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BoostcampPNG

Trainer Winny Dumbbells Only

by Garrison Kizzier (Garry)
246 athletes joined
4.0
(1 rating)

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 18, 2025 08:29

Summary

Unleash your strength with the Trainer Winny Dumbbells Only program! Over 12 weeks, you'll engage in four targeted workouts each week, focusing on building muscle and enhancing endurance using just dumbbells. This program features a variety of exercises, including the Dumbbell Bench Press and Overhead Press, designed to sculpt your upper body while also incorporating lower body movements like the Dumbbell Deadlift. Get ready to transform your physique and elevate your lifting game with a routine that fits seamlessly into your schedule!
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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
Bench Press (Dumbbell)
3
8-15 reps
-
2
Pullover (Dumbbell)
3
8-15 reps
-
3
Overhead Press (Dumbbell)
3
8-15 reps
-
4
Bicep Curl (Dumbbell)
3
12-20 reps
-
5
Skull Crusher
3
15-20 reps
-
6
Rear Delt Fly (Dumbbell)
3
15-20 reps
-
7
Lateral Raise (Dumbbell)
3
15-20 reps
-
8
Front Squat (Dumbbell)
3
8-15 reps
-
9
Deadlift (Dumbbell)
3
8-15 reps
-
10
Standing Calf Raise
3
15-25 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8-15 reps
-
2
Pullover (Dumbbell)
3
8-15 reps
-
3
Overhead Press (Dumbbell)
3
8-15 reps
-
4
Bicep Curl (Dumbbell)
3
12-20 reps
-
5
Skull Crusher
3
15-20 reps
-
6
Rear Delt Fly (Dumbbell)
3
15-20 reps
-
7
Lateral Raise (Dumbbell)
3
15-20 reps
-
8
Front Squat (Dumbbell)
3
8-15 reps
-
9
Deadlift (Dumbbell)
3
8-15 reps
-
10
Standing Calf Raise
3
15-25 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8-15 reps
-
2
Pullover (Dumbbell)
3
8-15 reps
-
3
Overhead Press (Dumbbell)
3
8-15 reps
-
4
Bicep Curl (Dumbbell)
3
12-20 reps
-
5
Skull Crusher
3
15-20 reps
-
6
Rear Delt Fly (Dumbbell)
3
15-20 reps
-
7
Lateral Raise (Dumbbell)
3
15-20 reps
-
8
Front Squat (Dumbbell)
3
8-15 reps
-
9
Deadlift (Dumbbell)
3
8-15 reps
-
10
Standing Calf Raise
3
15-25 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8-15 reps
-
2
Pullover (Dumbbell)
3
8-15 reps
-
3
Overhead Press (Dumbbell)
3
8-15 reps
-
4
Bicep Curl (Dumbbell)
3
12-20 reps
-
5
Skull Crusher
3
15-20 reps
-
6
Rear Delt Fly (Dumbbell)
3
15-20 reps
-
7
Lateral Raise (Dumbbell)
3
15-20 reps
-
8
Front Squat (Dumbbell)
3
8-15 reps
-
9
Deadlift (Dumbbell)
3
8-15 reps
-
10
Standing Calf Raise
3
15-25 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8-15 reps
-
2
Pullover (Dumbbell)
3
8-15 reps
-
3
Overhead Press (Dumbbell)
3
8-15 reps
-
4
Bicep Curl (Dumbbell)
3
12-20 reps
-
5
Skull Crusher
3
15-20 reps
-
6
Rear Delt Fly (Dumbbell)
3
15-20 reps
-
7
Lateral Raise (Dumbbell)
3
15-20 reps
-
8
Front Squat (Dumbbell)
3
8-15 reps
-
9
Deadlift (Dumbbell)
3
8-15 reps
-
10
Standing Calf Raise
3
15-25 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8-15 reps
-
2
Pullover (Dumbbell)
3
8-15 reps
-
3
Overhead Press (Dumbbell)
3
8-15 reps
-
4
Bicep Curl (Dumbbell)
3
12-20 reps
-
5
Skull Crusher
3
15-20 reps
-
6
Rear Delt Fly (Dumbbell)
3
15-20 reps
-
7
Lateral Raise (Dumbbell)
3
15-20 reps
-
8
Front Squat (Dumbbell)
3
8-15 reps
-
9
Deadlift (Dumbbell)
3
8-15 reps
-
10
Standing Calf Raise
3
15-25 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8-15 reps
-
2
Pullover (Dumbbell)
3
8-15 reps
-
3
Overhead Press (Dumbbell)
3
8-15 reps
-
4
Bicep Curl (Dumbbell)
3
12-20 reps
-
5
Skull Crusher
3
15-20 reps
-
6
Rear Delt Fly (Dumbbell)
3
15-20 reps
-
7
Lateral Raise (Dumbbell)
3
15-20 reps
-
8
Front Squat (Dumbbell)
3
8-15 reps
-
9
Deadlift (Dumbbell)
3
8-15 reps
-
10
Standing Calf Raise
3
15-25 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8-15 reps
-
2
Pullover (Dumbbell)
3
8-15 reps
-
3
Overhead Press (Dumbbell)
3
8-15 reps
-
4
Bicep Curl (Dumbbell)
3
12-20 reps
-
5
Skull Crusher
3
15-20 reps
-
6
Rear Delt Fly (Dumbbell)
3
15-20 reps
-
7
Lateral Raise (Dumbbell)
3
15-20 reps
-
8
Front Squat (Dumbbell)
3
8-15 reps
-
9
Deadlift (Dumbbell)
3
8-15 reps
-
10
Standing Calf Raise
3
15-25 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8-15 reps
-
2
Pullover (Dumbbell)
3
8-15 reps
-
3
Overhead Press (Dumbbell)
3
8-15 reps
-
4
Bicep Curl (Dumbbell)
3
12-20 reps
-
5
Skull Crusher
3
15-20 reps
-
6
Rear Delt Fly (Dumbbell)
3
15-20 reps
-
7
Lateral Raise (Dumbbell)
3
15-20 reps
-
8
Front Squat (Dumbbell)
3
8-15 reps
-
9
Deadlift (Dumbbell)
3
8-15 reps
-
10
Standing Calf Raise
3
15-25 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8-15 reps
-
2
Pullover (Dumbbell)
3
8-15 reps
-
3
Overhead Press (Dumbbell)
3
8-15 reps
-
4
Bicep Curl (Dumbbell)
3
12-20 reps
-
5
Skull Crusher
3
15-20 reps
-
6
Rear Delt Fly (Dumbbell)
3
15-20 reps
-
7
Lateral Raise (Dumbbell)
3
15-20 reps
-
8
Front Squat (Dumbbell)
3
8-15 reps
-
9
Deadlift (Dumbbell)
3
8-15 reps
-
10
Standing Calf Raise
3
15-25 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8-15 reps
-
2
Pullover (Dumbbell)
3
8-15 reps
-
3
Overhead Press (Dumbbell)
3
8-15 reps
-
4
Bicep Curl (Dumbbell)
3
12-20 reps
-
5
Skull Crusher
3
15-20 reps
-
6
Rear Delt Fly (Dumbbell)
3
15-20 reps
-
7
Lateral Raise (Dumbbell)
3
15-20 reps
-
8
Front Squat (Dumbbell)
3
8-15 reps
-
9
Deadlift (Dumbbell)
3
8-15 reps
-
10
Standing Calf Raise
3
15-25 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8-15 reps
-
2
Pullover (Dumbbell)
3
8-15 reps
-
3
Overhead Press (Dumbbell)
3
8-15 reps
-
4
Bicep Curl (Dumbbell)
3
12-20 reps
-
5
Skull Crusher
3
15-20 reps
-
6
Rear Delt Fly (Dumbbell)
3
15-20 reps
-
7
Lateral Raise (Dumbbell)
3
15-20 reps
-
8
Front Squat (Dumbbell)
3
8-15 reps
-
9
Deadlift (Dumbbell)
3
8-15 reps
-
10
Standing Calf Raise
3
15-25 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
3
8-15 reps
-
2
Bent Over Row (Dumbbell)
3
8-15 reps
-
3
Incline Bench Press (Dumbbell)
3
8-15 reps
-
4
Hammer Curl
3
12-20 reps
-
5
Tricep Kickback
3
15-20 reps
-
6
Rear Delt Fly (Dumbbell)
3
15-20 reps
-
7
Lateral Raise (Dumbbell)
3
15-20 reps
-
8
Lunge (Dumbbell)
3
12-15 reps
-
9
Front Squat (Dumbbell)
3
8-12 reps
-
10
Standing Calf Raise
3
15-25 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
3
8-15 reps
-
2
Bent Over Row (Dumbbell)
3
8-15 reps
-
3
Incline Bench Press (Dumbbell)
3
8-15 reps
-
4
Hammer Curl
3
12-20 reps
-
5
Tricep Kickback
3
15-20 reps
-
6
Rear Delt Fly (Dumbbell)
3
15-20 reps
-
7
Lateral Raise (Dumbbell)
3
15-20 reps
-
8
Lunge (Dumbbell)
3
12-15 reps
-
9
Front Squat (Dumbbell)
3
8-12 reps
-
10
Standing Calf Raise
3
15-25 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
3
8-15 reps
-
2
Bent Over Row (Dumbbell)
3
8-15 reps
-
3
Incline Bench Press (Dumbbell)
3
8-15 reps
-
4
Hammer Curl
3
12-20 reps
-
5
Tricep Kickback
3
15-20 reps
-
6
Rear Delt Fly (Dumbbell)
3
15-20 reps
-
7
Lateral Raise (Dumbbell)
3
15-20 reps
-
8
Lunge (Dumbbell)
3
12-15 reps
-
9
Front Squat (Dumbbell)
3
8-12 reps
-
10
Standing Calf Raise
3
15-25 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
3
8-15 reps
-
2
Bent Over Row (Dumbbell)
3
8-15 reps
-
3
Incline Bench Press (Dumbbell)
3
8-15 reps
-
4
Hammer Curl
3
12-20 reps
-
5
Tricep Kickback
3
15-20 reps
-
6
Rear Delt Fly (Dumbbell)
3
15-20 reps
-
7
Lateral Raise (Dumbbell)
3
15-20 reps
-
8
Lunge (Dumbbell)
3
12-15 reps
-
9
Front Squat (Dumbbell)
3
8-12 reps
-
10
Standing Calf Raise
3
15-25 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
3
8-15 reps
-
2
Bent Over Row (Dumbbell)
3
8-15 reps
-
3
Incline Bench Press (Dumbbell)
3
8-15 reps
-
4
Hammer Curl
3
12-20 reps
-
5
Tricep Kickback
3
15-20 reps
-
6
Rear Delt Fly (Dumbbell)
3
15-20 reps
-
7
Lateral Raise (Dumbbell)
3
15-20 reps
-
8
Lunge (Dumbbell)
3
12-15 reps
-
9
Front Squat (Dumbbell)
3
8-12 reps
-
10
Standing Calf Raise
3
15-25 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
3
8-15 reps
-
2
Bent Over Row (Dumbbell)
3
8-15 reps
-
3
Incline Bench Press (Dumbbell)
3
8-15 reps
-
4
Hammer Curl
3
12-20 reps
-
5
Tricep Kickback
3
15-20 reps
-
6
Rear Delt Fly (Dumbbell)
3
15-20 reps
-
7
Lateral Raise (Dumbbell)
3
15-20 reps
-
8
Lunge (Dumbbell)
3
12-15 reps
-
9
Front Squat (Dumbbell)
3
8-12 reps
-
10
Standing Calf Raise
3
15-25 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
3
8-15 reps
-
2
Bent Over Row (Dumbbell)
3
8-15 reps
-
3
Incline Bench Press (Dumbbell)
3
8-15 reps
-
4
Hammer Curl
3
12-20 reps
-
5
Tricep Kickback
3
15-20 reps
-
6
Rear Delt Fly (Dumbbell)
3
15-20 reps
-
7
Lateral Raise (Dumbbell)
3
15-20 reps
-
8
Lunge (Dumbbell)
3
12-15 reps
-
9
Front Squat (Dumbbell)
3
8-12 reps
-
10
Standing Calf Raise
3
15-25 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
3
8-15 reps
-
2
Bent Over Row (Dumbbell)
3
8-15 reps
-
3
Incline Bench Press (Dumbbell)
3
8-15 reps
-
4
Hammer Curl
3
12-20 reps
-
5
Tricep Kickback
3
15-20 reps
-
6
Rear Delt Fly (Dumbbell)
3
15-20 reps
-
7
Lateral Raise (Dumbbell)
3
15-20 reps
-
8
Lunge (Dumbbell)
3
12-15 reps
-
9
Front Squat (Dumbbell)
3
8-12 reps
-
10
Standing Calf Raise
3
15-25 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
3
8-15 reps
-
2
Bent Over Row (Dumbbell)
3
8-15 reps
-
3
Incline Bench Press (Dumbbell)
3
8-15 reps
-
4
Hammer Curl
3
12-20 reps
-
5
Tricep Kickback
3
15-20 reps
-
6
Rear Delt Fly (Dumbbell)
3
15-20 reps
-
7
Lateral Raise (Dumbbell)
3
15-20 reps
-
8
Lunge (Dumbbell)
3
12-15 reps
-
9
Front Squat (Dumbbell)
3
8-12 reps
-
10
Standing Calf Raise
3
15-25 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
3
8-15 reps
-
2
Bent Over Row (Dumbbell)
3
8-15 reps
-
3
Incline Bench Press (Dumbbell)
3
8-15 reps
-
4
Hammer Curl
3
12-20 reps
-
5
Tricep Kickback
3
15-20 reps
-
6
Rear Delt Fly (Dumbbell)
3
15-20 reps
-
7
Lateral Raise (Dumbbell)
3
15-20 reps
-
8
Lunge (Dumbbell)
3
12-15 reps
-
9
Front Squat (Dumbbell)
3
8-12 reps
-
10
Standing Calf Raise
3
15-25 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
3
8-15 reps
-
2
Bent Over Row (Dumbbell)
3
8-15 reps
-
3
Incline Bench Press (Dumbbell)
3
8-15 reps
-
4
Hammer Curl
3
12-20 reps
-
5
Tricep Kickback
3
15-20 reps
-
6
Rear Delt Fly (Dumbbell)
3
15-20 reps
-
7
Lateral Raise (Dumbbell)
3
15-20 reps
-
8
Lunge (Dumbbell)
3
12-15 reps
-
9
Front Squat (Dumbbell)
3
8-12 reps
-
10
Standing Calf Raise
3
15-25 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
3
8-15 reps
-
2
Bent Over Row (Dumbbell)
3
8-15 reps
-
3
Incline Bench Press (Dumbbell)
3
8-15 reps
-
4
Hammer Curl
3
12-20 reps
-
5
Tricep Kickback
3
15-20 reps
-
6
Rear Delt Fly (Dumbbell)
3
15-20 reps
-
7
Lateral Raise (Dumbbell)
3
15-20 reps
-
8
Lunge (Dumbbell)
3
12-15 reps
-
9
Front Squat (Dumbbell)
3
8-12 reps
-
10
Standing Calf Raise
3
15-25 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8-15 reps
-
2
Pullover (Dumbbell)
3
8-15 reps
-
3
Overhead Press (Dumbbell)
3
8-15 reps
-
4
Bicep Curl (Dumbbell)
3
12-20 reps
-
5
Skull Crusher
3
15-20 reps
-
6
Rear Delt Fly (Dumbbell)
3
15-20 reps
-
7
Lateral Raise (Dumbbell)
3
15-20 reps
-
8
Front Squat (Dumbbell)
3
8-15 reps
-
9
Deadlift (Dumbbell)
3
8-15 reps
-
10
Standing Calf Raise
3
15-25 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8-15 reps
-
2
Pullover (Dumbbell)
3
8-15 reps
-
3
Overhead Press (Dumbbell)
3
8-15 reps
-
4
Bicep Curl (Dumbbell)
3
12-20 reps
-
5
Skull Crusher
3
15-20 reps
-
6
Rear Delt Fly (Dumbbell)
3
15-20 reps
-
7
Lateral Raise (Dumbbell)
3
15-20 reps
-
8
Front Squat (Dumbbell)
3
8-15 reps
-
9
Deadlift (Dumbbell)
3
8-15 reps
-
10
Standing Calf Raise
3
15-25 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8-15 reps
-
2
Pullover (Dumbbell)
3
8-15 reps
-
3
Overhead Press (Dumbbell)
3
8-15 reps
-
4
Bicep Curl (Dumbbell)
3
12-20 reps
-
5
Skull Crusher
3
15-20 reps
-
6
Rear Delt Fly (Dumbbell)
3
15-20 reps
-
7
Lateral Raise (Dumbbell)
3
15-20 reps
-
8
Front Squat (Dumbbell)
3
8-15 reps
-
9
Deadlift (Dumbbell)
3
8-15 reps
-
10
Standing Calf Raise
3
15-25 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8-15 reps
-
2
Pullover (Dumbbell)
3
8-15 reps
-
3
Overhead Press (Dumbbell)
3
8-15 reps
-
4
Bicep Curl (Dumbbell)
3
12-20 reps
-
5
Skull Crusher
3
15-20 reps
-
6
Rear Delt Fly (Dumbbell)
3
15-20 reps
-
7
Lateral Raise (Dumbbell)
3
15-20 reps
-
8
Front Squat (Dumbbell)
3
8-15 reps
-
9
Deadlift (Dumbbell)
3
8-15 reps
-
10
Standing Calf Raise
3
15-25 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8-15 reps
-
2
Pullover (Dumbbell)
3
8-15 reps
-
3
Overhead Press (Dumbbell)
3
8-15 reps
-
4
Bicep Curl (Dumbbell)
3
12-20 reps
-
5
Skull Crusher
3
15-20 reps
-
6
Rear Delt Fly (Dumbbell)
3
15-20 reps
-
7
Lateral Raise (Dumbbell)
3
15-20 reps
-
8
Front Squat (Dumbbell)
3
8-15 reps
-
9
Deadlift (Dumbbell)
3
8-15 reps
-
10
Standing Calf Raise
3
15-25 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8-15 reps
-
2
Pullover (Dumbbell)
3
8-15 reps
-
3
Overhead Press (Dumbbell)
3
8-15 reps
-
4
Bicep Curl (Dumbbell)
3
12-20 reps
-
5
Skull Crusher
3
15-20 reps
-
6
Rear Delt Fly (Dumbbell)
3
15-20 reps
-
7
Lateral Raise (Dumbbell)
3
15-20 reps
-
8
Front Squat (Dumbbell)
3
8-15 reps
-
9
Deadlift (Dumbbell)
3
8-15 reps
-
10
Standing Calf Raise
3
15-25 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8-15 reps
-
2
Pullover (Dumbbell)
3
8-15 reps
-
3
Overhead Press (Dumbbell)
3
8-15 reps
-
4
Bicep Curl (Dumbbell)
3
12-20 reps
-
5
Skull Crusher
3
15-20 reps
-
6
Rear Delt Fly (Dumbbell)
3
15-20 reps
-
7
Lateral Raise (Dumbbell)
3
15-20 reps
-
8
Front Squat (Dumbbell)
3
8-15 reps
-
9
Deadlift (Dumbbell)
3
8-15 reps
-
10
Standing Calf Raise
3
15-25 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8-15 reps
-
2
Pullover (Dumbbell)
3
8-15 reps
-
3
Overhead Press (Dumbbell)
3
8-15 reps
-
4
Bicep Curl (Dumbbell)
3
12-20 reps
-
5
Skull Crusher
3
15-20 reps
-
6
Rear Delt Fly (Dumbbell)
3
15-20 reps
-
7
Lateral Raise (Dumbbell)
3
15-20 reps
-
8
Front Squat (Dumbbell)
3
8-15 reps
-
9
Deadlift (Dumbbell)
3
8-15 reps
-
10
Standing Calf Raise
3
15-25 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8-15 reps
-
2
Pullover (Dumbbell)
3
8-15 reps
-
3
Overhead Press (Dumbbell)
3
8-15 reps
-
4
Bicep Curl (Dumbbell)
3
12-20 reps
-
5
Skull Crusher
3
15-20 reps
-
6
Rear Delt Fly (Dumbbell)
3
15-20 reps
-
7
Lateral Raise (Dumbbell)
3
15-20 reps
-
8
Front Squat (Dumbbell)
3
8-15 reps
-
9
Deadlift (Dumbbell)
3
8-15 reps
-
10
Standing Calf Raise
3
15-25 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8-15 reps
-
2
Pullover (Dumbbell)
3
8-15 reps
-
3
Overhead Press (Dumbbell)
3
8-15 reps
-
4
Bicep Curl (Dumbbell)
3
12-20 reps
-
5
Skull Crusher
3
15-20 reps
-
6
Rear Delt Fly (Dumbbell)
3
15-20 reps
-
7
Lateral Raise (Dumbbell)
3
15-20 reps
-
8
Front Squat (Dumbbell)
3
8-15 reps
-
9
Deadlift (Dumbbell)
3
8-15 reps
-
10
Standing Calf Raise
3
15-25 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8-15 reps
-
2
Pullover (Dumbbell)
3
8-15 reps
-
3
Overhead Press (Dumbbell)
3
8-15 reps
-
4
Bicep Curl (Dumbbell)
3
12-20 reps
-
5
Skull Crusher
3
15-20 reps
-
6
Rear Delt Fly (Dumbbell)
3
15-20 reps
-
7
Lateral Raise (Dumbbell)
3
15-20 reps
-
8
Front Squat (Dumbbell)
3
8-15 reps
-
9
Deadlift (Dumbbell)
3
8-15 reps
-
10
Standing Calf Raise
3
15-25 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8-15 reps
-
2
Pullover (Dumbbell)
3
8-15 reps
-
3
Overhead Press (Dumbbell)
3
8-15 reps
-
4
Bicep Curl (Dumbbell)
3
12-20 reps
-
5
Skull Crusher
3
15-20 reps
-
6
Rear Delt Fly (Dumbbell)
3
15-20 reps
-
7
Lateral Raise (Dumbbell)
3
15-20 reps
-
8
Front Squat (Dumbbell)
3
8-15 reps
-
9
Deadlift (Dumbbell)
3
8-15 reps
-
10
Standing Calf Raise
3
15-25 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
3
8-15 reps
-
2
Bent Over Row (Dumbbell)
3
8-15 reps
-
3
Incline Bench Press (Dumbbell)
3
8-15 reps
-
4
Hammer Curl
3
12-20 reps
-
5
Tricep Kickback
3
15-20 reps
-
6
Rear Delt Fly (Dumbbell)
3
15-20 reps
-
7
Lateral Raise (Dumbbell)
3
15-20 reps
-
8
Lunge (Dumbbell)
3
12-15 reps
-
9
Front Squat (Dumbbell)
3
8-12 reps
-
10
Standing Calf Raise
3
15-25 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
3
8-15 reps
-
2
Bent Over Row (Dumbbell)
3
8-15 reps
-
3
Incline Bench Press (Dumbbell)
3
8-15 reps
-
4
Hammer Curl
3
12-20 reps
-
5
Tricep Kickback
3
15-20 reps
-
6
Rear Delt Fly (Dumbbell)
3
15-20 reps
-
7
Lateral Raise (Dumbbell)
3
15-20 reps
-
8
Lunge (Dumbbell)
3
12-15 reps
-
9
Front Squat (Dumbbell)
3
8-12 reps
-
10
Standing Calf Raise
3
15-25 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
3
8-15 reps
-
2
Bent Over Row (Dumbbell)
3
8-15 reps
-
3
Incline Bench Press (Dumbbell)
3
8-15 reps
-
4
Hammer Curl
3
12-20 reps
-
5
Tricep Kickback
3
15-20 reps
-
6
Rear Delt Fly (Dumbbell)
3
15-20 reps
-
7
Lateral Raise (Dumbbell)
3
15-20 reps
-
8
Lunge (Dumbbell)
3
12-15 reps
-
9
Front Squat (Dumbbell)
3
8-12 reps
-
10
Standing Calf Raise
3
15-25 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
3
8-15 reps
-
2
Bent Over Row (Dumbbell)
3
8-15 reps
-
3
Incline Bench Press (Dumbbell)
3
8-15 reps
-
4
Hammer Curl
3
12-20 reps
-
5
Tricep Kickback
3
15-20 reps
-
6
Rear Delt Fly (Dumbbell)
3
15-20 reps
-
7
Lateral Raise (Dumbbell)
3
15-20 reps
-
8
Lunge (Dumbbell)
3
12-15 reps
-
9
Front Squat (Dumbbell)
3
8-12 reps
-
10
Standing Calf Raise
3
15-25 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
3
8-15 reps
-
2
Bent Over Row (Dumbbell)
3
8-15 reps
-
3
Incline Bench Press (Dumbbell)
3
8-15 reps
-
4
Hammer Curl
3
12-20 reps
-
5
Tricep Kickback
3
15-20 reps
-
6
Rear Delt Fly (Dumbbell)
3
15-20 reps
-
7
Lateral Raise (Dumbbell)
3
15-20 reps
-
8
Lunge (Dumbbell)
3
12-15 reps
-
9
Front Squat (Dumbbell)
3
8-12 reps
-
10
Standing Calf Raise
3
15-25 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
3
8-15 reps
-
2
Bent Over Row (Dumbbell)
3
8-15 reps
-
3
Incline Bench Press (Dumbbell)
3
8-15 reps
-
4
Hammer Curl
3
12-20 reps
-
5
Tricep Kickback
3
15-20 reps
-
6
Rear Delt Fly (Dumbbell)
3
15-20 reps
-
7
Lateral Raise (Dumbbell)
3
15-20 reps
-
8
Lunge (Dumbbell)
3
12-15 reps
-
9
Front Squat (Dumbbell)
3
8-12 reps
-
10
Standing Calf Raise
3
15-25 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
3
8-15 reps
-
2
Bent Over Row (Dumbbell)
3
8-15 reps
-
3
Incline Bench Press (Dumbbell)
3
8-15 reps
-
4
Hammer Curl
3
12-20 reps
-
5
Tricep Kickback
3
15-20 reps
-
6
Rear Delt Fly (Dumbbell)
3
15-20 reps
-
7
Lateral Raise (Dumbbell)
3
15-20 reps
-
8
Lunge (Dumbbell)
3
12-15 reps
-
9
Front Squat (Dumbbell)
3
8-12 reps
-
10
Standing Calf Raise
3
15-25 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
3
8-15 reps
-
2
Bent Over Row (Dumbbell)
3
8-15 reps
-
3
Incline Bench Press (Dumbbell)
3
8-15 reps
-
4
Hammer Curl
3
12-20 reps
-
5
Tricep Kickback
3
15-20 reps
-
6
Rear Delt Fly (Dumbbell)
3
15-20 reps
-
7
Lateral Raise (Dumbbell)
3
15-20 reps
-
8
Lunge (Dumbbell)
3
12-15 reps
-
9
Front Squat (Dumbbell)
3
8-12 reps
-
10
Standing Calf Raise
3
15-25 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
3
8-15 reps
-
2
Bent Over Row (Dumbbell)
3
8-15 reps
-
3
Incline Bench Press (Dumbbell)
3
8-15 reps
-
4
Hammer Curl
3
12-20 reps
-
5
Tricep Kickback
3
15-20 reps
-
6
Rear Delt Fly (Dumbbell)
3
15-20 reps
-
7
Lateral Raise (Dumbbell)
3
15-20 reps
-
8
Lunge (Dumbbell)
3
12-15 reps
-
9
Front Squat (Dumbbell)
3
8-12 reps
-
10
Standing Calf Raise
3
15-25 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
3
8-15 reps
-
2
Bent Over Row (Dumbbell)
3
8-15 reps
-
3
Incline Bench Press (Dumbbell)
3
8-15 reps
-
4
Hammer Curl
3
12-20 reps
-
5
Tricep Kickback
3
15-20 reps
-
6
Rear Delt Fly (Dumbbell)
3
15-20 reps
-
7
Lateral Raise (Dumbbell)
3
15-20 reps
-
8
Lunge (Dumbbell)
3
12-15 reps
-
9
Front Squat (Dumbbell)
3
8-12 reps
-
10
Standing Calf Raise
3
15-25 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
3
8-15 reps
-
2
Bent Over Row (Dumbbell)
3
8-15 reps
-
3
Incline Bench Press (Dumbbell)
3
8-15 reps
-
4
Hammer Curl
3
12-20 reps
-
5
Tricep Kickback
3
15-20 reps
-
6
Rear Delt Fly (Dumbbell)
3
15-20 reps
-
7
Lateral Raise (Dumbbell)
3
15-20 reps
-
8
Lunge (Dumbbell)
3
12-15 reps
-
9
Front Squat (Dumbbell)
3
8-12 reps
-
10
Standing Calf Raise
3
15-25 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
3
8-15 reps
-
2
Bent Over Row (Dumbbell)
3
8-15 reps
-
3
Incline Bench Press (Dumbbell)
3
8-15 reps
-
4
Hammer Curl
3
12-20 reps
-
5
Tricep Kickback
3
15-20 reps
-
6
Rear Delt Fly (Dumbbell)
3
15-20 reps
-
7
Lateral Raise (Dumbbell)
3
15-20 reps
-
8
Lunge (Dumbbell)
3
12-15 reps
-
9
Front Squat (Dumbbell)
3
8-12 reps
-
10
Standing Calf Raise
3
15-25 reps
-
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
-