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inyo’s dumbbell routine

by Vanno R.
5 athletes joined

Program Description

i use 10kg(5x2) dumbbell in this workout

Program Overview

  • Level
    Novice, Beginner
  • Goal
    Bodybuilding
  • Equipment
    Dumbbell Only
  • Program Length
    1 week
  • Time Per Workout
    30 minutes
  • Created
    May 10, 2024 09:21
  • Last Edited
    Jun 18, 2025 07:59

Summary

Unleash your strength with inyo’s dumbbell routine, a focused 1-week program designed for six days of intense, full-body workouts. Each session incorporates essential dumbbell exercises like the Overhead Press, Dumbbell Row, and Lunge, targeting key muscle groups to build strength and definition. Perfect for all fitness levels, this program emphasizes proper form and progressive overload, ensuring you maximize your gains. Get ready to elevate your training and achieve your fitness goals with just a pair 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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8-15 reps
-
2
Pull-Up (Bodyweight)
3
8-15 reps
-
3
Overhead Press (Dumbbell)
3
8-15 reps
-
4
Bicep Curl (Dumbbell)
3
12-20 reps
-
5
Overhead Extension (Dumbbell)
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
Romanian 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
Dumbbell Row
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
No exercises added to this day
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8-15 reps
-
2
Pull-Up (Bodyweight)
3
8-15 reps
-
3
Overhead Press (Dumbbell)
3
8-15 reps
-
4
Bicep Curl (Dumbbell)
3
12-20 reps
-
5
Overhead Extension (Dumbbell)
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
Romanian Deadlift (Dumbbell)
3
8-15 reps
-
10
Standing Calf Raise
3
15-25 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
3
8-15 reps
-
2
Dumbbell Row
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 6
No exercises added to this day
Week 1
1 / 1 Weeks
Day 3
No exercises added to this day
Day 6
No exercises added to this day
Day 2
1
Overhead Press (Dumbbell)
3 Sets
8-15 Reps
-
2
Dumbbell Row
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 5
1
Overhead Press (Dumbbell)
3 Sets
8-15 Reps
-
2
Dumbbell Row
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
Pull-Up (Bodyweight)
3 Sets
8-15 Reps
-
3
Overhead Press (Dumbbell)
3 Sets
8-15 Reps
-
4
Bicep Curl (Dumbbell)
3 Sets
12-20 Reps
-
5
Overhead Extension (Dumbbell)
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
Romanian Deadlift (Dumbbell)
3 Sets
8-15 Reps
-
10
Standing Calf Raise
3 Sets
15-25 Reps
-
Day 4
1
Bench Press (Dumbbell)
3 Sets
8-15 Reps
-
2
Pull-Up (Bodyweight)
3 Sets
8-15 Reps
-
3
Overhead Press (Dumbbell)
3 Sets
8-15 Reps
-
4
Bicep Curl (Dumbbell)
3 Sets
12-20 Reps
-
5
Overhead Extension (Dumbbell)
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
Romanian Deadlift (Dumbbell)
3 Sets
8-15 Reps
-
10
Standing Calf Raise
3 Sets
15-25 Reps
-