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BoostcampPNG

LETNIA FORMA

by Matt

Program Description

Create a fully prepared body for incoming summer👈

Program Overview

  • Level
    Beginner, Novice, Intermediate
  • Goal
    Bodybuilding, Athletics, Muscle & Sculpting
  • Equipment
    Dumbbell Only
  • Program Length
    18 weeks
  • Time Per Workout
    60 minutes
  • Created
    Jan 18, 2026 09:14
  • Last Edited
    Jan 18, 2026 09:56
Muscle Engagement
Front
Back
MuscleSet
Triceps
18.9%
Front Delts
16.5%
Chest
12.3%
Abs
12.3%
Middle Delts
8.2%
Biceps
7.8%
Upper Back
7.4%
Lats
5.8%
Forearms
4.1%
Lower Back
3.3%
Rear Delts
1.6%
Glutes
1.6%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
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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
WEEK 13
WEEK 14
WEEK 15
WEEK 16
WEEK 17
WEEK 18
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pec Fly (Dumbbell)
4
15 reps
RPE 7.5
2
Lateral Raise (Dumbbell)
4
8 reps
RPE 7.5
3
Concentration Curl
4
12 reps
RPE 7.5
4
Bicep Curl (Dumbbell)
4
12 reps
RPE 7.5
5
Floor Press (Dumbbell)
4
15 reps
RPE 7.5
6
Push Up
3
20 reps
RPE 8
7
Dumbbell Bench Pullover
4
8 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pec Fly (Dumbbell)
4
15 reps
RPE 7.5
2
Lateral Raise (Dumbbell)
4
8 reps
RPE 7.5
3
Concentration Curl
4
12 reps
RPE 7.5
4
Bicep Curl (Dumbbell)
4
12 reps
RPE 7.5
5
Floor Press (Dumbbell)
4
15 reps
RPE 7.5
6
Push Up
3
20 reps
RPE 8
7
Dumbbell Bench Pullover
4
8 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pec Fly (Dumbbell)
4
15 reps
RPE 7.5
2
Lateral Raise (Dumbbell)
4
8 reps
RPE 7.5
3
Concentration Curl
4
12 reps
RPE 7.5
4
Bicep Curl (Dumbbell)
4
12 reps
RPE 7.5
5
Floor Press (Dumbbell)
4
15 reps
RPE 7.5
6
Push Up
3
20 reps
RPE 8
7
Dumbbell Bench Pullover
4
8 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pec Fly (Dumbbell)
4
15 reps
RPE 7.5
2
Lateral Raise (Dumbbell)
4
8 reps
RPE 7.5
3
Concentration Curl
4
12 reps
RPE 7.5
4
Bicep Curl (Dumbbell)
4
12 reps
RPE 7.5
5
Floor Press (Dumbbell)
4
15 reps
RPE 7.5
6
Push Up
3
20 reps
RPE 8
7
Dumbbell Bench Pullover
4
8 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pec Fly (Dumbbell)
4
15 reps
RPE 7.5
2
Lateral Raise (Dumbbell)
4
8 reps
RPE 7.5
3
Concentration Curl
4
12 reps
RPE 7.5
4
Bicep Curl (Dumbbell)
4
12 reps
RPE 7.5
5
Floor Press (Dumbbell)
4
15 reps
RPE 7.5
6
Push Up
3
20 reps
RPE 8
7
Dumbbell Bench Pullover
4
8 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pec Fly (Dumbbell)
4
15 reps
RPE 7.5
2
Lateral Raise (Dumbbell)
4
8 reps
RPE 7.5
3
Concentration Curl
4
12 reps
RPE 7.5
4
Bicep Curl (Dumbbell)
4
12 reps
RPE 7.5
5
Floor Press (Dumbbell)
4
15 reps
RPE 7.5
6
Push Up
3
20 reps
RPE 8
7
Dumbbell Bench Pullover
4
8 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pec Fly (Dumbbell)
4
15 reps
RPE 7.5
2
Lateral Raise (Dumbbell)
4
8 reps
RPE 7.5
3
Concentration Curl
4
12 reps
RPE 7.5
4
Bicep Curl (Dumbbell)
4
12 reps
RPE 7.5
5
Floor Press (Dumbbell)
4
15 reps
RPE 7.5
6
Push Up
3
20 reps
RPE 8
7
Dumbbell Bench Pullover
4
8 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pec Fly (Dumbbell)
4
15 reps
RPE 7.5
2
Lateral Raise (Dumbbell)
4
8 reps
RPE 7.5
3
Concentration Curl
4
12 reps
RPE 7.5
4
Bicep Curl (Dumbbell)
4
12 reps
RPE 7.5
5
Floor Press (Dumbbell)
4
15 reps
RPE 7.5
6
Push Up
3
20 reps
RPE 8
7
Dumbbell Bench Pullover
4
8 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pec Fly (Dumbbell)
4
15 reps
RPE 7.5
2
Lateral Raise (Dumbbell)
4
8 reps
RPE 7.5
3
Concentration Curl
4
12 reps
RPE 7.5
4
Bicep Curl (Dumbbell)
4
12 reps
RPE 7.5
5
Floor Press (Dumbbell)
4
15 reps
RPE 7.5
6
Push Up
3
20 reps
RPE 8
7
Dumbbell Bench Pullover
4
8 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pec Fly (Dumbbell)
4
15 reps
RPE 7.5
2
Lateral Raise (Dumbbell)
4
8 reps
RPE 7.5
3
Concentration Curl
4
12 reps
RPE 7.5
4
Bicep Curl (Dumbbell)
4
12 reps
RPE 7.5
5
Floor Press (Dumbbell)
4
15 reps
RPE 7.5
6
Push Up
3
20 reps
RPE 8
7
Dumbbell Bench Pullover
4
8 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pec Fly (Dumbbell)
4
15 reps
RPE 7.5
2
Lateral Raise (Dumbbell)
4
8 reps
RPE 7.5
3
Concentration Curl
4
12 reps
RPE 7.5
4
Bicep Curl (Dumbbell)
4
12 reps
RPE 7.5
5
Floor Press (Dumbbell)
4
15 reps
RPE 7.5
6
Push Up
3
20 reps
RPE 8
7
Dumbbell Bench Pullover
4
8 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pec Fly (Dumbbell)
4
15 reps
RPE 7.5
2
Lateral Raise (Dumbbell)
4
8 reps
RPE 7.5
3
Concentration Curl
4
12 reps
RPE 7.5
4
Bicep Curl (Dumbbell)
4
12 reps
RPE 7.5
5
Floor Press (Dumbbell)
4
15 reps
RPE 7.5
6
Push Up
3
20 reps
RPE 8
7
Dumbbell Bench Pullover
4
8 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pec Fly (Dumbbell)
4
15 reps
RPE 7.5
2
Lateral Raise (Dumbbell)
4
8 reps
RPE 7.5
3
Concentration Curl
4
12 reps
RPE 7.5
4
Bicep Curl (Dumbbell)
4
12 reps
RPE 7.5
5
Floor Press (Dumbbell)
4
15 reps
RPE 7.5
6
Push Up
3
20 reps
RPE 8
7
Dumbbell Bench Pullover
4
8 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pec Fly (Dumbbell)
4
15 reps
RPE 7.5
2
Lateral Raise (Dumbbell)
4
8 reps
RPE 7.5
3
Concentration Curl
4
12 reps
RPE 7.5
4
Bicep Curl (Dumbbell)
4
12 reps
RPE 7.5
5
Floor Press (Dumbbell)
4
15 reps
RPE 7.5
6
Push Up
3
20 reps
RPE 8
7
Dumbbell Bench Pullover
4
8 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pec Fly (Dumbbell)
4
15 reps
RPE 7.5
2
Lateral Raise (Dumbbell)
4
8 reps
RPE 7.5
3
Concentration Curl
4
12 reps
RPE 7.5
4
Bicep Curl (Dumbbell)
4
12 reps
RPE 7.5
5
Floor Press (Dumbbell)
4
15 reps
RPE 7.5
6
Push Up
3
20 reps
RPE 8
7
Dumbbell Bench Pullover
4
8 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pec Fly (Dumbbell)
4
15 reps
RPE 7.5
2
Lateral Raise (Dumbbell)
4
8 reps
RPE 7.5
3
Concentration Curl
4
12 reps
RPE 7.5
4
Bicep Curl (Dumbbell)
4
12 reps
RPE 7.5
5
Floor Press (Dumbbell)
4
15 reps
RPE 7.5
6
Push Up
3
20 reps
RPE 8
7
Dumbbell Bench Pullover
4
8 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pec Fly (Dumbbell)
4
15 reps
RPE 7.5
2
Lateral Raise (Dumbbell)
4
8 reps
RPE 7.5
3
Concentration Curl
4
12 reps
RPE 7.5
4
Bicep Curl (Dumbbell)
4
12 reps
RPE 7.5
5
Floor Press (Dumbbell)
4
15 reps
RPE 7.5
6
Push Up
3
20 reps
RPE 8
7
Dumbbell Bench Pullover
4
8 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pec Fly (Dumbbell)
4
15 reps
RPE 7.5
2
Lateral Raise (Dumbbell)
4
8 reps
RPE 7.5
3
Concentration Curl
4
12 reps
RPE 7.5
4
Bicep Curl (Dumbbell)
4
12 reps
RPE 7.5
5
Floor Press (Dumbbell)
4
15 reps
RPE 7.5
6
Push Up
3
20 reps
RPE 8
7
Dumbbell Bench Pullover
4
8 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Arnold Press
3
8 reps
RPE 7.5
2
Dumbbell Row
3
8 reps
RPE 8
3
Overhead Extension (Dumbbell)
3
8 reps
RPE 8
4
Dips Between Chairs
3
12 reps
RPE 8
5
Superman
4
15 reps
RPE 8
6
Pike Push Up
3
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Arnold Press
3
8 reps
RPE 7.5
2
Dumbbell Row
3
8 reps
RPE 8
3
Overhead Extension (Dumbbell)
3
8 reps
RPE 8
4
Dips Between Chairs
3
12 reps
RPE 8
5
Superman
4
15 reps
RPE 8
6
Pike Push Up
3
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Arnold Press
3
8 reps
RPE 7.5
2
Dumbbell Row
3
8 reps
RPE 8
3
Overhead Extension (Dumbbell)
3
8 reps
RPE 8
4
Dips Between Chairs
3
12 reps
RPE 8
5
Superman
4
15 reps
RPE 8
6
Pike Push Up
3
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Arnold Press
3
8 reps
RPE 7.5
2
Dumbbell Row
3
8 reps
RPE 8
3
Overhead Extension (Dumbbell)
3
8 reps
RPE 8
4
Dips Between Chairs
3
12 reps
RPE 8
5
Superman
4
15 reps
RPE 8
6
Pike Push Up
3
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Arnold Press
3
8 reps
RPE 7.5
2
Dumbbell Row
3
8 reps
RPE 8
3
Overhead Extension (Dumbbell)
3
8 reps
RPE 8
4
Dips Between Chairs
3
12 reps
RPE 8
5
Superman
4
15 reps
RPE 8
6
Pike Push Up
3
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Arnold Press
3
8 reps
RPE 7.5
2
Dumbbell Row
3
8 reps
RPE 8
3
Overhead Extension (Dumbbell)
3
8 reps
RPE 8
4
Dips Between Chairs
3
12 reps
RPE 8
5
Superman
4
15 reps
RPE 8
6
Pike Push Up
3
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Arnold Press
3
8 reps
RPE 7.5
2
Dumbbell Row
3
8 reps
RPE 8
3
Overhead Extension (Dumbbell)
3
8 reps
RPE 8
4
Dips Between Chairs
3
12 reps
RPE 8
5
Superman
4
15 reps
RPE 8
6
Pike Push Up
3
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Arnold Press
3
8 reps
RPE 7.5
2
Dumbbell Row
3
8 reps
RPE 8
3
Overhead Extension (Dumbbell)
3
8 reps
RPE 8
4
Dips Between Chairs
3
12 reps
RPE 8
5
Superman
4
15 reps
RPE 8
6
Pike Push Up
3
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Arnold Press
3
8 reps
RPE 7.5
2
Dumbbell Row
3
8 reps
RPE 8
3
Overhead Extension (Dumbbell)
3
8 reps
RPE 8
4
Dips Between Chairs
3
12 reps
RPE 8
5
Superman
4
15 reps
RPE 8
6
Pike Push Up
3
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Arnold Press
3
8 reps
RPE 7.5
2
Dumbbell Row
3
8 reps
RPE 8
3
Overhead Extension (Dumbbell)
3
8 reps
RPE 8
4
Dips Between Chairs
3
12 reps
RPE 8
5
Superman
4
15 reps
RPE 8
6
Pike Push Up
3
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Arnold Press
3
8 reps
RPE 7.5
2
Dumbbell Row
3
8 reps
RPE 8
3
Overhead Extension (Dumbbell)
3
8 reps
RPE 8
4
Dips Between Chairs
3
12 reps
RPE 8
5
Superman
4
15 reps
RPE 8
6
Pike Push Up
3
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Arnold Press
3
8 reps
RPE 7.5
2
Dumbbell Row
3
8 reps
RPE 8
3
Overhead Extension (Dumbbell)
3
8 reps
RPE 8
4
Dips Between Chairs
3
12 reps
RPE 8
5
Superman
4
15 reps
RPE 8
6
Pike Push Up
3
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Arnold Press
3
8 reps
RPE 7.5
2
Dumbbell Row
3
8 reps
RPE 8
3
Overhead Extension (Dumbbell)
3
8 reps
RPE 8
4
Dips Between Chairs
3
12 reps
RPE 8
5
Superman
4
15 reps
RPE 8
6
Pike Push Up
3
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Arnold Press
3
8 reps
RPE 7.5
2
Dumbbell Row
3
8 reps
RPE 8
3
Overhead Extension (Dumbbell)
3
8 reps
RPE 8
4
Dips Between Chairs
3
12 reps
RPE 8
5
Superman
4
15 reps
RPE 8
6
Pike Push Up
3
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Arnold Press
3
8 reps
RPE 7.5
2
Dumbbell Row
3
8 reps
RPE 8
3
Overhead Extension (Dumbbell)
3
8 reps
RPE 8
4
Dips Between Chairs
3
12 reps
RPE 8
5
Superman
4
15 reps
RPE 8
6
Pike Push Up
3
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Arnold Press
3
8 reps
RPE 7.5
2
Dumbbell Row
3
8 reps
RPE 8
3
Overhead Extension (Dumbbell)
3
8 reps
RPE 8
4
Dips Between Chairs
3
12 reps
RPE 8
5
Superman
4
15 reps
RPE 8
6
Pike Push Up
3
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Arnold Press
3
8 reps
RPE 7.5
2
Dumbbell Row
3
8 reps
RPE 8
3
Overhead Extension (Dumbbell)
3
8 reps
RPE 8
4
Dips Between Chairs
3
12 reps
RPE 8
5
Superman
4
15 reps
RPE 8
6
Pike Push Up
3
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Arnold Press
3
8 reps
RPE 7.5
2
Dumbbell Row
3
8 reps
RPE 8
3
Overhead Extension (Dumbbell)
3
8 reps
RPE 8
4
Dips Between Chairs
3
12 reps
RPE 8
5
Superman
4
15 reps
RPE 8
6
Pike Push Up
3
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Bodyweight)
3
23 reps
RPE 8
2
Side Plank
3
12 reps
RPE 8
3
Russian Twist
3
15 reps
RPE 8
4
Lying Leg Raise
3
12 reps
RPE 8
5
Side Bend (Dumbbell)
3
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Bodyweight)
3
23 reps
RPE 8
2
Side Plank
3
12 reps
RPE 8
3
Russian Twist
3
15 reps
RPE 8
4
Lying Leg Raise
3
12 reps
RPE 8
5
Side Bend (Dumbbell)
3
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Bodyweight)
3
23 reps
RPE 8
2
Side Plank
3
12 reps
RPE 8
3
Russian Twist
3
15 reps
RPE 8
4
Lying Leg Raise
3
12 reps
RPE 8
5
Side Bend (Dumbbell)
3
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Bodyweight)
3
23 reps
RPE 8
2
Side Plank
3
12 reps
RPE 8
3
Russian Twist
3
15 reps
RPE 8
4
Lying Leg Raise
3
12 reps
RPE 8
5
Side Bend (Dumbbell)
3
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Bodyweight)
3
23 reps
RPE 8
2
Side Plank
3
12 reps
RPE 8
3
Russian Twist
3
15 reps
RPE 8
4
Lying Leg Raise
3
12 reps
RPE 8
5
Side Bend (Dumbbell)
3
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Bodyweight)
3
23 reps
RPE 8
2
Side Plank
3
12 reps
RPE 8
3
Russian Twist
3
15 reps
RPE 8
4
Lying Leg Raise
3
12 reps
RPE 8
5
Side Bend (Dumbbell)
3
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Bodyweight)
3
23 reps
RPE 8
2
Side Plank
3
12 reps
RPE 8
3
Russian Twist
3
15 reps
RPE 8
4
Lying Leg Raise
3
12 reps
RPE 8
5
Side Bend (Dumbbell)
3
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Bodyweight)
3
23 reps
RPE 8
2
Side Plank
3
12 reps
RPE 8
3
Russian Twist
3
15 reps
RPE 8
4
Lying Leg Raise
3
12 reps
RPE 8
5
Side Bend (Dumbbell)
3
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Bodyweight)
3
23 reps
RPE 8
2
Side Plank
3
12 reps
RPE 8
3
Russian Twist
3
15 reps
RPE 8
4
Lying Leg Raise
3
12 reps
RPE 8
5
Side Bend (Dumbbell)
3
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Bodyweight)
3
23 reps
RPE 8
2
Side Plank
3
12 reps
RPE 8
3
Russian Twist
3
15 reps
RPE 8
4
Lying Leg Raise
3
12 reps
RPE 8
5
Side Bend (Dumbbell)
3
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Bodyweight)
3
23 reps
RPE 8
2
Side Plank
3
12 reps
RPE 8
3
Russian Twist
3
15 reps
RPE 8
4
Lying Leg Raise
3
12 reps
RPE 8
5
Side Bend (Dumbbell)
3
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Bodyweight)
3
23 reps
RPE 8
2
Side Plank
3
12 reps
RPE 8
3
Russian Twist
3
15 reps
RPE 8
4
Lying Leg Raise
3
12 reps
RPE 8
5
Side Bend (Dumbbell)
3
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Bodyweight)
3
23 reps
RPE 8
2
Side Plank
3
12 reps
RPE 8
3
Russian Twist
3
15 reps
RPE 8
4
Lying Leg Raise
3
12 reps
RPE 8
5
Side Bend (Dumbbell)
3
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Bodyweight)
3
23 reps
RPE 8
2
Side Plank
3
12 reps
RPE 8
3
Russian Twist
3
15 reps
RPE 8
4
Lying Leg Raise
3
12 reps
RPE 8
5
Side Bend (Dumbbell)
3
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Bodyweight)
3
23 reps
RPE 8
2
Side Plank
3
12 reps
RPE 8
3
Russian Twist
3
15 reps
RPE 8
4
Lying Leg Raise
3
12 reps
RPE 8
5
Side Bend (Dumbbell)
3
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Bodyweight)
3
23 reps
RPE 8
2
Side Plank
3
12 reps
RPE 8
3
Russian Twist
3
15 reps
RPE 8
4
Lying Leg Raise
3
12 reps
RPE 8
5
Side Bend (Dumbbell)
3
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Bodyweight)
3
23 reps
RPE 8
2
Side Plank
3
12 reps
RPE 8
3
Russian Twist
3
15 reps
RPE 8
4
Lying Leg Raise
3
12 reps
RPE 8
5
Side Bend (Dumbbell)
3
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Bodyweight)
3
23 reps
RPE 8
2
Side Plank
3
12 reps
RPE 8
3
Russian Twist
3
15 reps
RPE 8
4
Lying Leg Raise
3
12 reps
RPE 8
5
Side Bend (Dumbbell)
3
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pec Fly (Dumbbell)
4
15 reps
RPE 7.5
2
Lateral Raise (Dumbbell)
4
8 reps
RPE 7.5
3
Concentration Curl
4
12 reps
RPE 7.5
4
Bicep Curl (Dumbbell)
4
12 reps
RPE 7.5
5
Floor Press (Dumbbell)
4
15 reps
RPE 7.5
6
Push Up
3
20 reps
RPE 8
7
Dumbbell Bench Pullover
4
8 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pec Fly (Dumbbell)
4
15 reps
RPE 7.5
2
Lateral Raise (Dumbbell)
4
8 reps
RPE 7.5
3
Concentration Curl
4
12 reps
RPE 7.5
4
Bicep Curl (Dumbbell)
4
12 reps
RPE 7.5
5
Floor Press (Dumbbell)
4
15 reps
RPE 7.5
6
Push Up
3
20 reps
RPE 8
7
Dumbbell Bench Pullover
4
8 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pec Fly (Dumbbell)
4
15 reps
RPE 7.5
2
Lateral Raise (Dumbbell)
4
8 reps
RPE 7.5
3
Concentration Curl
4
12 reps
RPE 7.5
4
Bicep Curl (Dumbbell)
4
12 reps
RPE 7.5
5
Floor Press (Dumbbell)
4
15 reps
RPE 7.5
6
Push Up
3
20 reps
RPE 8
7
Dumbbell Bench Pullover
4
8 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pec Fly (Dumbbell)
4
15 reps
RPE 7.5
2
Lateral Raise (Dumbbell)
4
8 reps
RPE 7.5
3
Concentration Curl
4
12 reps
RPE 7.5
4
Bicep Curl (Dumbbell)
4
12 reps
RPE 7.5
5
Floor Press (Dumbbell)
4
15 reps
RPE 7.5
6
Push Up
3
20 reps
RPE 8
7
Dumbbell Bench Pullover
4
8 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pec Fly (Dumbbell)
4
15 reps
RPE 7.5
2
Lateral Raise (Dumbbell)
4
8 reps
RPE 7.5
3
Concentration Curl
4
12 reps
RPE 7.5
4
Bicep Curl (Dumbbell)
4
12 reps
RPE 7.5
5
Floor Press (Dumbbell)
4
15 reps
RPE 7.5
6
Push Up
3
20 reps
RPE 8
7
Dumbbell Bench Pullover
4
8 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pec Fly (Dumbbell)
4
15 reps
RPE 7.5
2
Lateral Raise (Dumbbell)
4
8 reps
RPE 7.5
3
Concentration Curl
4
12 reps
RPE 7.5
4
Bicep Curl (Dumbbell)
4
12 reps
RPE 7.5
5
Floor Press (Dumbbell)
4
15 reps
RPE 7.5
6
Push Up
3
20 reps
RPE 8
7
Dumbbell Bench Pullover
4
8 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pec Fly (Dumbbell)
4
15 reps
RPE 7.5
2
Lateral Raise (Dumbbell)
4
8 reps
RPE 7.5
3
Concentration Curl
4
12 reps
RPE 7.5
4
Bicep Curl (Dumbbell)
4
12 reps
RPE 7.5
5
Floor Press (Dumbbell)
4
15 reps
RPE 7.5
6
Push Up
3
20 reps
RPE 8
7
Dumbbell Bench Pullover
4
8 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pec Fly (Dumbbell)
4
15 reps
RPE 7.5
2
Lateral Raise (Dumbbell)
4
8 reps
RPE 7.5
3
Concentration Curl
4
12 reps
RPE 7.5
4
Bicep Curl (Dumbbell)
4
12 reps
RPE 7.5
5
Floor Press (Dumbbell)
4
15 reps
RPE 7.5
6
Push Up
3
20 reps
RPE 8
7
Dumbbell Bench Pullover
4
8 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pec Fly (Dumbbell)
4
15 reps
RPE 7.5
2
Lateral Raise (Dumbbell)
4
8 reps
RPE 7.5
3
Concentration Curl
4
12 reps
RPE 7.5
4
Bicep Curl (Dumbbell)
4
12 reps
RPE 7.5
5
Floor Press (Dumbbell)
4
15 reps
RPE 7.5
6
Push Up
3
20 reps
RPE 8
7
Dumbbell Bench Pullover
4
8 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pec Fly (Dumbbell)
4
15 reps
RPE 7.5
2
Lateral Raise (Dumbbell)
4
8 reps
RPE 7.5
3
Concentration Curl
4
12 reps
RPE 7.5
4
Bicep Curl (Dumbbell)
4
12 reps
RPE 7.5
5
Floor Press (Dumbbell)
4
15 reps
RPE 7.5
6
Push Up
3
20 reps
RPE 8
7
Dumbbell Bench Pullover
4
8 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pec Fly (Dumbbell)
4
15 reps
RPE 7.5
2
Lateral Raise (Dumbbell)
4
8 reps
RPE 7.5
3
Concentration Curl
4
12 reps
RPE 7.5
4
Bicep Curl (Dumbbell)
4
12 reps
RPE 7.5
5
Floor Press (Dumbbell)
4
15 reps
RPE 7.5
6
Push Up
3
20 reps
RPE 8
7
Dumbbell Bench Pullover
4
8 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pec Fly (Dumbbell)
4
15 reps
RPE 7.5
2
Lateral Raise (Dumbbell)
4
8 reps
RPE 7.5
3
Concentration Curl
4
12 reps
RPE 7.5
4
Bicep Curl (Dumbbell)
4
12 reps
RPE 7.5
5
Floor Press (Dumbbell)
4
15 reps
RPE 7.5
6
Push Up
3
20 reps
RPE 8
7
Dumbbell Bench Pullover
4
8 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pec Fly (Dumbbell)
4
15 reps
RPE 7.5
2
Lateral Raise (Dumbbell)
4
8 reps
RPE 7.5
3
Concentration Curl
4
12 reps
RPE 7.5
4
Bicep Curl (Dumbbell)
4
12 reps
RPE 7.5
5
Floor Press (Dumbbell)
4
15 reps
RPE 7.5
6
Push Up
3
20 reps
RPE 8
7
Dumbbell Bench Pullover
4
8 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pec Fly (Dumbbell)
4
15 reps
RPE 7.5
2
Lateral Raise (Dumbbell)
4
8 reps
RPE 7.5
3
Concentration Curl
4
12 reps
RPE 7.5
4
Bicep Curl (Dumbbell)
4
12 reps
RPE 7.5
5
Floor Press (Dumbbell)
4
15 reps
RPE 7.5
6
Push Up
3
20 reps
RPE 8
7
Dumbbell Bench Pullover
4
8 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pec Fly (Dumbbell)
4
15 reps
RPE 7.5
2
Lateral Raise (Dumbbell)
4
8 reps
RPE 7.5
3
Concentration Curl
4
12 reps
RPE 7.5
4
Bicep Curl (Dumbbell)
4
12 reps
RPE 7.5
5
Floor Press (Dumbbell)
4
15 reps
RPE 7.5
6
Push Up
3
20 reps
RPE 8
7
Dumbbell Bench Pullover
4
8 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pec Fly (Dumbbell)
4
15 reps
RPE 7.5
2
Lateral Raise (Dumbbell)
4
8 reps
RPE 7.5
3
Concentration Curl
4
12 reps
RPE 7.5
4
Bicep Curl (Dumbbell)
4
12 reps
RPE 7.5
5
Floor Press (Dumbbell)
4
15 reps
RPE 7.5
6
Push Up
3
20 reps
RPE 8
7
Dumbbell Bench Pullover
4
8 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pec Fly (Dumbbell)
4
15 reps
RPE 7.5
2
Lateral Raise (Dumbbell)
4
8 reps
RPE 7.5
3
Concentration Curl
4
12 reps
RPE 7.5
4
Bicep Curl (Dumbbell)
4
12 reps
RPE 7.5
5
Floor Press (Dumbbell)
4
15 reps
RPE 7.5
6
Push Up
3
20 reps
RPE 8
7
Dumbbell Bench Pullover
4
8 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pec Fly (Dumbbell)
4
15 reps
RPE 7.5
2
Lateral Raise (Dumbbell)
4
8 reps
RPE 7.5
3
Concentration Curl
4
12 reps
RPE 7.5
4
Bicep Curl (Dumbbell)
4
12 reps
RPE 7.5
5
Floor Press (Dumbbell)
4
15 reps
RPE 7.5
6
Push Up
3
20 reps
RPE 8
7
Dumbbell Bench Pullover
4
8 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Arnold Press
3
8 reps
RPE 7.5
2
Dumbbell Row
3
8 reps
RPE 8
3
Overhead Extension (Dumbbell)
3
8 reps
RPE 8
4
Dips Between Chairs
3
12 reps
RPE 8
5
Superman
4
15 reps
RPE 8
6
Pike Push Up
3
10 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Arnold Press
3
8 reps
RPE 7.5
2
Dumbbell Row
3
8 reps
RPE 8
3
Overhead Extension (Dumbbell)
3
8 reps
RPE 8
4
Dips Between Chairs
3
12 reps
RPE 8
5
Superman
4
15 reps
RPE 8
6
Pike Push Up
3
10 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Arnold Press
3
8 reps
RPE 7.5
2
Dumbbell Row
3
8 reps
RPE 8
3
Overhead Extension (Dumbbell)
3
8 reps
RPE 8
4
Dips Between Chairs
3
12 reps
RPE 8
5
Superman
4
15 reps
RPE 8
6
Pike Push Up
3
10 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Arnold Press
3
8 reps
RPE 7.5
2
Dumbbell Row
3
8 reps
RPE 8
3
Overhead Extension (Dumbbell)
3
8 reps
RPE 8
4
Dips Between Chairs
3
12 reps
RPE 8
5
Superman
4
15 reps
RPE 8
6
Pike Push Up
3
10 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Arnold Press
3
8 reps
RPE 7.5
2
Dumbbell Row
3
8 reps
RPE 8
3
Overhead Extension (Dumbbell)
3
8 reps
RPE 8
4
Dips Between Chairs
3
12 reps
RPE 8
5
Superman
4
15 reps
RPE 8
6
Pike Push Up
3
10 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Arnold Press
3
8 reps
RPE 7.5
2
Dumbbell Row
3
8 reps
RPE 8
3
Overhead Extension (Dumbbell)
3
8 reps
RPE 8
4
Dips Between Chairs
3
12 reps
RPE 8
5
Superman
4
15 reps
RPE 8
6
Pike Push Up
3
10 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Arnold Press
3
8 reps
RPE 7.5
2
Dumbbell Row
3
8 reps
RPE 8
3
Overhead Extension (Dumbbell)
3
8 reps
RPE 8
4
Dips Between Chairs
3
12 reps
RPE 8
5
Superman
4
15 reps
RPE 8
6
Pike Push Up
3
10 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Arnold Press
3
8 reps
RPE 7.5
2
Dumbbell Row
3
8 reps
RPE 8
3
Overhead Extension (Dumbbell)
3
8 reps
RPE 8
4
Dips Between Chairs
3
12 reps
RPE 8
5
Superman
4
15 reps
RPE 8
6
Pike Push Up
3
10 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Arnold Press
3
8 reps
RPE 7.5
2
Dumbbell Row
3
8 reps
RPE 8
3
Overhead Extension (Dumbbell)
3
8 reps
RPE 8
4
Dips Between Chairs
3
12 reps
RPE 8
5
Superman
4
15 reps
RPE 8
6
Pike Push Up
3
10 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Arnold Press
3
8 reps
RPE 7.5
2
Dumbbell Row
3
8 reps
RPE 8
3
Overhead Extension (Dumbbell)
3
8 reps
RPE 8
4
Dips Between Chairs
3
12 reps
RPE 8
5
Superman
4
15 reps
RPE 8
6
Pike Push Up
3
10 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Arnold Press
3
8 reps
RPE 7.5
2
Dumbbell Row
3
8 reps
RPE 8
3
Overhead Extension (Dumbbell)
3
8 reps
RPE 8
4
Dips Between Chairs
3
12 reps
RPE 8
5
Superman
4
15 reps
RPE 8
6
Pike Push Up
3
10 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Arnold Press
3
8 reps
RPE 7.5
2
Dumbbell Row
3
8 reps
RPE 8
3
Overhead Extension (Dumbbell)
3
8 reps
RPE 8
4
Dips Between Chairs
3
12 reps
RPE 8
5
Superman
4
15 reps
RPE 8
6
Pike Push Up
3
10 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Arnold Press
3
8 reps
RPE 7.5
2
Dumbbell Row
3
8 reps
RPE 8
3
Overhead Extension (Dumbbell)
3
8 reps
RPE 8
4
Dips Between Chairs
3
12 reps
RPE 8
5
Superman
4
15 reps
RPE 8
6
Pike Push Up
3
10 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Arnold Press
3
8 reps
RPE 7.5
2
Dumbbell Row
3
8 reps
RPE 8
3
Overhead Extension (Dumbbell)
3
8 reps
RPE 8
4
Dips Between Chairs
3
12 reps
RPE 8
5
Superman
4
15 reps
RPE 8
6
Pike Push Up
3
10 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Arnold Press
3
8 reps
RPE 7.5
2
Dumbbell Row
3
8 reps
RPE 8
3
Overhead Extension (Dumbbell)
3
8 reps
RPE 8
4
Dips Between Chairs
3
12 reps
RPE 8
5
Superman
4
15 reps
RPE 8
6
Pike Push Up
3
10 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Arnold Press
3
8 reps
RPE 7.5
2
Dumbbell Row
3
8 reps
RPE 8
3
Overhead Extension (Dumbbell)
3
8 reps
RPE 8
4
Dips Between Chairs
3
12 reps
RPE 8
5
Superman
4
15 reps
RPE 8
6
Pike Push Up
3
10 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Arnold Press
3
8 reps
RPE 7.5
2
Dumbbell Row
3
8 reps
RPE 8
3
Overhead Extension (Dumbbell)
3
8 reps
RPE 8
4
Dips Between Chairs
3
12 reps
RPE 8
5
Superman
4
15 reps
RPE 8
6
Pike Push Up
3
10 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Arnold Press
3
8 reps
RPE 7.5
2
Dumbbell Row
3
8 reps
RPE 8
3
Overhead Extension (Dumbbell)
3
8 reps
RPE 8
4
Dips Between Chairs
3
12 reps
RPE 8
5
Superman
4
15 reps
RPE 8
6
Pike Push Up
3
10 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Bodyweight)
3
23 reps
RPE 8
2
Side Plank
3
12 reps
RPE 8
3
Russian Twist
3
15 reps
RPE 8
4
Lying Leg Raise
3
12 reps
RPE 8
5
Side Bend (Dumbbell)
3
10 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Bodyweight)
3
23 reps
RPE 8
2
Side Plank
3
12 reps
RPE 8
3
Russian Twist
3
15 reps
RPE 8
4
Lying Leg Raise
3
12 reps
RPE 8
5
Side Bend (Dumbbell)
3
10 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Bodyweight)
3
23 reps
RPE 8
2
Side Plank
3
12 reps
RPE 8
3
Russian Twist
3
15 reps
RPE 8
4
Lying Leg Raise
3
12 reps
RPE 8
5
Side Bend (Dumbbell)
3
10 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Bodyweight)
3
23 reps
RPE 8
2
Side Plank
3
12 reps
RPE 8
3
Russian Twist
3
15 reps
RPE 8
4
Lying Leg Raise
3
12 reps
RPE 8
5
Side Bend (Dumbbell)
3
10 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Bodyweight)
3
23 reps
RPE 8
2
Side Plank
3
12 reps
RPE 8
3
Russian Twist
3
15 reps
RPE 8
4
Lying Leg Raise
3
12 reps
RPE 8
5
Side Bend (Dumbbell)
3
10 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Bodyweight)
3
23 reps
RPE 8
2
Side Plank
3
12 reps
RPE 8
3
Russian Twist
3
15 reps
RPE 8
4
Lying Leg Raise
3
12 reps
RPE 8
5
Side Bend (Dumbbell)
3
10 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Bodyweight)
3
23 reps
RPE 8
2
Side Plank
3
12 reps
RPE 8
3
Russian Twist
3
15 reps
RPE 8
4
Lying Leg Raise
3
12 reps
RPE 8
5
Side Bend (Dumbbell)
3
10 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Bodyweight)
3
23 reps
RPE 8
2
Side Plank
3
12 reps
RPE 8
3
Russian Twist
3
15 reps
RPE 8
4
Lying Leg Raise
3
12 reps
RPE 8
5
Side Bend (Dumbbell)
3
10 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Bodyweight)
3
23 reps
RPE 8
2
Side Plank
3
12 reps
RPE 8
3
Russian Twist
3
15 reps
RPE 8
4
Lying Leg Raise
3
12 reps
RPE 8
5
Side Bend (Dumbbell)
3
10 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Bodyweight)
3
23 reps
RPE 8
2
Side Plank
3
12 reps
RPE 8
3
Russian Twist
3
15 reps
RPE 8
4
Lying Leg Raise
3
12 reps
RPE 8
5
Side Bend (Dumbbell)
3
10 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Bodyweight)
3
23 reps
RPE 8
2
Side Plank
3
12 reps
RPE 8
3
Russian Twist
3
15 reps
RPE 8
4
Lying Leg Raise
3
12 reps
RPE 8
5
Side Bend (Dumbbell)
3
10 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Bodyweight)
3
23 reps
RPE 8
2
Side Plank
3
12 reps
RPE 8
3
Russian Twist
3
15 reps
RPE 8
4
Lying Leg Raise
3
12 reps
RPE 8
5
Side Bend (Dumbbell)
3
10 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Bodyweight)
3
23 reps
RPE 8
2
Side Plank
3
12 reps
RPE 8
3
Russian Twist
3
15 reps
RPE 8
4
Lying Leg Raise
3
12 reps
RPE 8
5
Side Bend (Dumbbell)
3
10 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Bodyweight)
3
23 reps
RPE 8
2
Side Plank
3
12 reps
RPE 8
3
Russian Twist
3
15 reps
RPE 8
4
Lying Leg Raise
3
12 reps
RPE 8
5
Side Bend (Dumbbell)
3
10 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Bodyweight)
3
23 reps
RPE 8
2
Side Plank
3
12 reps
RPE 8
3
Russian Twist
3
15 reps
RPE 8
4
Lying Leg Raise
3
12 reps
RPE 8
5
Side Bend (Dumbbell)
3
10 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Bodyweight)
3
23 reps
RPE 8
2
Side Plank
3
12 reps
RPE 8
3
Russian Twist
3
15 reps
RPE 8
4
Lying Leg Raise
3
12 reps
RPE 8
5
Side Bend (Dumbbell)
3
10 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Bodyweight)
3
23 reps
RPE 8
2
Side Plank
3
12 reps
RPE 8
3
Russian Twist
3
15 reps
RPE 8
4
Lying Leg Raise
3
12 reps
RPE 8
5
Side Bend (Dumbbell)
3
10 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Bodyweight)
3
23 reps
RPE 8
2
Side Plank
3
12 reps
RPE 8
3
Russian Twist
3
15 reps
RPE 8
4
Lying Leg Raise
3
12 reps
RPE 8
5
Side Bend (Dumbbell)
3
10 reps
RPE 8
Week 1
1 / 18 Weeks
Day 1
1
Pec Fly (Dumbbell)
4 Sets
15 Reps
@7.5
2
Lateral Raise (Dumbbell)
4 Sets
8 Reps
@7.5
3
Concentration Curl
4 Sets
12 Reps
@7.5
4
Bicep Curl (Dumbbell)
4 Sets
12 Reps
@7.5
5
Floor Press (Dumbbell)
4 Sets
15 Reps
@7.5
6
Push Up
3 Sets
20 Reps
@8
7
Dumbbell Bench Pullover
4 Sets
8 Reps
@7
Day 2
1
Arnold Press
3 Sets
8 Reps
@7.5
2
Dumbbell Row
3 Sets
8 Reps
@8
3
Overhead Extension (Dumbbell)
3 Sets
8 Reps
@8
4
Dips Between Chairs
3 Sets
12 Reps
@8
5
Superman
4 Sets
15 Reps
@8
6
Pike Push Up
3 Sets
10 Reps
@8
Day 3
1
Abs Crunch (Bodyweight)
3 Sets
23 Reps
@8
2
Side Plank
3 Sets
12 Reps
@8
3
Russian Twist
3 Sets
15 Reps
@8
4
Lying Leg Raise
3 Sets
12 Reps
@8
5
Side Bend (Dumbbell)
3 Sets
10 Reps
@8
Day 4
1
Pec Fly (Dumbbell)
4 Sets
15 Reps
@7.5
2
Lateral Raise (Dumbbell)
4 Sets
8 Reps
@7.5
3
Concentration Curl
4 Sets
12 Reps
@7.5
4
Bicep Curl (Dumbbell)
4 Sets
12 Reps
@7.5
5
Floor Press (Dumbbell)
4 Sets
15 Reps
@7.5
6
Push Up
3 Sets
20 Reps
@8
7
Dumbbell Bench Pullover
4 Sets
8 Reps
@7
Day 5
1
Arnold Press
3 Sets
8 Reps
@7.5
2
Dumbbell Row
3 Sets
8 Reps
@8
3
Overhead Extension (Dumbbell)
3 Sets
8 Reps
@8
4
Dips Between Chairs
3 Sets
12 Reps
@8
5
Superman
4 Sets
15 Reps
@8
6
Pike Push Up
3 Sets
10 Reps
@8
Day 6
1
Abs Crunch (Bodyweight)
3 Sets
23 Reps
@8
2
Side Plank
3 Sets
12 Reps
@8
3
Russian Twist
3 Sets
15 Reps
@8
4
Lying Leg Raise
3 Sets
12 Reps
@8
5
Side Bend (Dumbbell)
3 Sets
10 Reps
@8