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Summer body part II

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Program Description

build muscle

Program Overview

  • Level
    Novice
  • Goal
    Bodybuilding, Muscle & Sculpting
  • Equipment
    Dumbbell Only
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    Feb 19, 2025 01:38
  • Last Edited
    Feb 19, 2025 03:32
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
8-10 reps
RPE 5
2
Incline Bench Press (Dumbbell)
1
1
8-10 reps
8-10 reps
-
-
3
Bench Press (Dumbbell)
3
8-10 reps
-
4
Chest Fly (Dumbbell)
2
12-15 reps
-
5
Push Up
2
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
8-10 reps
RPE 5
2
Incline Bench Press (Dumbbell)
1
1
8-10 reps
8-10 reps
-
-
3
Bench Press (Dumbbell)
3
8-10 reps
-
4
Chest Fly (Dumbbell)
2
12-15 reps
-
5
Push Up
2
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
8-10 reps
RPE 5
2
Incline Bench Press (Dumbbell)
1
1
8-10 reps
8-10 reps
-
-
3
Bench Press (Dumbbell)
3
8-10 reps
-
4
Chest Fly (Dumbbell)
2
12-15 reps
-
5
Push Up
2
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
8-10 reps
RPE 5
2
Incline Bench Press (Dumbbell)
1
1
8-10 reps
8-10 reps
-
-
3
Bench Press (Dumbbell)
3
8-10 reps
-
4
Chest Fly (Dumbbell)
2
12-15 reps
-
5
Push Up
2
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
8-10 reps
RPE 5
2
Incline Bench Press (Dumbbell)
1
1
8-10 reps
8-10 reps
-
-
3
Bench Press (Dumbbell)
3
8-10 reps
-
4
Chest Fly (Dumbbell)
2
12-15 reps
-
5
Push Up
2
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
8-10 reps
RPE 5
2
Incline Bench Press (Dumbbell)
1
1
8-10 reps
8-10 reps
-
-
3
Bench Press (Dumbbell)
3
8-10 reps
-
4
Chest Fly (Dumbbell)
2
12-15 reps
-
5
Push Up
2
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
8-10 reps
RPE 5
2
Incline Bench Press (Dumbbell)
1
1
8-10 reps
8-10 reps
-
-
3
Bench Press (Dumbbell)
3
8-10 reps
-
4
Chest Fly (Dumbbell)
2
12-15 reps
-
5
Push Up
2
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
8-10 reps
RPE 5
2
Incline Bench Press (Dumbbell)
1
1
8-10 reps
8-10 reps
-
-
3
Bench Press (Dumbbell)
3
8-10 reps
-
4
Chest Fly (Dumbbell)
2
12-15 reps
-
5
Push Up
2
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
8-10 reps
RPE 5
2
Incline Bench Press (Dumbbell)
1
1
8-10 reps
8-10 reps
-
-
3
Bench Press (Dumbbell)
3
8-10 reps
-
4
Chest Fly (Dumbbell)
2
12-15 reps
-
5
Push Up
2
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
8-10 reps
RPE 5
2
Incline Bench Press (Dumbbell)
1
1
8-10 reps
8-10 reps
-
-
3
Bench Press (Dumbbell)
3
8-10 reps
-
4
Chest Fly (Dumbbell)
2
12-15 reps
-
5
Push Up
2
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
8-10 reps
RPE 5
2
Incline Bench Press (Dumbbell)
1
1
8-10 reps
8-10 reps
-
-
3
Bench Press (Dumbbell)
3
8-10 reps
-
4
Chest Fly (Dumbbell)
2
12-15 reps
-
5
Push Up
2
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
8-10 reps
RPE 5
2
Incline Bench Press (Dumbbell)
1
1
8-10 reps
8-10 reps
-
-
3
Bench Press (Dumbbell)
3
8-10 reps
-
4
Chest Fly (Dumbbell)
2
12-15 reps
-
5
Push Up
2
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Dumbbell)
3
12-15 reps
-
2
Seated Shoulder Press (Dumbbell)
1
2
10 reps
12 reps
RPE 5
-
3
Lateral Raise (Dumbbell)
3
15 reps
-
4
Single Arm Row (Dumbbell)
2
12 reps
-
5
Chest Supported Row (Dumbbell)
2
12 reps
-
6
Upright Row (Dumbbell)
2
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Dumbbell)
3
12-15 reps
-
2
Seated Shoulder Press (Dumbbell)
1
2
10 reps
12 reps
RPE 5
-
3
Lateral Raise (Dumbbell)
3
15 reps
-
4
Single Arm Row (Dumbbell)
2
12 reps
-
5
Chest Supported Row (Dumbbell)
2
12 reps
-
6
Upright Row (Dumbbell)
2
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Dumbbell)
3
12-15 reps
-
2
Seated Shoulder Press (Dumbbell)
1
2
10 reps
12 reps
RPE 5
-
3
Lateral Raise (Dumbbell)
3
15 reps
-
4
Single Arm Row (Dumbbell)
2
12 reps
-
5
Chest Supported Row (Dumbbell)
2
12 reps
-
6
Upright Row (Dumbbell)
2
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Dumbbell)
3
12-15 reps
-
2
Seated Shoulder Press (Dumbbell)
1
2
10 reps
12 reps
RPE 5
-
3
Lateral Raise (Dumbbell)
3
15 reps
-
4
Single Arm Row (Dumbbell)
2
12 reps
-
5
Chest Supported Row (Dumbbell)
2
12 reps
-
6
Upright Row (Dumbbell)
2
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Dumbbell)
3
12-15 reps
-
2
Seated Shoulder Press (Dumbbell)
1
2
10 reps
12 reps
RPE 5
-
3
Lateral Raise (Dumbbell)
3
15 reps
-
4
Single Arm Row (Dumbbell)
2
12 reps
-
5
Chest Supported Row (Dumbbell)
2
12 reps
-
6
Upright Row (Dumbbell)
2
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Dumbbell)
3
12-15 reps
-
2
Seated Shoulder Press (Dumbbell)
1
2
10 reps
12 reps
RPE 5
-
3
Lateral Raise (Dumbbell)
3
15 reps
-
4
Single Arm Row (Dumbbell)
2
12 reps
-
5
Chest Supported Row (Dumbbell)
2
12 reps
-
6
Upright Row (Dumbbell)
2
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Dumbbell)
3
12-15 reps
-
2
Seated Shoulder Press (Dumbbell)
1
2
10 reps
12 reps
RPE 5
-
3
Lateral Raise (Dumbbell)
3
15 reps
-
4
Single Arm Row (Dumbbell)
2
12 reps
-
5
Chest Supported Row (Dumbbell)
2
12 reps
-
6
Upright Row (Dumbbell)
2
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Dumbbell)
3
12-15 reps
-
2
Seated Shoulder Press (Dumbbell)
1
2
10 reps
12 reps
RPE 5
-
3
Lateral Raise (Dumbbell)
3
15 reps
-
4
Single Arm Row (Dumbbell)
2
12 reps
-
5
Chest Supported Row (Dumbbell)
2
12 reps
-
6
Upright Row (Dumbbell)
2
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Dumbbell)
3
12-15 reps
-
2
Seated Shoulder Press (Dumbbell)
1
2
10 reps
12 reps
RPE 5
-
3
Lateral Raise (Dumbbell)
3
15 reps
-
4
Single Arm Row (Dumbbell)
2
12 reps
-
5
Chest Supported Row (Dumbbell)
2
12 reps
-
6
Upright Row (Dumbbell)
2
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Dumbbell)
3
12-15 reps
-
2
Seated Shoulder Press (Dumbbell)
1
2
10 reps
12 reps
RPE 5
-
3
Lateral Raise (Dumbbell)
3
15 reps
-
4
Single Arm Row (Dumbbell)
2
12 reps
-
5
Chest Supported Row (Dumbbell)
2
12 reps
-
6
Upright Row (Dumbbell)
2
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Dumbbell)
3
12-15 reps
-
2
Seated Shoulder Press (Dumbbell)
1
2
10 reps
12 reps
RPE 5
-
3
Lateral Raise (Dumbbell)
3
15 reps
-
4
Single Arm Row (Dumbbell)
2
12 reps
-
5
Chest Supported Row (Dumbbell)
2
12 reps
-
6
Upright Row (Dumbbell)
2
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Dumbbell)
3
12-15 reps
-
2
Seated Shoulder Press (Dumbbell)
1
2
10 reps
12 reps
RPE 5
-
3
Lateral Raise (Dumbbell)
3
15 reps
-
4
Single Arm Row (Dumbbell)
2
12 reps
-
5
Chest Supported Row (Dumbbell)
2
12 reps
-
6
Upright Row (Dumbbell)
2
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
1
2
10 reps
10 reps
RPE 5
-
2
Hammer Curl
2
12 reps
-
3
Spider Curl
2
15 reps
-
4
Waiter Curl
1
20 reps
-
5
Single Arm Overhead Tricep Extension
1
1
10 reps
12 reps
RPE 5
-
6
Skull Crusher (Dumbbell)
3
15 reps
-
7
Dips Between Chairs
2
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
1
2
10 reps
10 reps
RPE 5
-
2
Hammer Curl
2
12 reps
-
3
Spider Curl
2
15 reps
-
4
Waiter Curl
1
20 reps
-
5
Single Arm Overhead Tricep Extension
1
1
10 reps
12 reps
RPE 5
-
6
Skull Crusher (Dumbbell)
3
15 reps
-
7
Dips Between Chairs
2
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
1
2
10 reps
10 reps
RPE 5
-
2
Hammer Curl
2
12 reps
-
3
Spider Curl
2
15 reps
-
4
Waiter Curl
1
20 reps
-
5
Single Arm Overhead Tricep Extension
1
1
10 reps
12 reps
RPE 5
-
6
Skull Crusher (Dumbbell)
3
15 reps
-
7
Dips Between Chairs
2
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
1
2
10 reps
10 reps
RPE 5
-
2
Hammer Curl
2
12 reps
-
3
Spider Curl
2
15 reps
-
4
Waiter Curl
1
20 reps
-
5
Single Arm Overhead Tricep Extension
1
1
10 reps
12 reps
RPE 5
-
6
Skull Crusher (Dumbbell)
3
15 reps
-
7
Dips Between Chairs
2
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
1
2
10 reps
10 reps
RPE 5
-
2
Hammer Curl
2
12 reps
-
3
Spider Curl
2
15 reps
-
4
Waiter Curl
1
20 reps
-
5
Single Arm Overhead Tricep Extension
1
1
10 reps
12 reps
RPE 5
-
6
Skull Crusher (Dumbbell)
3
15 reps
-
7
Dips Between Chairs
2
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
1
2
10 reps
10 reps
RPE 5
-
2
Hammer Curl
2
12 reps
-
3
Spider Curl
2
15 reps
-
4
Waiter Curl
1
20 reps
-
5
Single Arm Overhead Tricep Extension
1
1
10 reps
12 reps
RPE 5
-
6
Skull Crusher (Dumbbell)
3
15 reps
-
7
Dips Between Chairs
2
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
1
2
10 reps
10 reps
RPE 5
-
2
Hammer Curl
2
12 reps
-
3
Spider Curl
2
15 reps
-
4
Waiter Curl
1
20 reps
-
5
Single Arm Overhead Tricep Extension
1
1
10 reps
12 reps
RPE 5
-
6
Skull Crusher (Dumbbell)
3
15 reps
-
7
Dips Between Chairs
2
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
1
2
10 reps
10 reps
RPE 5
-
2
Hammer Curl
2
12 reps
-
3
Spider Curl
2
15 reps
-
4
Waiter Curl
1
20 reps
-
5
Single Arm Overhead Tricep Extension
1
1
10 reps
12 reps
RPE 5
-
6
Skull Crusher (Dumbbell)
3
15 reps
-
7
Dips Between Chairs
2
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
1
2
10 reps
10 reps
RPE 5
-
2
Hammer Curl
2
12 reps
-
3
Spider Curl
2
15 reps
-
4
Waiter Curl
1
20 reps
-
5
Single Arm Overhead Tricep Extension
1
1
10 reps
12 reps
RPE 5
-
6
Skull Crusher (Dumbbell)
3
15 reps
-
7
Dips Between Chairs
2
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
1
2
10 reps
10 reps
RPE 5
-
2
Hammer Curl
2
12 reps
-
3
Spider Curl
2
15 reps
-
4
Waiter Curl
1
20 reps
-
5
Single Arm Overhead Tricep Extension
1
1
10 reps
12 reps
RPE 5
-
6
Skull Crusher (Dumbbell)
3
15 reps
-
7
Dips Between Chairs
2
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
1
2
10 reps
10 reps
RPE 5
-
2
Hammer Curl
2
12 reps
-
3
Spider Curl
2
15 reps
-
4
Waiter Curl
1
20 reps
-
5
Single Arm Overhead Tricep Extension
1
1
10 reps
12 reps
RPE 5
-
6
Skull Crusher (Dumbbell)
3
15 reps
-
7
Dips Between Chairs
2
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
1
2
10 reps
10 reps
RPE 5
-
2
Hammer Curl
2
12 reps
-
3
Spider Curl
2
15 reps
-
4
Waiter Curl
1
20 reps
-
5
Single Arm Overhead Tricep Extension
1
1
10 reps
12 reps
RPE 5
-
6
Skull Crusher (Dumbbell)
3
15 reps
-
7
Dips Between Chairs
2
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
8-10 reps
RPE 5
2
Incline Bench Press (Dumbbell)
1
1
8-10 reps
8-10 reps
-
-
3
Bench Press (Dumbbell)
3
8-10 reps
-
4
Chest Fly (Dumbbell)
2
12-15 reps
-
5
Push Up
2
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
8-10 reps
RPE 5
2
Incline Bench Press (Dumbbell)
1
1
8-10 reps
8-10 reps
-
-
3
Bench Press (Dumbbell)
3
8-10 reps
-
4
Chest Fly (Dumbbell)
2
12-15 reps
-
5
Push Up
2
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
8-10 reps
RPE 5
2
Incline Bench Press (Dumbbell)
1
1
8-10 reps
8-10 reps
-
-
3
Bench Press (Dumbbell)
3
8-10 reps
-
4
Chest Fly (Dumbbell)
2
12-15 reps
-
5
Push Up
2
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
8-10 reps
RPE 5
2
Incline Bench Press (Dumbbell)
1
1
8-10 reps
8-10 reps
-
-
3
Bench Press (Dumbbell)
3
8-10 reps
-
4
Chest Fly (Dumbbell)
2
12-15 reps
-
5
Push Up
2
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
8-10 reps
RPE 5
2
Incline Bench Press (Dumbbell)
1
1
8-10 reps
8-10 reps
-
-
3
Bench Press (Dumbbell)
3
8-10 reps
-
4
Chest Fly (Dumbbell)
2
12-15 reps
-
5
Push Up
2
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
8-10 reps
RPE 5
2
Incline Bench Press (Dumbbell)
1
1
8-10 reps
8-10 reps
-
-
3
Bench Press (Dumbbell)
3
8-10 reps
-
4
Chest Fly (Dumbbell)
2
12-15 reps
-
5
Push Up
2
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
8-10 reps
RPE 5
2
Incline Bench Press (Dumbbell)
1
1
8-10 reps
8-10 reps
-
-
3
Bench Press (Dumbbell)
3
8-10 reps
-
4
Chest Fly (Dumbbell)
2
12-15 reps
-
5
Push Up
2
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
8-10 reps
RPE 5
2
Incline Bench Press (Dumbbell)
1
1
8-10 reps
8-10 reps
-
-
3
Bench Press (Dumbbell)
3
8-10 reps
-
4
Chest Fly (Dumbbell)
2
12-15 reps
-
5
Push Up
2
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
8-10 reps
RPE 5
2
Incline Bench Press (Dumbbell)
1
1
8-10 reps
8-10 reps
-
-
3
Bench Press (Dumbbell)
3
8-10 reps
-
4
Chest Fly (Dumbbell)
2
12-15 reps
-
5
Push Up
2
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
8-10 reps
RPE 5
2
Incline Bench Press (Dumbbell)
1
1
8-10 reps
8-10 reps
-
-
3
Bench Press (Dumbbell)
3
8-10 reps
-
4
Chest Fly (Dumbbell)
2
12-15 reps
-
5
Push Up
2
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
8-10 reps
RPE 5
2
Incline Bench Press (Dumbbell)
1
1
8-10 reps
8-10 reps
-
-
3
Bench Press (Dumbbell)
3
8-10 reps
-
4
Chest Fly (Dumbbell)
2
12-15 reps
-
5
Push Up
2
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
8-10 reps
RPE 5
2
Incline Bench Press (Dumbbell)
1
1
8-10 reps
8-10 reps
-
-
3
Bench Press (Dumbbell)
3
8-10 reps
-
4
Chest Fly (Dumbbell)
2
12-15 reps
-
5
Push Up
2
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Dumbbell)
3
12-15 reps
-
2
Seated Shoulder Press (Dumbbell)
1
2
10 reps
12 reps
RPE 5
-
3
Lateral Raise (Dumbbell)
3
15 reps
-
4
Single Arm Row (Dumbbell)
2
12 reps
-
5
Chest Supported Row (Dumbbell)
2
12 reps
-
6
Upright Row (Dumbbell)
2
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Dumbbell)
3
12-15 reps
-
2
Seated Shoulder Press (Dumbbell)
1
2
10 reps
12 reps
RPE 5
-
3
Lateral Raise (Dumbbell)
3
15 reps
-
4
Single Arm Row (Dumbbell)
2
12 reps
-
5
Chest Supported Row (Dumbbell)
2
12 reps
-
6
Upright Row (Dumbbell)
2
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Dumbbell)
3
12-15 reps
-
2
Seated Shoulder Press (Dumbbell)
1
2
10 reps
12 reps
RPE 5
-
3
Lateral Raise (Dumbbell)
3
15 reps
-
4
Single Arm Row (Dumbbell)
2
12 reps
-
5
Chest Supported Row (Dumbbell)
2
12 reps
-
6
Upright Row (Dumbbell)
2
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Dumbbell)
3
12-15 reps
-
2
Seated Shoulder Press (Dumbbell)
1
2
10 reps
12 reps
RPE 5
-
3
Lateral Raise (Dumbbell)
3
15 reps
-
4
Single Arm Row (Dumbbell)
2
12 reps
-
5
Chest Supported Row (Dumbbell)
2
12 reps
-
6
Upright Row (Dumbbell)
2
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Dumbbell)
3
12-15 reps
-
2
Seated Shoulder Press (Dumbbell)
1
2
10 reps
12 reps
RPE 5
-
3
Lateral Raise (Dumbbell)
3
15 reps
-
4
Single Arm Row (Dumbbell)
2
12 reps
-
5
Chest Supported Row (Dumbbell)
2
12 reps
-
6
Upright Row (Dumbbell)
2
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Dumbbell)
3
12-15 reps
-
2
Seated Shoulder Press (Dumbbell)
1
2
10 reps
12 reps
RPE 5
-
3
Lateral Raise (Dumbbell)
3
15 reps
-
4
Single Arm Row (Dumbbell)
2
12 reps
-
5
Chest Supported Row (Dumbbell)
2
12 reps
-
6
Upright Row (Dumbbell)
2
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Dumbbell)
3
12-15 reps
-
2
Seated Shoulder Press (Dumbbell)
1
2
10 reps
12 reps
RPE 5
-
3
Lateral Raise (Dumbbell)
3
15 reps
-
4
Single Arm Row (Dumbbell)
2
12 reps
-
5
Chest Supported Row (Dumbbell)
2
12 reps
-
6
Upright Row (Dumbbell)
2
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Dumbbell)
3
12-15 reps
-
2
Seated Shoulder Press (Dumbbell)
1
2
10 reps
12 reps
RPE 5
-
3
Lateral Raise (Dumbbell)
3
15 reps
-
4
Single Arm Row (Dumbbell)
2
12 reps
-
5
Chest Supported Row (Dumbbell)
2
12 reps
-
6
Upright Row (Dumbbell)
2
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Dumbbell)
3
12-15 reps
-
2
Seated Shoulder Press (Dumbbell)
1
2
10 reps
12 reps
RPE 5
-
3
Lateral Raise (Dumbbell)
3
15 reps
-
4
Single Arm Row (Dumbbell)
2
12 reps
-
5
Chest Supported Row (Dumbbell)
2
12 reps
-
6
Upright Row (Dumbbell)
2
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Dumbbell)
3
12-15 reps
-
2
Seated Shoulder Press (Dumbbell)
1
2
10 reps
12 reps
RPE 5
-
3
Lateral Raise (Dumbbell)
3
15 reps
-
4
Single Arm Row (Dumbbell)
2
12 reps
-
5
Chest Supported Row (Dumbbell)
2
12 reps
-
6
Upright Row (Dumbbell)
2
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Dumbbell)
3
12-15 reps
-
2
Seated Shoulder Press (Dumbbell)
1
2
10 reps
12 reps
RPE 5
-
3
Lateral Raise (Dumbbell)
3
15 reps
-
4
Single Arm Row (Dumbbell)
2
12 reps
-
5
Chest Supported Row (Dumbbell)
2
12 reps
-
6
Upright Row (Dumbbell)
2
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Dumbbell)
3
12-15 reps
-
2
Seated Shoulder Press (Dumbbell)
1
2
10 reps
12 reps
RPE 5
-
3
Lateral Raise (Dumbbell)
3
15 reps
-
4
Single Arm Row (Dumbbell)
2
12 reps
-
5
Chest Supported Row (Dumbbell)
2
12 reps
-
6
Upright Row (Dumbbell)
2
15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
1
2
10 reps
10 reps
RPE 5
-
2
Hammer Curl
2
12 reps
-
3
Spider Curl
2
15 reps
-
4
Waiter Curl
1
20 reps
-
5
Single Arm Overhead Tricep Extension
1
1
10 reps
12 reps
RPE 5
-
6
Skull Crusher (Dumbbell)
3
15 reps
-
7
Dips Between Chairs
2
AMRAP
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
1
2
10 reps
10 reps
RPE 5
-
2
Hammer Curl
2
12 reps
-
3
Spider Curl
2
15 reps
-
4
Waiter Curl
1
20 reps
-
5
Single Arm Overhead Tricep Extension
1
1
10 reps
12 reps
RPE 5
-
6
Skull Crusher (Dumbbell)
3
15 reps
-
7
Dips Between Chairs
2
AMRAP
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
1
2
10 reps
10 reps
RPE 5
-
2
Hammer Curl
2
12 reps
-
3
Spider Curl
2
15 reps
-
4
Waiter Curl
1
20 reps
-
5
Single Arm Overhead Tricep Extension
1
1
10 reps
12 reps
RPE 5
-
6
Skull Crusher (Dumbbell)
3
15 reps
-
7
Dips Between Chairs
2
AMRAP
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
1
2
10 reps
10 reps
RPE 5
-
2
Hammer Curl
2
12 reps
-
3
Spider Curl
2
15 reps
-
4
Waiter Curl
1
20 reps
-
5
Single Arm Overhead Tricep Extension
1
1
10 reps
12 reps
RPE 5
-
6
Skull Crusher (Dumbbell)
3
15 reps
-
7
Dips Between Chairs
2
AMRAP
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
1
2
10 reps
10 reps
RPE 5
-
2
Hammer Curl
2
12 reps
-
3
Spider Curl
2
15 reps
-
4
Waiter Curl
1
20 reps
-
5
Single Arm Overhead Tricep Extension
1
1
10 reps
12 reps
RPE 5
-
6
Skull Crusher (Dumbbell)
3
15 reps
-
7
Dips Between Chairs
2
AMRAP
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
1
2
10 reps
10 reps
RPE 5
-
2
Hammer Curl
2
12 reps
-
3
Spider Curl
2
15 reps
-
4
Waiter Curl
1
20 reps
-
5
Single Arm Overhead Tricep Extension
1
1
10 reps
12 reps
RPE 5
-
6
Skull Crusher (Dumbbell)
3
15 reps
-
7
Dips Between Chairs
2
AMRAP
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
1
2
10 reps
10 reps
RPE 5
-
2
Hammer Curl
2
12 reps
-
3
Spider Curl
2
15 reps
-
4
Waiter Curl
1
20 reps
-
5
Single Arm Overhead Tricep Extension
1
1
10 reps
12 reps
RPE 5
-
6
Skull Crusher (Dumbbell)
3
15 reps
-
7
Dips Between Chairs
2
AMRAP
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
1
2
10 reps
10 reps
RPE 5
-
2
Hammer Curl
2
12 reps
-
3
Spider Curl
2
15 reps
-
4
Waiter Curl
1
20 reps
-
5
Single Arm Overhead Tricep Extension
1
1
10 reps
12 reps
RPE 5
-
6
Skull Crusher (Dumbbell)
3
15 reps
-
7
Dips Between Chairs
2
AMRAP
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
1
2
10 reps
10 reps
RPE 5
-
2
Hammer Curl
2
12 reps
-
3
Spider Curl
2
15 reps
-
4
Waiter Curl
1
20 reps
-
5
Single Arm Overhead Tricep Extension
1
1
10 reps
12 reps
RPE 5
-
6
Skull Crusher (Dumbbell)
3
15 reps
-
7
Dips Between Chairs
2
AMRAP
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
1
2
10 reps
10 reps
RPE 5
-
2
Hammer Curl
2
12 reps
-
3
Spider Curl
2
15 reps
-
4
Waiter Curl
1
20 reps
-
5
Single Arm Overhead Tricep Extension
1
1
10 reps
12 reps
RPE 5
-
6
Skull Crusher (Dumbbell)
3
15 reps
-
7
Dips Between Chairs
2
AMRAP
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
1
2
10 reps
10 reps
RPE 5
-
2
Hammer Curl
2
12 reps
-
3
Spider Curl
2
15 reps
-
4
Waiter Curl
1
20 reps
-
5
Single Arm Overhead Tricep Extension
1
1
10 reps
12 reps
RPE 5
-
6
Skull Crusher (Dumbbell)
3
15 reps
-
7
Dips Between Chairs
2
AMRAP
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
1
2
10 reps
10 reps
RPE 5
-
2
Hammer Curl
2
12 reps
-
3
Spider Curl
2
15 reps
-
4
Waiter Curl
1
20 reps
-
5
Single Arm Overhead Tricep Extension
1
1
10 reps
12 reps
RPE 5
-
6
Skull Crusher (Dumbbell)
3
15 reps
-
7
Dips Between Chairs
2
AMRAP
-
Week 1
1 / 12 Weeks
Day 1
1
Incline Bench Press (Dumbbell)
2 Sets
8-10 Reps
@5
2
Incline Bench Press (Dumbbell)
1 Set
1 Set
8-10 Reps
8-10 Reps
-
-
3
Bench Press (Dumbbell)
3 Sets
8-10 Reps
-
4
Chest Fly (Dumbbell)
2 Sets
12-15 Reps
-
5
Push Up
2 Sets
15 Reps
-
Day 2
1
Rear Delt Fly (Dumbbell)
3 Sets
12-15 Reps
-
2
Seated Shoulder Press (Dumbbell)
1 Set
2 Sets
10 Reps
12 Reps
@5
-
3
Lateral Raise (Dumbbell)
3 Sets
15 Reps
-
4
Single Arm Row (Dumbbell)
2 Sets
12 Reps
-
5
Chest Supported Row (Dumbbell)
2 Sets
12 Reps
-
6
Upright Row (Dumbbell)
2 Sets
15 Reps
-
Day 3
1
Bicep Curl (Dumbbell)
1 Set
2 Sets
10 Reps
10 Reps
@5
-
2
Hammer Curl
2 Sets
12 Reps
-
3
Spider Curl
2 Sets
15 Reps
-
4
Waiter Curl
1 Set
20 Reps
-
5
Single Arm Overhead Tricep Extension
1 Set
1 Set
10 Reps
12 Reps
@5
-
6
Skull Crusher (Dumbbell)
3 Sets
15 Reps
-
7
Dips Between Chairs
2 Sets
AMRAP
-
Day 4
1
Incline Bench Press (Dumbbell)
2 Sets
8-10 Reps
@5
2
Incline Bench Press (Dumbbell)
1 Set
1 Set
8-10 Reps
8-10 Reps
-
-
3
Bench Press (Dumbbell)
3 Sets
8-10 Reps
-
4
Chest Fly (Dumbbell)
2 Sets
12-15 Reps
-
5
Push Up
2 Sets
15 Reps
-
Day 5
1
Rear Delt Fly (Dumbbell)
3 Sets
12-15 Reps
-
2
Seated Shoulder Press (Dumbbell)
1 Set
2 Sets
10 Reps
12 Reps
@5
-
3
Lateral Raise (Dumbbell)
3 Sets
15 Reps
-
4
Single Arm Row (Dumbbell)
2 Sets
12 Reps
-
5
Chest Supported Row (Dumbbell)
2 Sets
12 Reps
-
6
Upright Row (Dumbbell)
2 Sets
15 Reps
-
Day 6
1
Bicep Curl (Dumbbell)
1 Set
2 Sets
10 Reps
10 Reps
@5
-
2
Hammer Curl
2 Sets
12 Reps
-
3
Spider Curl
2 Sets
15 Reps
-
4
Waiter Curl
1 Set
20 Reps
-
5
Single Arm Overhead Tricep Extension
1 Set
1 Set
10 Reps
12 Reps
@5
-
6
Skull Crusher (Dumbbell)
3 Sets
15 Reps
-
7
Dips Between Chairs
2 Sets
AMRAP
-