricep Kickback
3 Sets
15-20 Reps
6
Rear Delt Fly (Dumbbell)
3 Sets
15-20 Reps
7
Lateral Raise (Dumbbell)
3 Sets
15-20 Reps
8
Lunge (Dumbbell)
3 Sets
12-15 Reps
9
Front Squat (Dumbbell)
3 Sets
8-12 Reps
10
Standing Calf Raise
3 Sets
15-25 Reps
Day 1
1
Bench Press (Dumbbell)
3 Sets
8-15 Reps
2
Pullover (Dumbbell)
3 Sets
8-15 Reps
3
Overhead Press (Dumbbell)
3 Sets
8-15 Reps
4
Bicep Curl (Dumbbell)
3 Sets
12-20 Reps
5
Skull Crusher
3 Sets
15-20 Reps
6
Rear Delt Fly (Dumbbell)
3 Sets
15-20 Reps
7
Lateral Raise (Dumbbell)
3 Sets
15-20 Reps
8
Front Squat (Dumbbell)
3 Sets
8-15 Reps
9
Deadlift (Dumbbell)
3 Sets
8-15 Reps
10
Standing Calf Raise
3 Sets
15-25 Reps
Day 2
1
Overhead Press (Dumbbell)
3 Sets
8-15 Reps
2
Bent Over Row (Dumbbell)
3 Sets
8-15 Reps
3
Incline Bench Press (Dumbbell)
3 Sets
8-15 Reps
4
Hammer Curl
3 Sets
12-20 Reps
5
Tricep Kickback
3 Sets
15-20 Reps
6
Rear Delt Fly (Dumbbell)
3 Sets
15-20 Reps
7
Lateral Raise (Dumbbell)
3 Sets
15-20 Reps
8
Lunge (Dumbbell)
3 Sets
12-15 Reps
9
Front Squat (Dumbbell)
3 Sets
8-12 Reps
10
Standing Calf Raise
3 Sets
15-25 Reps
Day 3
1
Bench Press (Dumbbell)
3 Sets
8-15 Reps
2
Pullover (Dumbbell)
3 Sets
8-15 Reps
3
Overhead Press (Dumbbell)
3 Sets
8-15 Reps
4
Bicep Curl (Dumbbell)
3 Sets
12-20 Reps
5
Skull Crusher
3 Sets
15-20 Reps
6
Rear Delt Fly (Dumbbell)
3 Sets
15-20 Reps
7
Lateral Raise (Dumbbell)
3 Sets
15-20 Reps
8
Front Squat (Dumbbell)
3 Sets
8-15 Reps
9
Deadlift (Dumbbell)
3 Sets
8-15 Reps
10
Standing Calf Raise
3 Sets
15-25 Reps
Day 4
1
Overhead Press (Dumbbell)
3 Sets
8-15 Reps
2
Bent Over Row (Dumbbell)
3 Sets
8-15 Reps
3
Incline Bench Press (Dumbbell)
3 Sets
8-15 Reps
4
Hammer Curl
3 Sets
12-20 Reps
5
Tricep Kickback
3 Sets
15-20 Reps
6
Rear Delt Fly (Dumbbell)
3 Sets
15-20 Reps
7
Lateral Raise (Dumbbell)
3 Sets
15-20 Reps
8
Lunge (Dumbbell)
3 Sets
12-15 Reps
9
Front Squat (Dumbbell)
3 Sets
8-12 Reps
10
Standing Calf Raise
3 Sets
15-25 Reps
Day 1
1
Bench Press (Dumbbell)
3 Sets
8-15 Reps
2
Pullover (Dumbbell)
3 Sets
8-15 Reps
3
Overhead Press (Dumbbell)
3 Sets
8-15 Reps
4
Bicep Curl (Dumbbell)
3 Sets
12-20 Reps
5
Skull Crusher
3 Sets
15-20 Reps
6
Rear Delt Fly (Dumbbell)
3 Sets
15-20 Reps
7
Lateral Raise (Dumbbell)
3 Sets
15-20 Reps
8
Front Squat (Dumbbell)
3 Sets
8-15 Reps
9
Deadlift (Dumbbell)
3 Sets
8-15 Reps
10
Standing Calf Raise
3 Sets
15-25 Reps
Day 2
1
Overhead Press (Dumbbell)
3 Sets
8-15 Reps
2
Bent Over Row (Dumbbell)
3 Sets
8-15 Reps
3
Incline Bench Press (Dumbbell)
3 Sets
8-15 Reps
4
Hammer Curl
3 Sets
12-20 Reps
5
Tricep Kickback
3 Sets
15-20 Reps
6
Rear Delt Fly (Dumbbell)
3 Sets
15-20 Reps
7
Lateral Raise (Dumbbell)
3 Sets
15-20 Reps
8
Lunge (Dumbbell)
3 Sets
12-15 Reps
9
Front Squat (Dumbbell)
3 Sets
8-12 Reps
10
Standing Calf Raise
3 Sets
15-25 Reps
Day 3
1
Bench Press (Dumbbell)
3 Sets
8-15 Reps
2
Pullover (Dumbbell)
3 Sets
8-15 Reps
3
Overhead Press (Dumbbell)
3 Sets
8-15 Reps
4
Bicep Curl (Dumbbell)
3 Sets
12-20 Reps
5
Skull Crusher
3 Sets
15-20 Reps
6
Rear Delt Fly (Dumbbell)
3 Sets
15-20 Reps
7
Lateral Raise (Dumbbell)
3 Sets
15-20 Reps
8
Front Squat (Dumbbell)
3 Sets
8-15 Reps
9
Deadlift (Dumbbell)
3 Sets
8-15 Reps
10
Standing Calf Raise
3 Sets
15-25 Reps
Day 4
1
Overhead Press (Dumbbell)
3 Sets
8-15 Reps
2
Bent Over Row (Dumbbell)
3 Sets
8-15 Reps
3
Incline Bench Press (Dumbbell)
3 Sets
8-15 Reps
4
Hammer Curl
3 Sets
12-20 Reps
5
Tricep Kickback
3 Sets
15-20 Reps
6
Rear Delt Fly (Dumbbell)
3 Sets
15-20 Reps
7
Lateral Raise (Dumbbell)
3 Sets
15-20 Reps
8
Lunge (Dumbbell)
3 Sets
12-15 Reps
9
Front Squat (Dumbbell)
3 Sets
8-12 Reps
10
Standing Calf Raise
3 Sets
15-25 Reps
Day 1
1
Bench Press (Dumbbell)
3 Sets
8-15 Reps
2
Pullover (Dumbbell)
3 Sets
8-15 Reps
3
Overhead Press (Dumbbell)
3 Sets
8-15 Reps
4
Bicep Curl (Dumbbell)
3 Sets
12-20 Reps
5
Skull Crusher
3 Sets
15-20 Reps
6
Rear Delt Fly (Dumbbell)
3 Sets
15-20 Reps
7
Lateral Raise (Dumbbell)
3 Sets
15-20 Reps
8
Front Squat (Dumbbell)
3 Sets
8-15 Reps
9
Deadlift (Dumbbell)
3 Sets
8-15 Reps
10
Standing Calf Raise
3 Sets
15-25 Reps
Day 2
1
Overhead Press (Dumbbell)
3 Sets
8-15 Reps
2
Bent Over Row (Dumbbell)
3 Sets
8-15 Reps
3
Incline Bench Press (Dumbbell)
3 Sets
8-15 Reps
4
Hammer Curl
3 Sets
12-20 Reps
5
Tricep Kickback
3 Sets
15-20 Reps
6
Rear Delt Fly (Dumbbell)
3 Sets
15-20 Reps
7
Lateral Raise (Dumbbell)
3 Sets
15-20 Reps
8
Lunge (Dumbbell)
3 Sets
12-15 Reps
9
Front Squat (Dumbbell)
3 Sets
8-12 Reps
10
Standing Calf Raise
3 Sets
15-25 Reps
Day 3
1
Bench Press (Dumbbell)
3 Sets
8-15 Reps
2
Pullover (Dumbbell)
3 Sets
8-15 Reps
3
Overhead Press (Dumbbell)
3 Sets
8-15 Reps
4
Bicep Curl (Dumbbell)
3 Sets
12-20 Reps
5
Skull Crusher
3 Sets
15-20 Reps
6
Rear Delt Fly (Dumbbell)
3 Sets
15-20 Reps
7
Lateral Raise (Dumbbell)
3 Sets
15-20 Reps
8
Front Squat (Dumbbell)
3 Sets
8-15 Reps
9
Deadlift (Dumbbell)
3 Sets
8-15 Reps
10
Standing Calf Raise
3 Sets
15-25 Reps
Day 4
1
Overhead Press (Dumbbell)
3 Sets
8-15 Reps
2
Bent Over Row (Dumbbell)
3 Sets
8-15 Reps
3
Incline Bench Press (Dumbbell)
3 Sets
8-15 Reps
4
Hammer Curl
3 Sets
12-20 Reps
5
Tricep Kickback
3 Sets
15-20 Reps
6
Rear Delt Fly (Dumbbell)
3 Sets
15-20 Reps
7
Lateral Raise (Dumbbell)
3 Sets
15-20 Reps
8
Lunge (Dumbbell)
3 Sets
12-15 Reps
9
Front Squat (Dumbbell)
3 Sets
8-12 Reps
10
Standing Calf Raise
3 Sets
15-25 Reps