logo
BoostcampPNG

2 Day Dumbbell Workout Program

by Meghan Kelley-Shields
11 athletes joined

Program Description

Dumbbell only

Program Overview

  • Level
    Beginner
  • Goal
    Athletics
  • Equipment
    Dumbbell Only
  • Program Length
    8 weeks
  • Time Per Workout
    40 minutes
  • Created
    May 11, 2024 01:40
  • Last Edited
    Oct 16, 2024 02:51
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
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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
2
1
12 reps
10 reps
8 reps
2
Pec Fly (Dumbbell)
3
12 reps
3
Skull Crusher
3
12 reps
4
Tricep Kickback
3
12 reps
5
Single Arm Row (Dumbbell)
1
2
1
1
12 reps
10 reps
8 reps
6 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
2
1
12 reps
10 reps
8 reps
2
Pec Fly (Dumbbell)
3
12 reps
3
Skull Crusher
3
12 reps
4
Tricep Kickback
3
12 reps
5
Single Arm Row (Dumbbell)
1
2
1
1
12 reps
10 reps
8 reps
6 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
2
1
12 reps
10 reps
8 reps
2
Pec Fly (Dumbbell)
3
12 reps
3
Skull Crusher
3
12 reps
4
Tricep Kickback
3
12 reps
5
Single Arm Row (Dumbbell)
1
2
1
1
12 reps
10 reps
8 reps
6 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
2
1
12 reps
10 reps
8 reps
2
Pec Fly (Dumbbell)
3
12 reps
3
Skull Crusher
3
12 reps
4
Tricep Kickback
3
12 reps
5
Single Arm Row (Dumbbell)
1
2
1
1
12 reps
10 reps
8 reps
6 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
2
1
12 reps
10 reps
8 reps
2
Pec Fly (Dumbbell)
3
12 reps
3
Skull Crusher
3
12 reps
4
Tricep Kickback
3
12 reps
5
Single Arm Row (Dumbbell)
1
2
1
1
12 reps
10 reps
8 reps
6 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
2
1
12 reps
10 reps
8 reps
2
Pec Fly (Dumbbell)
3
12 reps
3
Skull Crusher
3
12 reps
4
Tricep Kickback
3
12 reps
5
Single Arm Row (Dumbbell)
1
2
1
1
12 reps
10 reps
8 reps
6 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
2
1
12 reps
10 reps
8 reps
2
Pec Fly (Dumbbell)
3
12 reps
3
Skull Crusher
3
12 reps
4
Tricep Kickback
3
12 reps
5
Single Arm Row (Dumbbell)
1
2
1
1
12 reps
10 reps
8 reps
6 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
2
1
12 reps
10 reps
8 reps
2
Pec Fly (Dumbbell)
3
12 reps
3
Skull Crusher
3
12 reps
4
Tricep Kickback
3
12 reps
5
Single Arm Row (Dumbbell)
1
2
1
1
12 reps
10 reps
8 reps
6 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pullover (Dumbbell)
1
1
12 reps
10 reps
2
Bicep Curl (Dumbbell)
3
10 reps
3
Lunge (Dumbbell)
1
2
1
12 reps
10 reps
8 reps
4
Stiff Leg Deadlift (Dumbbell)
1
2
1
12 reps
10 reps
8 reps
5
Seated Overhead Press (Dumbbell)
1
2
1
12 reps
10 reps
8 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pullover (Dumbbell)
1
1
12 reps
10 reps
2
Bicep Curl (Dumbbell)
3
10 reps
3
Lunge (Dumbbell)
1
2
1
12 reps
10 reps
8 reps
4
Stiff Leg Deadlift (Dumbbell)
1
2
1
12 reps
10 reps
8 reps
5
Seated Overhead Press (Dumbbell)
1
2
1
12 reps
10 reps
8 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pullover (Dumbbell)
1
1
12 reps
10 reps
2
Bicep Curl (Dumbbell)
3
10 reps
3
Lunge (Dumbbell)
1
2
1
12 reps
10 reps
8 reps
4
Stiff Leg Deadlift (Dumbbell)
1
2
1
12 reps
10 reps
8 reps
5
Seated Overhead Press (Dumbbell)
1
2
1
12 reps
10 reps
8 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pullover (Dumbbell)
1
1
12 reps
10 reps
2
Bicep Curl (Dumbbell)
3
10 reps
3
Lunge (Dumbbell)
1
2
1
12 reps
10 reps
8 reps
4
Stiff Leg Deadlift (Dumbbell)
1
2
1
12 reps
10 reps
8 reps
5
Seated Overhead Press (Dumbbell)
1
2
1
12 reps
10 reps
8 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pullover (Dumbbell)
1
1
12 reps
10 reps
2
Bicep Curl (Dumbbell)
3
10 reps
3
Lunge (Dumbbell)
1
2
1
12 reps
10 reps
8 reps
4
Stiff Leg Deadlift (Dumbbell)
1
2
1
12 reps
10 reps
8 reps
5
Seated Overhead Press (Dumbbell)
1
2
1
12 reps
10 reps
8 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pullover (Dumbbell)
1
1
12 reps
10 reps
2
Bicep Curl (Dumbbell)
3
10 reps
3
Lunge (Dumbbell)
1
2
1
12 reps
10 reps
8 reps
4
Stiff Leg Deadlift (Dumbbell)
1
2
1
12 reps
10 reps
8 reps
5
Seated Overhead Press (Dumbbell)
1
2
1
12 reps
10 reps
8 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pullover (Dumbbell)
1
1
12 reps
10 reps
2
Bicep Curl (Dumbbell)
3
10 reps
3
Lunge (Dumbbell)
1
2
1
12 reps
10 reps
8 reps
4
Stiff Leg Deadlift (Dumbbell)
1
2
1
12 reps
10 reps
8 reps
5
Seated Overhead Press (Dumbbell)
1
2
1
12 reps
10 reps
8 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pullover (Dumbbell)
1
1
12 reps
10 reps
2
Bicep Curl (Dumbbell)
3
10 reps
3
Lunge (Dumbbell)
1
2
1
12 reps
10 reps
8 reps
4
Stiff Leg Deadlift (Dumbbell)
1
2
1
12 reps
10 reps
8 reps
5
Seated Overhead Press (Dumbbell)
1
2
1
12 reps
10 reps
8 reps
Week 1
1 / 8 Weeks
Day 1
1
Bench Press (Dumbbell)
1 Set
2 Sets
1 Set
12 Reps
10 Reps
8 Reps
2
Pec Fly (Dumbbell)
3 Sets
12 Reps
3
Skull Crusher
3 Sets
12 Reps
4
Tricep Kickback
3 Sets
12 Reps
5
Single Arm Row (Dumbbell)
1 Set
2 Sets
1 Set
1 Set
12 Reps
10 Reps
8 Reps
6 Reps
Day 2
1
Pullover (Dumbbell)
1 Set
1 Set
12 Reps
10 Reps
2
Bicep Curl (Dumbbell)
3 Sets
10 Reps
3
Lunge (Dumbbell)
1 Set
2 Sets
1 Set
12 Reps
10 Reps
8 Reps
4
Stiff Leg Deadlift (Dumbbell)
1 Set
2 Sets
1 Set
12 Reps
10 Reps
8 Reps
5
Seated Overhead Press (Dumbbell)
1 Set
2 Sets
1 Set
12 Reps
10 Reps
8 Reps