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BoostcampPNG

Full body Exercise (Dumbbells)

by Bhoomika S.

Program Description

Every day exercise for full body..

Program Overview

  • Level
    Novice
  • Goal
    Bodybuilding, Bodyweight Fitness
  • Equipment
    Dumbbell Only
  • Program Length
    18 weeks
  • Time Per Workout
    50 minutes
  • Created
    May 28, 2025 09:24
  • Last Edited
    Jun 17, 2025 03:38

To Start The Program

1. Download the Boostcamp app
2. Click on the link
3. You’ll be automatically redirected to the program on the app.
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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
Bicep Curl (Dumbbell)
3
10 reps
-
2
Lateral Raise (Dumbbell)
3
10 reps
-
3
Dumbbell Bench Pullover
3
10 reps
-
4
Bench Press (Dumbbell)
3
10 reps
-
5
Bent Over Row (Dumbbell)
3
10 reps
-
6
Side Bend (Dumbbell)
3
10 reps
-
7
Deadlift (Dumbbell)
3
10 reps
-
8
Front Squat (Dumbbell)
3
10 reps
-
9
Goblet Squat
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
3
10 reps
-
2
Lateral Raise (Dumbbell)
3
10 reps
-
3
Dumbbell Bench Pullover
3
10 reps
-
4
Bench Press (Dumbbell)
3
10 reps
-
5
Bent Over Row (Dumbbell)
3
10 reps
-
6
Side Bend (Dumbbell)
3
10 reps
-
7
Deadlift (Dumbbell)
3
10 reps
-
8
Front Squat (Dumbbell)
3
10 reps
-
9
Goblet Squat
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
3
10 reps
-
2
Lateral Raise (Dumbbell)
3
10 reps
-
3
Dumbbell Bench Pullover
3
10 reps
-
4
Bench Press (Dumbbell)
3
10 reps
-
5
Bent Over Row (Dumbbell)
3
10 reps
-
6
Side Bend (Dumbbell)
3
10 reps
-
7
Deadlift (Dumbbell)
3
10 reps
-
8
Front Squat (Dumbbell)
3
10 reps
-
9
Goblet Squat
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
3
10 reps
-
2
Lateral Raise (Dumbbell)
3
10 reps
-
3
Dumbbell Bench Pullover
3
10 reps
-
4
Bench Press (Dumbbell)
3
10 reps
-
5
Bent Over Row (Dumbbell)
3
10 reps
-
6
Side Bend (Dumbbell)
3
10 reps
-
7
Deadlift (Dumbbell)
3
10 reps
-
8
Front Squat (Dumbbell)
3
10 reps
-
9
Goblet Squat
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
3
10 reps
-
2
Lateral Raise (Dumbbell)
3
10 reps
-
3
Dumbbell Bench Pullover
3
10 reps
-
4
Bench Press (Dumbbell)
3
10 reps
-
5
Bent Over Row (Dumbbell)
3
10 reps
-
6
Side Bend (Dumbbell)
3
10 reps
-
7
Deadlift (Dumbbell)
3
10 reps
-
8
Front Squat (Dumbbell)
3
10 reps
-
9
Goblet Squat
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
3
10 reps
-
2
Lateral Raise (Dumbbell)
3
10 reps
-
3
Dumbbell Bench Pullover
3
10 reps
-
4
Bench Press (Dumbbell)
3
10 reps
-
5
Bent Over Row (Dumbbell)
3
10 reps
-
6
Side Bend (Dumbbell)
3
10 reps
-
7
Deadlift (Dumbbell)
3
10 reps
-
8
Front Squat (Dumbbell)
3
10 reps
-
9
Goblet Squat
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
3
10 reps
-
2
Lateral Raise (Dumbbell)
3
10 reps
-
3
Dumbbell Bench Pullover
3
10 reps
-
4
Bench Press (Dumbbell)
3
10 reps
-
5
Bent Over Row (Dumbbell)
3
10 reps
-
6
Side Bend (Dumbbell)
3
10 reps
-
7
Deadlift (Dumbbell)
3
10 reps
-
8
Front Squat (Dumbbell)
3
10 reps
-
9
Goblet Squat
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
3
10 reps
-
2
Lateral Raise (Dumbbell)
3
10 reps
-
3
Dumbbell Bench Pullover
3
10 reps
-
4
Bench Press (Dumbbell)
3
10 reps
-
5
Bent Over Row (Dumbbell)
3
10 reps
-
6
Side Bend (Dumbbell)
3
10 reps
-
7
Deadlift (Dumbbell)
3
10 reps
-
8
Front Squat (Dumbbell)
3
10 reps
-
9
Goblet Squat
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
3
10 reps
-
2
Lateral Raise (Dumbbell)
3
10 reps
-
3
Dumbbell Bench Pullover
3
10 reps
-
4
Bench Press (Dumbbell)
3
10 reps
-
5
Bent Over Row (Dumbbell)
3
10 reps
-
6
Side Bend (Dumbbell)
3
10 reps
-
7
Deadlift (Dumbbell)
3
10 reps
-
8
Front Squat (Dumbbell)
3
10 reps
-
9
Goblet Squat
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
3
10 reps
-
2
Lateral Raise (Dumbbell)
3
10 reps
-
3
Dumbbell Bench Pullover
3
10 reps
-
4
Bench Press (Dumbbell)
3
10 reps
-
5
Bent Over Row (Dumbbell)
3
10 reps
-
6
Side Bend (Dumbbell)
3
10 reps
-
7
Deadlift (Dumbbell)
3
10 reps
-
8
Front Squat (Dumbbell)
3
10 reps
-
9
Goblet Squat
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
3
10 reps
-
2
Lateral Raise (Dumbbell)
3
10 reps
-
3
Dumbbell Bench Pullover
3
10 reps
-
4
Bench Press (Dumbbell)
3
10 reps
-
5
Bent Over Row (Dumbbell)
3
10 reps
-
6
Side Bend (Dumbbell)
3
10 reps
-
7
Deadlift (Dumbbell)
3
10 reps
-
8
Front Squat (Dumbbell)
3
10 reps
-
9
Goblet Squat
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
3
10 reps
-
2
Lateral Raise (Dumbbell)
3
10 reps
-
3
Dumbbell Bench Pullover
3
10 reps
-
4
Bench Press (Dumbbell)
3
10 reps
-
5
Bent Over Row (Dumbbell)
3
10 reps
-
6
Side Bend (Dumbbell)
3
10 reps
-
7
Deadlift (Dumbbell)
3
10 reps
-
8
Front Squat (Dumbbell)
3
10 reps
-
9
Goblet Squat
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
3
10 reps
-
2
Lateral Raise (Dumbbell)
3
10 reps
-
3
Dumbbell Bench Pullover
3
10 reps
-
4
Bench Press (Dumbbell)
3
10 reps
-
5
Bent Over Row (Dumbbell)
3
10 reps
-
6
Side Bend (Dumbbell)
3
10 reps
-
7
Deadlift (Dumbbell)
3
10 reps
-
8
Front Squat (Dumbbell)
3
10 reps
-
9
Goblet Squat
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
3
10 reps
-
2
Lateral Raise (Dumbbell)
3
10 reps
-
3
Dumbbell Bench Pullover
3
10 reps
-
4
Bench Press (Dumbbell)
3
10 reps
-
5
Bent Over Row (Dumbbell)
3
10 reps
-
6
Side Bend (Dumbbell)
3
10 reps
-
7
Deadlift (Dumbbell)
3
10 reps
-
8
Front Squat (Dumbbell)
3
10 reps
-
9
Goblet Squat
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
3
10 reps
-
2
Lateral Raise (Dumbbell)
3
10 reps
-
3
Dumbbell Bench Pullover
3
10 reps
-
4
Bench Press (Dumbbell)
3
10 reps
-
5
Bent Over Row (Dumbbell)
3
10 reps
-
6
Side Bend (Dumbbell)
3
10 reps
-
7
Deadlift (Dumbbell)
3
10 reps
-
8
Front Squat (Dumbbell)
3
10 reps
-
9
Goblet Squat
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
3
10 reps
-
2
Lateral Raise (Dumbbell)
3
10 reps
-
3
Dumbbell Bench Pullover
3
10 reps
-
4
Bench Press (Dumbbell)
3
10 reps
-
5
Bent Over Row (Dumbbell)
3
10 reps
-
6
Side Bend (Dumbbell)
3
10 reps
-
7
Deadlift (Dumbbell)
3
10 reps
-
8
Front Squat (Dumbbell)
3
10 reps
-
9
Goblet Squat
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
3
10 reps
-
2
Lateral Raise (Dumbbell)
3
10 reps
-
3
Dumbbell Bench Pullover
3
10 reps
-
4
Bench Press (Dumbbell)
3
10 reps
-
5
Bent Over Row (Dumbbell)
3
10 reps
-
6
Side Bend (Dumbbell)
3
10 reps
-
7
Deadlift (Dumbbell)
3
10 reps
-
8
Front Squat (Dumbbell)
3
10 reps
-
9
Goblet Squat
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
3
10 reps
-
2
Lateral Raise (Dumbbell)
3
10 reps
-
3
Dumbbell Bench Pullover
3
10 reps
-
4
Bench Press (Dumbbell)
3
10 reps
-
5
Bent Over Row (Dumbbell)
3
10 reps
-
6
Side Bend (Dumbbell)
3
10 reps
-
7
Deadlift (Dumbbell)
3
10 reps
-
8
Front Squat (Dumbbell)
3
10 reps
-
9
Goblet Squat
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
3
10 reps
-
2
Lateral Raise (Dumbbell)
3
10 reps
-
3
Dumbbell Bench Pullover
3
10 reps
-
4
Bench Press (Dumbbell)
3
10 reps
-
5
Bent Over Row (Dumbbell)
3
10 reps
-
6
Side Bend (Dumbbell)
3
10 reps
-
7
Deadlift (Dumbbell)
3
10 reps
-
8
Front Squat (Dumbbell)
3
10 reps
-
9
Goblet Squat
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
3
10 reps
-
2
Lateral Raise (Dumbbell)
3
10 reps
-
3
Dumbbell Bench Pullover
3
10 reps
-
4
Bench Press (Dumbbell)
3
10 reps
-
5
Bent Over Row (Dumbbell)
3
10 reps
-
6
Side Bend (Dumbbell)
3
10 reps
-
7
Deadlift (Dumbbell)
3
10 reps
-
8
Front Squat (Dumbbell)
3
10 reps
-
9
Goblet Squat
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
3
10 reps
-
2
Lateral Raise (Dumbbell)
3
10 reps
-
3
Dumbbell Bench Pullover
3
10 reps
-
4
Bench Press (Dumbbell)
3
10 reps
-
5
Bent Over Row (Dumbbell)
3
10 reps
-
6
Side Bend (Dumbbell)
3
10 reps
-
7
Deadlift (Dumbbell)
3
10 reps
-
8
Front Squat (Dumbbell)
3
10 reps
-
9
Goblet Squat
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
3
10 reps
-
2
Lateral Raise (Dumbbell)
3
10 reps
-
3
Dumbbell Bench Pullover
3
10 reps
-
4
Bench Press (Dumbbell)
3
10 reps
-
5
Bent Over Row (Dumbbell)
3
10 reps
-
6
Side Bend (Dumbbell)
3
10 reps
-
7
Deadlift (Dumbbell)
3
10 reps
-
8
Front Squat (Dumbbell)
3
10 reps
-
9
Goblet Squat
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
3
10 reps
-
2
Lateral Raise (Dumbbell)
3
10 reps
-
3
Dumbbell Bench Pullover
3
10 reps
-
4
Bench Press (Dumbbell)
3
10 reps
-
5
Bent Over Row (Dumbbell)
3
10 reps
-
6
Side Bend (Dumbbell)
3
10 reps
-
7
Deadlift (Dumbbell)
3
10 reps
-
8
Front Squat (Dumbbell)
3
10 reps
-
9
Goblet Squat
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
3
10 reps
-
2
Lateral Raise (Dumbbell)
3
10 reps
-
3
Dumbbell Bench Pullover
3
10 reps
-
4
Bench Press (Dumbbell)
3
10 reps
-
5
Bent Over Row (Dumbbell)
3
10 reps
-
6
Side Bend (Dumbbell)
3
10 reps
-
7
Deadlift (Dumbbell)
3
10 reps
-
8
Front Squat (Dumbbell)
3
10 reps
-
9
Goblet Squat
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
3
10 reps
-
2
Lateral Raise (Dumbbell)
3
10 reps
-
3
Dumbbell Bench Pullover
3
10 reps
-
4
Bench Press (Dumbbell)
3
10 reps
-
5
Bent Over Row (Dumbbell)
3
10 reps
-
6
Side Bend (Dumbbell)
3
10 reps
-
7
Deadlift (Dumbbell)
3
10 reps
-
8
Front Squat (Dumbbell)
3
10 reps
-
9
Goblet Squat
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
3
10 reps
-
2
Lateral Raise (Dumbbell)
3
10 reps
-
3
Dumbbell Bench Pullover
3
10 reps
-
4
Bench Press (Dumbbell)
3
10 reps
-
5
Bent Over Row (Dumbbell)
3
10 reps
-
6
Side Bend (Dumbbell)
3
10 reps
-
7
Deadlift (Dumbbell)
3
10 reps
-
8
Front Squat (Dumbbell)
3
10 reps
-
9
Goblet Squat
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
3
10 reps
-
2
Lateral Raise (Dumbbell)
3
10 reps
-
3
Dumbbell Bench Pullover
3
10 reps
-
4
Bench Press (Dumbbell)
3
10 reps
-
5
Bent Over Row (Dumbbell)
3
10 reps
-
6
Side Bend (Dumbbell)
3
10 reps
-
7
Deadlift (Dumbbell)
3
10 reps
-
8
Front Squat (Dumbbell)
3
10 reps
-
9
Goblet Squat
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
3
10 reps
-
2
Lateral Raise (Dumbbell)
3
10 reps
-
3
Dumbbell Bench Pullover
3
10 reps
-
4
Bench Press (Dumbbell)
3
10 reps
-
5
Bent Over Row (Dumbbell)
3
10 reps
-
6
Side Bend (Dumbbell)
3
10 reps
-
7
Deadlift (Dumbbell)
3
10 reps
-
8
Front Squat (Dumbbell)
3
10 reps
-
9
Goblet Squat
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
3
10 reps
-
2
Lateral Raise (Dumbbell)
3
10 reps
-
3
Dumbbell Bench Pullover
3
10 reps
-
4
Bench Press (Dumbbell)
3
10 reps
-
5
Bent Over Row (Dumbbell)
3
10 reps
-
6
Side Bend (Dumbbell)
3
10 reps
-
7
Deadlift (Dumbbell)
3
10 reps
-
8
Front Squat (Dumbbell)
3
10 reps
-
9
Goblet Squat
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
3
10 reps
-
2
Lateral Raise (Dumbbell)
3
10 reps
-
3
Dumbbell Bench Pullover
3
10 reps
-
4
Bench Press (Dumbbell)
3
10 reps
-
5
Bent Over Row (Dumbbell)
3
10 reps
-
6
Side Bend (Dumbbell)
3
10 reps
-
7
Deadlift (Dumbbell)
3
10 reps
-
8
Front Squat (Dumbbell)
3
10 reps
-
9
Goblet Squat
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
3
10 reps
-
2
Lateral Raise (Dumbbell)
3
10 reps
-
3
Dumbbell Bench Pullover
3
10 reps
-
4
Bench Press (Dumbbell)
3
10 reps
-
5
Bent Over Row (Dumbbell)
3
10 reps
-
6
Side Bend (Dumbbell)
3
10 reps
-
7
Deadlift (Dumbbell)
3
10 reps
-
8
Front Squat (Dumbbell)
3
10 reps
-
9
Goblet Squat
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
3
10 reps
-
2
Lateral Raise (Dumbbell)
3
10 reps
-
3
Dumbbell Bench Pullover
3
10 reps
-
4
Bench Press (Dumbbell)
3
10 reps
-
5
Bent Over Row (Dumbbell)
3
10 reps
-
6
Side Bend (Dumbbell)
3
10 reps
-
7
Deadlift (Dumbbell)
3
10 reps
-
8
Front Squat (Dumbbell)
3
10 reps
-
9
Goblet Squat
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
3
10 reps
-
2
Lateral Raise (Dumbbell)
3
10 reps
-
3
Dumbbell Bench Pullover
3
10 reps
-
4
Bench Press (Dumbbell)
3
10 reps
-
5
Bent Over Row (Dumbbell)
3
10 reps
-
6
Side Bend (Dumbbell)
3
10 reps
-
7
Deadlift (Dumbbell)
3
10 reps
-
8
Front Squat (Dumbbell)
3
10 reps
-
9
Goblet Squat
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
3
10 reps
-
2
Lateral Raise (Dumbbell)
3
10 reps
-
3
Dumbbell Bench Pullover
3
10 reps
-
4
Bench Press (Dumbbell)
3
10 reps
-
5
Bent Over Row (Dumbbell)
3
10 reps
-
6
Side Bend (Dumbbell)
3
10 reps
-
7
Deadlift (Dumbbell)
3
10 reps
-
8
Front Squat (Dumbbell)
3
10 reps
-
9
Goblet Squat
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
3
10 reps
-
2
Lateral Raise (Dumbbell)
3
10 reps
-
3
Dumbbell Bench Pullover
3
10 reps
-
4
Bench Press (Dumbbell)
3
10 reps
-
5
Bent Over Row (Dumbbell)
3
10 reps
-
6
Side Bend (Dumbbell)
3
10 reps
-
7
Deadlift (Dumbbell)
3
10 reps
-
8
Front Squat (Dumbbell)
3
10 reps
-
9
Goblet Squat
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
3
10 reps
-
2
Lateral Raise (Dumbbell)
3
10 reps
-
3
Dumbbell Bench Pullover
3
10 reps
-
4
Bench Press (Dumbbell)
3
10 reps
-
5
Bent Over Row (Dumbbell)
3
10 reps
-
6
Side Bend (Dumbbell)
3
10 reps
-
7
Deadlift (Dumbbell)
3
10 reps
-
8
Front Squat (Dumbbell)
3
10 reps
-
9
Goblet Squat
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
3
10 reps
-
2
Lateral Raise (Dumbbell)
3
10 reps
-
3
Dumbbell Bench Pullover
3
10 reps
-
4
Bench Press (Dumbbell)
3
10 reps
-
5
Bent Over Row (Dumbbell)
3
10 reps
-
6
Side Bend (Dumbbell)
3
10 reps
-
7
Deadlift (Dumbbell)
3
10 reps
-
8
Front Squat (Dumbbell)
3
10 reps
-
9
Goblet Squat
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
3
10 reps
-
2
Lateral Raise (Dumbbell)
3
10 reps
-
3
Dumbbell Bench Pullover
3
10 reps
-
4
Bench Press (Dumbbell)
3
10 reps
-
5
Bent Over Row (Dumbbell)
3
10 reps
-
6
Side Bend (Dumbbell)
3
10 reps
-
7
Deadlift (Dumbbell)
3
10 reps
-
8
Front Squat (Dumbbell)
3
10 reps
-
9
Goblet Squat
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
3
10 reps
-
2
Lateral Raise (Dumbbell)
3
10 reps
-
3
Dumbbell Bench Pullover
3
10 reps
-
4
Bench Press (Dumbbell)
3
10 reps
-
5
Bent Over Row (Dumbbell)
3
10 reps
-
6
Side Bend (Dumbbell)
3
10 reps
-
7
Deadlift (Dumbbell)
3
10 reps
-
8
Front Squat (Dumbbell)
3
10 reps
-
9
Goblet Squat
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
3
10 reps
-
2
Lateral Raise (Dumbbell)
3
10 reps
-
3
Dumbbell Bench Pullover
3
10 reps
-
4
Bench Press (Dumbbell)
3
10 reps
-
5
Bent Over Row (Dumbbell)
3
10 reps
-
6
Side Bend (Dumbbell)
3
10 reps
-
7
Deadlift (Dumbbell)
3
10 reps
-
8
Front Squat (Dumbbell)
3
10 reps
-
9
Goblet Squat
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
3
10 reps
-
2
Lateral Raise (Dumbbell)
3
10 reps
-
3
Dumbbell Bench Pullover
3
10 reps
-
4
Bench Press (Dumbbell)
3
10 reps
-
5
Bent Over Row (Dumbbell)
3
10 reps
-
6
Side Bend (Dumbbell)
3
10 reps
-
7
Deadlift (Dumbbell)
3
10 reps
-
8
Front Squat (Dumbbell)
3
10 reps
-
9
Goblet Squat
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
3
10 reps
-
2
Lateral Raise (Dumbbell)
3
10 reps
-
3
Dumbbell Bench Pullover
3
10 reps
-
4
Bench Press (Dumbbell)
3
10 reps
-
5
Bent Over Row (Dumbbell)
3
10 reps
-
6
Side Bend (Dumbbell)
3
10 reps
-
7
Deadlift (Dumbbell)
3
10 reps
-
8
Front Squat (Dumbbell)
3
10 reps
-
9
Goblet Squat
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
3
10 reps
-
2
Lateral Raise (Dumbbell)
3
10 reps
-
3
Dumbbell Bench Pullover
3
10 reps
-
4
Bench Press (Dumbbell)
3
10 reps
-
5
Bent Over Row (Dumbbell)
3
10 reps
-
6
Side Bend (Dumbbell)
3
10 reps
-
7
Deadlift (Dumbbell)
3
10 reps
-
8
Front Squat (Dumbbell)
3
10 reps
-
9
Goblet Squat
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
3
10 reps
-
2
Lateral Raise (Dumbbell)
3
10 reps
-
3
Dumbbell Bench Pullover
3
10 reps
-
4
Bench Press (Dumbbell)
3
10 reps
-
5
Bent Over Row (Dumbbell)
3
10 reps
-
6
Side Bend (Dumbbell)
3
10 reps
-
7
Deadlift (Dumbbell)
3
10 reps
-
8
Front Squat (Dumbbell)
3
10 reps
-
9
Goblet Squat
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
3
10 reps
-
2
Lateral Raise (Dumbbell)
3
10 reps
-
3
Dumbbell Bench Pullover
3
10 reps
-
4
Bench Press (Dumbbell)
3
10 reps
-
5
Bent Over Row (Dumbbell)
3
10 reps
-
6
Side Bend (Dumbbell)
3
10 reps
-
7
Deadlift (Dumbbell)
3
10 reps
-
8
Front Squat (Dumbbell)
3
10 reps
-
9
Goblet Squat
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
3
10 reps
-
2
Lateral Raise (Dumbbell)
3
10 reps
-
3
Dumbbell Bench Pullover
3
10 reps
-
4
Bench Press (Dumbbell)
3
10 reps
-
5
Bent Over Row (Dumbbell)
3
10 reps
-
6
Side Bend (Dumbbell)
3
10 reps
-
7
Deadlift (Dumbbell)
3
10 reps
-
8
Front Squat (Dumbbell)
3
10 reps
-
9
Goblet Squat
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
3
10 reps
-
2
Lateral Raise (Dumbbell)
3
10 reps
-
3
Dumbbell Bench Pullover
3
10 reps
-
4
Bench Press (Dumbbell)
3
10 reps
-
5
Bent Over Row (Dumbbell)
3
10 reps
-
6
Side Bend (Dumbbell)
3
10 reps
-
7
Deadlift (Dumbbell)
3
10 reps
-
8
Front Squat (Dumbbell)
3
10 reps
-
9
Goblet Squat
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
3
10 reps
-
2
Lateral Raise (Dumbbell)
3
10 reps
-
3
Dumbbell Bench Pullover
3
10 reps
-
4
Bench Press (Dumbbell)
3
10 reps
-
5
Bent Over Row (Dumbbell)
3
10 reps
-
6
Side Bend (Dumbbell)
3
10 reps
-
7
Deadlift (Dumbbell)
3
10 reps
-
8
Front Squat (Dumbbell)
3
10 reps
-
9
Goblet Squat
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
3
10 reps
-
2
Lateral Raise (Dumbbell)
3
10 reps
-
3
Dumbbell Bench Pullover
3
10 reps
-
4
Bench Press (Dumbbell)
3
10 reps
-
5
Bent Over Row (Dumbbell)
3
10 reps
-
6
Side Bend (Dumbbell)
3
10 reps
-
7
Deadlift (Dumbbell)
3
10 reps
-
8
Front Squat (Dumbbell)
3
10 reps
-
9
Goblet Squat
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
3
10 reps
-
2
Lateral Raise (Dumbbell)
3
10 reps
-
3
Dumbbell Bench Pullover
3
10 reps
-
4
Bench Press (Dumbbell)
3
10 reps
-
5
Bent Over Row (Dumbbell)
3
10 reps
-
6
Side Bend (Dumbbell)
3
10 reps
-
7
Deadlift (Dumbbell)
3
10 reps
-
8
Front Squat (Dumbbell)
3
10 reps
-
9
Goblet Squat
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
3
10 reps
-
2
Lateral Raise (Dumbbell)
3
10 reps
-
3
Dumbbell Bench Pullover
3
10 reps
-
4
Bench Press (Dumbbell)
3
10 reps
-
5
Bent Over Row (Dumbbell)
3
10 reps
-
6
Side Bend (Dumbbell)
3
10 reps
-
7
Deadlift (Dumbbell)
3
10 reps
-
8
Front Squat (Dumbbell)
3
10 reps
-
9
Goblet Squat
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
3
10 reps
-
2
Lateral Raise (Dumbbell)
3
10 reps
-
3
Dumbbell Bench Pullover
3
10 reps
-
4
Bench Press (Dumbbell)
3
10 reps
-
5
Bent Over Row (Dumbbell)
3
10 reps
-
6
Side Bend (Dumbbell)
3
10 reps
-
7
Deadlift (Dumbbell)
3
10 reps
-
8
Front Squat (Dumbbell)
3
10 reps
-
9
Goblet Squat
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
3
10 reps
-
2
Lateral Raise (Dumbbell)
3
10 reps
-
3
Dumbbell Bench Pullover
3
10 reps
-
4
Bench Press (Dumbbell)
3
10 reps
-
5
Bent Over Row (Dumbbell)
3
10 reps
-
6
Side Bend (Dumbbell)
3
10 reps
-
7
Deadlift (Dumbbell)
3
10 reps
-
8
Front Squat (Dumbbell)
3
10 reps
-
9
Goblet Squat
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
3
10 reps
-
2
Lateral Raise (Dumbbell)
3
10 reps
-
3
Dumbbell Bench Pullover
3
10 reps
-
4
Bench Press (Dumbbell)
3
10 reps
-
5
Bent Over Row (Dumbbell)
3
10 reps
-
6
Side Bend (Dumbbell)
3
10 reps
-
7
Deadlift (Dumbbell)
3
10 reps
-
8
Front Squat (Dumbbell)
3
10 reps
-
9
Goblet Squat
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
3
10 reps
-
2
Lateral Raise (Dumbbell)
3
10 reps
-
3
Dumbbell Bench Pullover
3
10 reps
-
4
Bench Press (Dumbbell)
3
10 reps
-
5
Bent Over Row (Dumbbell)
3
10 reps
-
6
Side Bend (Dumbbell)
3
10 reps
-
7
Deadlift (Dumbbell)
3
10 reps
-
8
Front Squat (Dumbbell)
3
10 reps
-
9
Goblet Squat
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
3
10 reps
-
2
Lateral Raise (Dumbbell)
3
10 reps
-
3
Dumbbell Bench Pullover
3
10 reps
-
4
Bench Press (Dumbbell)
3
10 reps
-
5
Bent Over Row (Dumbbell)
3
10 reps
-
6
Side Bend (Dumbbell)
3
10 reps
-
7
Deadlift (Dumbbell)
3
10 reps
-
8
Front Squat (Dumbbell)
3
10 reps
-
9
Goblet Squat
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
3
10 reps
-
2
Lateral Raise (Dumbbell)
3
10 reps
-
3
Dumbbell Bench Pullover
3
10 reps
-
4
Bench Press (Dumbbell)
3
10 reps
-
5
Bent Over Row (Dumbbell)
3
10 reps
-
6
Side Bend (Dumbbell)
3
10 reps
-
7
Deadlift (Dumbbell)
3
10 reps
-
8
Front Squat (Dumbbell)
3
10 reps
-
9
Goblet Squat
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
3
10 reps
-
2
Lateral Raise (Dumbbell)
3
10 reps
-
3
Dumbbell Bench Pullover
3
10 reps
-
4
Bench Press (Dumbbell)
3
10 reps
-
5
Bent Over Row (Dumbbell)
3
10 reps
-
6
Side Bend (Dumbbell)
3
10 reps
-
7
Deadlift (Dumbbell)
3
10 reps
-
8
Front Squat (Dumbbell)
3
10 reps
-
9
Goblet Squat
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
3
10 reps
-
2
Lateral Raise (Dumbbell)
3
10 reps
-
3
Dumbbell Bench Pullover
3
10 reps
-
4
Bench Press (Dumbbell)
3
10 reps
-
5
Bent Over Row (Dumbbell)
3
10 reps
-
6
Side Bend (Dumbbell)
3
10 reps
-
7
Deadlift (Dumbbell)
3
10 reps
-
8
Front Squat (Dumbbell)
3
10 reps
-
9
Goblet Squat
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
3
10 reps
-
2
Lateral Raise (Dumbbell)
3
10 reps
-
3
Dumbbell Bench Pullover
3
10 reps
-
4
Bench Press (Dumbbell)
3
10 reps
-
5
Bent Over Row (Dumbbell)
3
10 reps
-
6
Side Bend (Dumbbell)
3
10 reps
-
7
Deadlift (Dumbbell)
3
10 reps
-
8
Front Squat (Dumbbell)
3
10 reps
-
9
Goblet Squat
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
3
10 reps
-
2
Lateral Raise (Dumbbell)
3
10 reps
-
3
Dumbbell Bench Pullover
3
10 reps
-
4
Bench Press (Dumbbell)
3
10 reps
-
5
Bent Over Row (Dumbbell)
3
10 reps
-
6
Side Bend (Dumbbell)
3
10 reps
-
7
Deadlift (Dumbbell)
3
10 reps
-
8
Front Squat (Dumbbell)
3
10 reps
-
9
Goblet Squat
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
3
10 reps
-
2
Lateral Raise (Dumbbell)
3
10 reps
-
3
Dumbbell Bench Pullover
3
10 reps
-
4
Bench Press (Dumbbell)
3
10 reps
-
5
Bent Over Row (Dumbbell)
3
10 reps
-
6
Side Bend (Dumbbell)
3
10 reps
-
7
Deadlift (Dumbbell)
3
10 reps
-
8
Front Squat (Dumbbell)
3
10 reps
-
9
Goblet Squat
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
3
10 reps
-
2
Lateral Raise (Dumbbell)
3
10 reps
-
3
Dumbbell Bench Pullover
3
10 reps
-
4
Bench Press (Dumbbell)
3
10 reps
-
5
Bent Over Row (Dumbbell)
3
10 reps
-
6
Side Bend (Dumbbell)
3
10 reps
-
7
Deadlift (Dumbbell)
3
10 reps
-
8
Front Squat (Dumbbell)
3
10 reps
-
9
Goblet Squat
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
3
10 reps
-
2
Lateral Raise (Dumbbell)
3
10 reps
-
3
Dumbbell Bench Pullover
3
10 reps
-
4
Bench Press (Dumbbell)
3
10 reps
-
5
Bent Over Row (Dumbbell)
3
10 reps
-
6
Side Bend (Dumbbell)
3
10 reps
-
7
Deadlift (Dumbbell)
3
10 reps
-
8
Front Squat (Dumbbell)
3
10 reps
-
9
Goblet Squat
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
3
10 reps
-
2
Lateral Raise (Dumbbell)
3
10 reps
-
3
Dumbbell Bench Pullover
3
10 reps
-
4
Bench Press (Dumbbell)
3
10 reps
-
5
Bent Over Row (Dumbbell)
3
10 reps
-
6
Side Bend (Dumbbell)
3
10 reps
-
7
Deadlift (Dumbbell)
3
10 reps
-
8
Front Squat (Dumbbell)
3
10 reps
-
9
Goblet Squat
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
3
10 reps
-
2
Lateral Raise (Dumbbell)
3
10 reps
-
3
Dumbbell Bench Pullover
3
10 reps
-
4
Bench Press (Dumbbell)
3
10 reps
-
5
Bent Over Row (Dumbbell)
3
10 reps
-
6
Side Bend (Dumbbell)
3
10 reps
-
7
Deadlift (Dumbbell)
3
10 reps
-
8
Front Squat (Dumbbell)
3
10 reps
-
9
Goblet Squat
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
3
10 reps
-
2
Lateral Raise (Dumbbell)
3
10 reps
-
3
Dumbbell Bench Pullover
3
10 reps
-
4
Bench Press (Dumbbell)
3
10 reps
-
5
Bent Over Row (Dumbbell)
3
10 reps
-
6
Side Bend (Dumbbell)
3
10 reps
-
7
Deadlift (Dumbbell)
3
10 reps
-
8
Front Squat (Dumbbell)
3
10 reps
-
9
Goblet Squat
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
3
10 reps
-
2
Lateral Raise (Dumbbell)
3
10 reps
-
3
Dumbbell Bench Pullover
3
10 reps
-
4
Bench Press (Dumbbell)
3
10 reps
-
5
Bent Over Row (Dumbbell)
3
10 reps
-
6
Side Bend (Dumbbell)
3
10 reps
-
7
Deadlift (Dumbbell)
3
10 reps
-
8
Front Squat (Dumbbell)
3
10 reps
-
9
Goblet Squat
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
3
10 reps
-
2
Lateral Raise (Dumbbell)
3
10 reps
-
3
Dumbbell Bench Pullover
3
10 reps
-
4
Bench Press (Dumbbell)
3
10 reps
-
5
Bent Over Row (Dumbbell)
3
10 reps
-
6
Side Bend (Dumbbell)
3
10 reps
-
7
Deadlift (Dumbbell)
3
10 reps
-
8
Front Squat (Dumbbell)
3
10 reps
-
9
Goblet Squat
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
3
10 reps
-
2
Lateral Raise (Dumbbell)
3
10 reps
-
3
Dumbbell Bench Pullover
3
10 reps
-
4
Bench Press (Dumbbell)
3
10 reps
-
5
Bent Over Row (Dumbbell)
3
10 reps
-
6
Side Bend (Dumbbell)
3
10 reps
-
7
Deadlift (Dumbbell)
3
10 reps
-
8
Front Squat (Dumbbell)
3
10 reps
-
9
Goblet Squat
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
3
10 reps
-
2
Lateral Raise (Dumbbell)
3
10 reps
-
3
Dumbbell Bench Pullover
3
10 reps
-
4
Bench Press (Dumbbell)
3
10 reps
-
5
Bent Over Row (Dumbbell)
3
10 reps
-
6
Side Bend (Dumbbell)
3
10 reps
-
7
Deadlift (Dumbbell)
3
10 reps
-
8
Front Squat (Dumbbell)
3
10 reps
-
9
Goblet Squat
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
3
10 reps
-
2
Lateral Raise (Dumbbell)
3
10 reps
-
3
Dumbbell Bench Pullover
3
10 reps
-
4
Bench Press (Dumbbell)
3
10 reps
-
5
Bent Over Row (Dumbbell)
3
10 reps
-
6
Side Bend (Dumbbell)
3
10 reps
-
7
Deadlift (Dumbbell)
3
10 reps
-
8
Front Squat (Dumbbell)
3
10 reps
-
9
Goblet Squat
3
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
3
10 reps
-
2
Lateral Raise (Dumbbell)
3
10 reps
-
3
Dumbbell Bench Pullover
3
10 reps
-
4
Bench Press (Dumbbell)
3
10 reps
-
5
Bent Over Row (Dumbbell)
3
10 reps
-
6
Side Bend (Dumbbell)
3
10 reps
-
7
Deadlift (Dumbbell)
3
10 reps
-
8
Front Squat (Dumbbell)
3
10 reps
-
9
Goblet Squat
3
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
3
10 reps
-
2
Lateral Raise (Dumbbell)
3
10 reps
-
3
Dumbbell Bench Pullover
3
10 reps
-
4
Bench Press (Dumbbell)
3
10 reps
-
5
Bent Over Row (Dumbbell)
3
10 reps
-
6
Side Bend (Dumbbell)
3
10 reps
-
7
Deadlift (Dumbbell)
3
10 reps
-
8
Front Squat (Dumbbell)
3
10 reps
-
9
Goblet Squat
3
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
3
10 reps
-
2
Lateral Raise (Dumbbell)
3
10 reps
-
3
Dumbbell Bench Pullover
3
10 reps
-
4
Bench Press (Dumbbell)
3
10 reps
-
5
Bent Over Row (Dumbbell)
3
10 reps
-
6
Side Bend (Dumbbell)
3
10 reps
-
7
Deadlift (Dumbbell)
3
10 reps
-
8
Front Squat (Dumbbell)
3
10 reps
-
9
Goblet Squat
3
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
3
10 reps
-
2
Lateral Raise (Dumbbell)
3
10 reps
-
3
Dumbbell Bench Pullover
3
10 reps
-
4
Bench Press (Dumbbell)
3
10 reps
-
5
Bent Over Row (Dumbbell)
3
10 reps
-
6
Side Bend (Dumbbell)
3
10 reps
-
7
Deadlift (Dumbbell)
3
10 reps
-
8
Front Squat (Dumbbell)
3
10 reps
-
9
Goblet Squat
3
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
3
10 reps
-
2
Lateral Raise (Dumbbell)
3
10 reps
-
3
Dumbbell Bench Pullover
3
10 reps
-
4
Bench Press (Dumbbell)
3
10 reps
-
5
Bent Over Row (Dumbbell)
3
10 reps
-
6
Side Bend (Dumbbell)
3
10 reps
-
7
Deadlift (Dumbbell)
3
10 reps
-
8
Front Squat (Dumbbell)
3
10 reps
-
9
Goblet Squat
3
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
3
10 reps
-
2
Lateral Raise (Dumbbell)
3
10 reps
-
3
Dumbbell Bench Pullover
3
10 reps
-
4
Bench Press (Dumbbell)
3
10 reps
-
5
Bent Over Row (Dumbbell)
3
10 reps
-
6
Side Bend (Dumbbell)
3
10 reps
-
7
Deadlift (Dumbbell)
3
10 reps
-
8
Front Squat (Dumbbell)
3
10 reps
-
9
Goblet Squat
3
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
3
10 reps
-
2
Lateral Raise (Dumbbell)
3
10 reps
-
3
Dumbbell Bench Pullover
3
10 reps
-
4
Bench Press (Dumbbell)
3
10 reps
-
5
Bent Over Row (Dumbbell)
3
10 reps
-
6
Side Bend (Dumbbell)
3
10 reps
-
7
Deadlift (Dumbbell)
3
10 reps
-
8
Front Squat (Dumbbell)
3
10 reps
-
9
Goblet Squat
3
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
3
10 reps
-
2
Lateral Raise (Dumbbell)
3
10 reps
-
3
Dumbbell Bench Pullover
3
10 reps
-
4
Bench Press (Dumbbell)
3
10 reps
-
5
Bent Over Row (Dumbbell)
3
10 reps
-
6
Side Bend (Dumbbell)
3
10 reps
-
7
Deadlift (Dumbbell)
3
10 reps
-
8
Front Squat (Dumbbell)
3
10 reps
-
9
Goblet Squat
3
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
3
10 reps
-
2
Lateral Raise (Dumbbell)
3
10 reps
-
3
Dumbbell Bench Pullover
3
10 reps
-
4
Bench Press (Dumbbell)
3
10 reps
-
5
Bent Over Row (Dumbbell)
3
10 reps
-
6
Side Bend (Dumbbell)
3
10 reps
-
7
Deadlift (Dumbbell)
3
10 reps
-
8
Front Squat (Dumbbell)
3
10 reps
-
9
Goblet Squat
3
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
3
10 reps
-
2
Lateral Raise (Dumbbell)
3
10 reps
-
3
Dumbbell Bench Pullover
3
10 reps
-
4
Bench Press (Dumbbell)
3
10 reps
-
5
Bent Over Row (Dumbbell)
3
10 reps
-
6
Side Bend (Dumbbell)
3
10 reps
-
7
Deadlift (Dumbbell)
3
10 reps
-
8
Front Squat (Dumbbell)
3
10 reps
-
9
Goblet Squat
3
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
3
10 reps
-
2
Lateral Raise (Dumbbell)
3
10 reps
-
3
Dumbbell Bench Pullover
3
10 reps
-
4
Bench Press (Dumbbell)
3
10 reps
-
5
Bent Over Row (Dumbbell)
3
10 reps
-
6
Side Bend (Dumbbell)
3
10 reps
-
7
Deadlift (Dumbbell)
3
10 reps
-
8
Front Squat (Dumbbell)
3
10 reps
-
9
Goblet Squat
3
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
3
10 reps
-
2
Lateral Raise (Dumbbell)
3
10 reps
-
3
Dumbbell Bench Pullover
3
10 reps
-
4
Bench Press (Dumbbell)
3
10 reps
-
5
Bent Over Row (Dumbbell)
3
10 reps
-
6
Side Bend (Dumbbell)
3
10 reps
-
7
Deadlift (Dumbbell)
3
10 reps
-
8
Front Squat (Dumbbell)
3
10 reps
-
9
Goblet Squat
3
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
3
10 reps
-
2
Lateral Raise (Dumbbell)
3
10 reps
-
3
Dumbbell Bench Pullover
3
10 reps
-
4
Bench Press (Dumbbell)
3
10 reps
-
5
Bent Over Row (Dumbbell)
3
10 reps
-
6
Side Bend (Dumbbell)
3
10 reps
-
7
Deadlift (Dumbbell)
3
10 reps
-
8
Front Squat (Dumbbell)
3
10 reps
-
9
Goblet Squat
3
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
3
10 reps
-
2
Lateral Raise (Dumbbell)
3
10 reps
-
3
Dumbbell Bench Pullover
3
10 reps
-
4
Bench Press (Dumbbell)
3
10 reps
-
5
Bent Over Row (Dumbbell)
3
10 reps
-
6
Side Bend (Dumbbell)
3
10 reps
-
7
Deadlift (Dumbbell)
3
10 reps
-
8
Front Squat (Dumbbell)
3
10 reps
-
9
Goblet Squat
3
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
3
10 reps
-
2
Lateral Raise (Dumbbell)
3
10 reps
-
3
Dumbbell Bench Pullover
3
10 reps
-
4
Bench Press (Dumbbell)
3
10 reps
-
5
Bent Over Row (Dumbbell)
3
10 reps
-
6
Side Bend (Dumbbell)
3
10 reps
-
7
Deadlift (Dumbbell)
3
10 reps
-
8
Front Squat (Dumbbell)
3
10 reps
-
9
Goblet Squat
3
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
3
10 reps
-
2
Lateral Raise (Dumbbell)
3
10 reps
-
3
Dumbbell Bench Pullover
3
10 reps
-
4
Bench Press (Dumbbell)
3
10 reps
-
5
Bent Over Row (Dumbbell)
3
10 reps
-
6
Side Bend (Dumbbell)
3
10 reps
-
7
Deadlift (Dumbbell)
3
10 reps
-
8
Front Squat (Dumbbell)
3
10 reps
-
9
Goblet Squat
3
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
3
10 reps
-
2
Lateral Raise (Dumbbell)
3
10 reps
-
3
Dumbbell Bench Pullover
3
10 reps
-
4
Bench Press (Dumbbell)
3
10 reps
-
5
Bent Over Row (Dumbbell)
3
10 reps
-
6
Side Bend (Dumbbell)
3
10 reps
-
7
Deadlift (Dumbbell)
3
10 reps
-
8
Front Squat (Dumbbell)
3
10 reps
-
9
Goblet Squat
3
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
3
10 reps
-
2
Lateral Raise (Dumbbell)
3
10 reps
-
3
Dumbbell Bench Pullover
3
10 reps
-
4
Bench Press (Dumbbell)
3
10 reps
-
5
Bent Over Row (Dumbbell)
3
10 reps
-
6
Side Bend (Dumbbell)
3
10 reps
-
7
Deadlift (Dumbbell)
3
10 reps
-
8
Front Squat (Dumbbell)
3
10 reps
-
9
Goblet Squat
3
10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
3
10 reps
-
2
Lateral Raise (Dumbbell)
3
10 reps
-
3
Dumbbell Bench Pullover
3
10 reps
-
4
Bench Press (Dumbbell)
3
10 reps
-
5
Bent Over Row (Dumbbell)
3
10 reps
-
6
Side Bend (Dumbbell)
3
10 reps
-
7
Deadlift (Dumbbell)
3
10 reps
-
8
Front Squat (Dumbbell)
3
10 reps
-
9
Goblet Squat
3
10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
3
10 reps
-
2
Lateral Raise (Dumbbell)
3
10 reps
-
3
Dumbbell Bench Pullover
3
10 reps
-
4
Bench Press (Dumbbell)
3
10 reps
-
5
Bent Over Row (Dumbbell)
3
10 reps
-
6
Side Bend (Dumbbell)
3
10 reps
-
7
Deadlift (Dumbbell)
3
10 reps
-
8
Front Squat (Dumbbell)
3
10 reps
-
9
Goblet Squat
3
10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
3
10 reps
-
2
Lateral Raise (Dumbbell)
3
10 reps
-
3
Dumbbell Bench Pullover
3
10 reps
-
4
Bench Press (Dumbbell)
3
10 reps
-
5
Bent Over Row (Dumbbell)
3
10 reps
-
6
Side Bend (Dumbbell)
3
10 reps
-
7
Deadlift (Dumbbell)
3
10 reps
-
8
Front Squat (Dumbbell)
3
10 reps
-
9
Goblet Squat
3
10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
3
10 reps
-
2
Lateral Raise (Dumbbell)
3
10 reps
-
3
Dumbbell Bench Pullover
3
10 reps
-
4
Bench Press (Dumbbell)
3
10 reps
-
5
Bent Over Row (Dumbbell)
3
10 reps
-
6
Side Bend (Dumbbell)
3
10 reps
-
7
Deadlift (Dumbbell)
3
10 reps
-
8
Front Squat (Dumbbell)
3
10 reps
-
9
Goblet Squat
3
10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
3
10 reps
-
2
Lateral Raise (Dumbbell)
3
10 reps
-
3
Dumbbell Bench Pullover
3
10 reps
-
4
Bench Press (Dumbbell)
3
10 reps
-
5
Bent Over Row (Dumbbell)
3
10 reps
-
6
Side Bend (Dumbbell)
3
10 reps
-
7
Deadlift (Dumbbell)
3
10 reps
-
8
Front Squat (Dumbbell)
3
10 reps
-
9
Goblet Squat
3
10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
3
10 reps
-
2
Lateral Raise (Dumbbell)
3
10 reps
-
3
Dumbbell Bench Pullover
3
10 reps
-
4
Bench Press (Dumbbell)
3
10 reps
-
5
Bent Over Row (Dumbbell)
3
10 reps
-
6
Side Bend (Dumbbell)
3
10 reps
-
7
Deadlift (Dumbbell)
3
10 reps
-
8
Front Squat (Dumbbell)
3
10 reps
-
9
Goblet Squat
3
10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
3
10 reps
-
2
Lateral Raise (Dumbbell)
3
10 reps
-
3
Dumbbell Bench Pullover
3
10 reps
-
4
Bench Press (Dumbbell)
3
10 reps
-
5
Bent Over Row (Dumbbell)
3
10 reps
-
6
Side Bend (Dumbbell)
3
10 reps
-
7
Deadlift (Dumbbell)
3
10 reps
-
8
Front Squat (Dumbbell)
3
10 reps
-
9
Goblet Squat
3
10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
3
10 reps
-
2
Lateral Raise (Dumbbell)
3
10 reps
-
3
Dumbbell Bench Pullover
3
10 reps
-
4
Bench Press (Dumbbell)
3
10 reps
-
5
Bent Over Row (Dumbbell)
3
10 reps
-
6
Side Bend (Dumbbell)
3
10 reps
-
7
Deadlift (Dumbbell)
3
10 reps
-
8
Front Squat (Dumbbell)
3
10 reps
-
9
Goblet Squat
3
10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
3
10 reps
-
2
Lateral Raise (Dumbbell)
3
10 reps
-
3
Dumbbell Bench Pullover
3
10 reps
-
4
Bench Press (Dumbbell)
3
10 reps
-
5
Bent Over Row (Dumbbell)
3
10 reps
-
6
Side Bend (Dumbbell)
3
10 reps
-
7
Deadlift (Dumbbell)
3
10 reps
-
8
Front Squat (Dumbbell)
3
10 reps
-
9
Goblet Squat
3
10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
3
10 reps
-
2
Lateral Raise (Dumbbell)
3
10 reps
-
3
Dumbbell Bench Pullover
3
10 reps
-
4
Bench Press (Dumbbell)
3
10 reps
-
5
Bent Over Row (Dumbbell)
3
10 reps
-
6
Side Bend (Dumbbell)
3
10 reps
-
7
Deadlift (Dumbbell)
3
10 reps
-
8
Front Squat (Dumbbell)
3
10 reps
-
9
Goblet Squat
3
10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
3
10 reps
-
2
Lateral Raise (Dumbbell)
3
10 reps
-
3
Dumbbell Bench Pullover
3
10 reps
-
4
Bench Press (Dumbbell)
3
10 reps
-
5
Bent Over Row (Dumbbell)
3
10 reps
-
6
Side Bend (Dumbbell)
3
10 reps
-
7
Deadlift (Dumbbell)
3
10 reps
-
8
Front Squat (Dumbbell)
3
10 reps
-
9
Goblet Squat
3
10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
3
10 reps
-
2
Lateral Raise (Dumbbell)
3
10 reps
-
3
Dumbbell Bench Pullover
3
10 reps
-
4
Bench Press (Dumbbell)
3
10 reps
-
5
Bent Over Row (Dumbbell)
3
10 reps
-
6
Side Bend (Dumbbell)
3
10 reps
-
7
Deadlift (Dumbbell)
3
10 reps
-
8
Front Squat (Dumbbell)
3
10 reps
-
9
Goblet Squat
3
10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
3
10 reps
-
2
Lateral Raise (Dumbbell)
3
10 reps
-
3
Dumbbell Bench Pullover
3
10 reps
-
4
Bench Press (Dumbbell)
3
10 reps
-
5
Bent Over Row (Dumbbell)
3
10 reps
-
6
Side Bend (Dumbbell)
3
10 reps
-
7
Deadlift (Dumbbell)
3
10 reps
-
8
Front Squat (Dumbbell)
3
10 reps
-
9
Goblet Squat
3
10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
3
10 reps
-
2
Lateral Raise (Dumbbell)
3
10 reps
-
3
Dumbbell Bench Pullover
3
10 reps
-
4
Bench Press (Dumbbell)
3
10 reps
-
5
Bent Over Row (Dumbbell)
3
10 reps
-
6
Side Bend (Dumbbell)
3
10 reps
-
7
Deadlift (Dumbbell)
3
10 reps
-
8
Front Squat (Dumbbell)
3
10 reps
-
9
Goblet Squat
3
10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
3
10 reps
-
2
Lateral Raise (Dumbbell)
3
10 reps
-
3
Dumbbell Bench Pullover
3
10 reps
-
4
Bench Press (Dumbbell)
3
10 reps
-
5
Bent Over Row (Dumbbell)
3
10 reps
-
6
Side Bend (Dumbbell)
3
10 reps
-
7
Deadlift (Dumbbell)
3
10 reps
-
8
Front Squat (Dumbbell)
3
10 reps
-
9
Goblet Squat
3
10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
3
10 reps
-
2
Lateral Raise (Dumbbell)
3
10 reps
-
3
Dumbbell Bench Pullover
3
10 reps
-
4
Bench Press (Dumbbell)
3
10 reps
-
5
Bent Over Row (Dumbbell)
3
10 reps
-
6
Side Bend (Dumbbell)
3
10 reps
-
7
Deadlift (Dumbbell)
3
10 reps
-
8
Front Squat (Dumbbell)
3
10 reps
-
9
Goblet Squat
3
10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
3
10 reps
-
2
Lateral Raise (Dumbbell)
3
10 reps
-
3
Dumbbell Bench Pullover
3
10 reps
-
4
Bench Press (Dumbbell)
3
10 reps
-
5
Bent Over Row (Dumbbell)
3
10 reps
-
6
Side Bend (Dumbbell)
3
10 reps
-
7
Deadlift (Dumbbell)
3
10 reps
-
8
Front Squat (Dumbbell)
3
10 reps
-
9
Goblet Squat
3
10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
3
10 reps
-
2
Lateral Raise (Dumbbell)
3
10 reps
-
3
Dumbbell Bench Pullover
3
10 reps
-
4
Bench Press (Dumbbell)
3
10 reps
-
5
Bent Over Row (Dumbbell)
3
10 reps
-
6
Side Bend (Dumbbell)
3
10 reps
-
7
Deadlift (Dumbbell)
3
10 reps
-
8
Front Squat (Dumbbell)
3
10 reps
-
9
Goblet Squat
3
10 reps
-
Week 1
1 / 18 Weeks
Day 1
1
Bicep Curl (Dumbbell)
3 Sets
10 Reps
-
2
Lateral Raise (Dumbbell)
3 Sets
10 Reps
-
3
Dumbbell Bench Pullover
3 Sets
10 Reps
-
4
Bench Press (Dumbbell)
3 Sets
10 Reps
-
5
Bent Over Row (Dumbbell)
3 Sets
10 Reps
-
6
Side Bend (Dumbbell)
3 Sets
10 Reps
-
7
Deadlift (Dumbbell)
3 Sets
10 Reps
-
8
Front Squat (Dumbbell)
3 Sets
10 Reps
-
9
Goblet Squat
3 Sets
10 Reps
-
Day 2
1
Bicep Curl (Dumbbell)
3 Sets
10 Reps
-
2
Lateral Raise (Dumbbell)
3 Sets
10 Reps
-
3
Dumbbell Bench Pullover
3 Sets
10 Reps
-
4
Bench Press (Dumbbell)
3 Sets
10 Reps
-
5
Bent Over Row (Dumbbell)
3 Sets
10 Reps
-
6
Side Bend (Dumbbell)
3 Sets
10 Reps
-
7
Deadlift (Dumbbell)
3 Sets
10 Reps
-
8
Front Squat (Dumbbell)
3 Sets
10 Reps
-
9
Goblet Squat
3 Sets
10 Reps
-
Day 3
1
Bicep Curl (Dumbbell)
3 Sets
10 Reps
-
2
Lateral Raise (Dumbbell)
3 Sets
10 Reps
-
3
Dumbbell Bench Pullover
3 Sets
10 Reps
-
4
Bench Press (Dumbbell)
3 Sets
10 Reps
-
5
Bent Over Row (Dumbbell)
3 Sets
10 Reps
-
6
Side Bend (Dumbbell)
3 Sets
10 Reps
-
7
Deadlift (Dumbbell)
3 Sets
10 Reps
-
8
Front Squat (Dumbbell)
3 Sets
10 Reps
-
9
Goblet Squat
3 Sets
10 Reps
-
Day 4
1
Bicep Curl (Dumbbell)
3 Sets
10 Reps
-
2
Lateral Raise (Dumbbell)
3 Sets
10 Reps
-
3
Dumbbell Bench Pullover
3 Sets
10 Reps
-
4
Bench Press (Dumbbell)
3 Sets
10 Reps
-
5
Bent Over Row (Dumbbell)
3 Sets
10 Reps
-
6
Side Bend (Dumbbell)
3 Sets
10 Reps
-
7
Deadlift (Dumbbell)
3 Sets
10 Reps
-
8
Front Squat (Dumbbell)
3 Sets
10 Reps
-
9
Goblet Squat
3 Sets
10 Reps
-
Day 5
1
Bicep Curl (Dumbbell)
3 Sets
10 Reps
-
2
Lateral Raise (Dumbbell)
3 Sets
10 Reps
-
3
Dumbbell Bench Pullover
3 Sets
10 Reps
-
4
Bench Press (Dumbbell)
3 Sets
10 Reps
-
5
Bent Over Row (Dumbbell)
3 Sets
10 Reps
-
6
Side Bend (Dumbbell)
3 Sets
10 Reps
-
7
Deadlift (Dumbbell)
3 Sets
10 Reps
-
8
Front Squat (Dumbbell)
3 Sets
10 Reps
-
9
Goblet Squat
3 Sets
10 Reps
-
Day 6
1
Bicep Curl (Dumbbell)
3 Sets
10 Reps
-
2
Lateral Raise (Dumbbell)
3 Sets
10 Reps
-
3
Dumbbell Bench Pullover
3 Sets
10 Reps
-
4
Bench Press (Dumbbell)
3 Sets
10 Reps
-
5
Bent Over Row (Dumbbell)
3 Sets
10 Reps
-
6
Side Bend (Dumbbell)
3 Sets
10 Reps
-
7
Deadlift (Dumbbell)
3 Sets
10 Reps
-
8
Front Squat (Dumbbell)
3 Sets
10 Reps
-
9
Goblet Squat
3 Sets
10 Reps
-