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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.
Muscle Engagement
Front
Back
MuscleSet
Quadriceps
14.3%
Glutes
11%
Chest
9.9%
Hamstrings
8.8%
Abs
8.8%
Lats
8.8%
Biceps
7.7%
Middle Delts
5.5%
Front Delts
5.5%
Upper Back
5.5%
Lower Back
5.5%
Triceps
4.4%
Forearms
2.2%
Rear Delts
1.1%
Adductors
1.1%
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ON THE BOOSTCAMP APP FOR FREE
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GooglePlay
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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
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
-