Program Description
Dumbbell only
Program Overview
- LevelBeginner
- GoalAthletics
- EquipmentDumbbell Only
- Program Length8 weeks
- Time Per Workout40 minutes
- CreatedMay 11, 2024 01:40
- Last EditedOct 16, 2024 02:51
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 Crusher3 Sets
12 Reps
4
Tricep Kickback3 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