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Skinny Fat Program Home

by Sayed A.
8 athletes joined

Program Description

Get a better body at home with Dumbbells

Program Overview

  • Level
    Novice
  • Goal
    Muscle & Sculpting, Bodybuilding
  • Equipment
    Dumbbell Only
  • Program Length
    12 weeks
  • Time Per Workout
    40 minutes
  • Created
    Jul 09, 2024 02:13
  • Last Edited
    Feb 21, 2025 05:19
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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
Bicep Curl (Dumbbell)
3
-
2
Reverse Bicep Curl (Dumbbell)
3
-
3
Hammer Curl
3
-
4
Seated Dumbbell Curl
3
-
5
Dumbbell Row
3
-
6
Shrug (Dumbbell)
3
-
7
Bent Over Row (Dumbbell)
3
-
8
Single Arm Row (Dumbbell)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
3
-
2
Reverse Bicep Curl (Dumbbell)
3
-
3
Hammer Curl
3
-
4
Seated Dumbbell Curl
3
-
5
Dumbbell Row
3
-
6
Shrug (Dumbbell)
3
-
7
Bent Over Row (Dumbbell)
3
-
8
Single Arm Row (Dumbbell)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
3
-
2
Reverse Bicep Curl (Dumbbell)
3
-
3
Hammer Curl
3
-
4
Seated Dumbbell Curl
3
-
5
Dumbbell Row
3
-
6
Shrug (Dumbbell)
3
-
7
Bent Over Row (Dumbbell)
3
-
8
Single Arm Row (Dumbbell)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
3
-
2
Reverse Bicep Curl (Dumbbell)
3
-
3
Hammer Curl
3
-
4
Seated Dumbbell Curl
3
-
5
Dumbbell Row
3
-
6
Shrug (Dumbbell)
3
-
7
Bent Over Row (Dumbbell)
3
-
8
Single Arm Row (Dumbbell)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
3
-
2
Reverse Bicep Curl (Dumbbell)
3
-
3
Hammer Curl
3
-
4
Seated Dumbbell Curl
3
-
5
Dumbbell Row
3
-
6
Shrug (Dumbbell)
3
-
7
Bent Over Row (Dumbbell)
3
-
8
Single Arm Row (Dumbbell)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
3
-
2
Reverse Bicep Curl (Dumbbell)
3
-
3
Hammer Curl
3
-
4
Seated Dumbbell Curl
3
-
5
Dumbbell Row
3
-
6
Shrug (Dumbbell)
3
-
7
Bent Over Row (Dumbbell)
3
-
8
Single Arm Row (Dumbbell)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
3
-
2
Reverse Bicep Curl (Dumbbell)
3
-
3
Hammer Curl
3
-
4
Seated Dumbbell Curl
3
-
5
Dumbbell Row
3
-
6
Shrug (Dumbbell)
3
-
7
Bent Over Row (Dumbbell)
3
-
8
Single Arm Row (Dumbbell)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
3
-
2
Reverse Bicep Curl (Dumbbell)
3
-
3
Hammer Curl
3
-
4
Seated Dumbbell Curl
3
-
5
Dumbbell Row
3
-
6
Shrug (Dumbbell)
3
-
7
Bent Over Row (Dumbbell)
3
-
8
Single Arm Row (Dumbbell)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
3
-
2
Reverse Bicep Curl (Dumbbell)
3
-
3
Hammer Curl
3
-
4
Seated Dumbbell Curl
3
-
5
Dumbbell Row
3
-
6
Shrug (Dumbbell)
3
-
7
Bent Over Row (Dumbbell)
3
-
8
Single Arm Row (Dumbbell)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
3
-
2
Reverse Bicep Curl (Dumbbell)
3
-
3
Hammer Curl
3
-
4
Seated Dumbbell Curl
3
-
5
Dumbbell Row
3
-
6
Shrug (Dumbbell)
3
-
7
Bent Over Row (Dumbbell)
3
-
8
Single Arm Row (Dumbbell)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
3
-
2
Reverse Bicep Curl (Dumbbell)
3
-
3
Hammer Curl
3
-
4
Seated Dumbbell Curl
3
-
5
Dumbbell Row
3
-
6
Shrug (Dumbbell)
3
-
7
Bent Over Row (Dumbbell)
3
-
8
Single Arm Row (Dumbbell)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
3
-
2
Reverse Bicep Curl (Dumbbell)
3
-
3
Hammer Curl
3
-
4
Seated Dumbbell Curl
3
-
5
Dumbbell Row
3
-
6
Shrug (Dumbbell)
3
-
7
Bent Over Row (Dumbbell)
3
-
8
Single Arm Row (Dumbbell)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pec Fly (Dumbbell)
3
-
2
Floor Press (Dumbbell)
3
-
3
Chest Fly (Dumbbell)
3
-
4
Skull Crusher
3
-
5
Overhead Extension (Dumbbell)
3
-
6
Single Arm Overhead Tricep Extension
3
-
7
shrugs
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pec Fly (Dumbbell)
3
-
2
Floor Press (Dumbbell)
3
-
3
Chest Fly (Dumbbell)
3
-
4
Skull Crusher
3
-
5
Overhead Extension (Dumbbell)
3
-
6
Single Arm Overhead Tricep Extension
3
-
7
shrugs
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pec Fly (Dumbbell)
3
-
2
Floor Press (Dumbbell)
3
-
3
Chest Fly (Dumbbell)
3
-
4
Skull Crusher
3
-
5
Overhead Extension (Dumbbell)
3
-
6
Single Arm Overhead Tricep Extension
3
-
7
shrugs
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pec Fly (Dumbbell)
3
-
2
Floor Press (Dumbbell)
3
-
3
Chest Fly (Dumbbell)
3
-
4
Skull Crusher
3
-
5
Overhead Extension (Dumbbell)
3
-
6
Single Arm Overhead Tricep Extension
3
-
7
shrugs
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pec Fly (Dumbbell)
3
-
2
Floor Press (Dumbbell)
3
-
3
Chest Fly (Dumbbell)
3
-
4
Skull Crusher
3
-
5
Overhead Extension (Dumbbell)
3
-
6
Single Arm Overhead Tricep Extension
3
-
7
shrugs
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pec Fly (Dumbbell)
3
-
2
Floor Press (Dumbbell)
3
-
3
Chest Fly (Dumbbell)
3
-
4
Skull Crusher
3
-
5
Overhead Extension (Dumbbell)
3
-
6
Single Arm Overhead Tricep Extension
3
-
7
shrugs
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pec Fly (Dumbbell)
3
-
2
Floor Press (Dumbbell)
3
-
3
Chest Fly (Dumbbell)
3
-
4
Skull Crusher
3
-
5
Overhead Extension (Dumbbell)
3
-
6
Single Arm Overhead Tricep Extension
3
-
7
shrugs
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pec Fly (Dumbbell)
3
-
2
Floor Press (Dumbbell)
3
-
3
Chest Fly (Dumbbell)
3
-
4
Skull Crusher
3
-
5
Overhead Extension (Dumbbell)
3
-
6
Single Arm Overhead Tricep Extension
3
-
7
shrugs
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pec Fly (Dumbbell)
3
-
2
Floor Press (Dumbbell)
3
-
3
Chest Fly (Dumbbell)
3
-
4
Skull Crusher
3
-
5
Overhead Extension (Dumbbell)
3
-
6
Single Arm Overhead Tricep Extension
3
-
7
shrugs
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pec Fly (Dumbbell)
3
-
2
Floor Press (Dumbbell)
3
-
3
Chest Fly (Dumbbell)
3
-
4
Skull Crusher
3
-
5
Overhead Extension (Dumbbell)
3
-
6
Single Arm Overhead Tricep Extension
3
-
7
shrugs
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pec Fly (Dumbbell)
3
-
2
Floor Press (Dumbbell)
3
-
3
Chest Fly (Dumbbell)
3
-
4
Skull Crusher
3
-
5
Overhead Extension (Dumbbell)
3
-
6
Single Arm Overhead Tricep Extension
3
-
7
shrugs
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pec Fly (Dumbbell)
3
-
2
Floor Press (Dumbbell)
3
-
3
Chest Fly (Dumbbell)
3
-
4
Skull Crusher
3
-
5
Overhead Extension (Dumbbell)
3
-
6
Single Arm Overhead Tricep Extension
3
-
7
shrugs
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
3
-
2
Goblet Squat
3
-
3
Lunge (Dumbbell)
3
-
4
Split Squat (Dumbbell)
3
-
5
Glute Bridge (Dumbbell)
3
-
6
Hip Thrust (Dumbbell)
3
-
7
Romanian Deadlift (Dumbbell)
3
-
8
Stiff Leg Deadlift (Dumbbell)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
3
-
2
Goblet Squat
3
-
3
Lunge (Dumbbell)
3
-
4
Split Squat (Dumbbell)
3
-
5
Glute Bridge (Dumbbell)
3
-
6
Hip Thrust (Dumbbell)
3
-
7
Romanian Deadlift (Dumbbell)
3
-
8
Stiff Leg Deadlift (Dumbbell)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
3
-
2
Goblet Squat
3
-
3
Lunge (Dumbbell)
3
-
4
Split Squat (Dumbbell)
3
-
5
Glute Bridge (Dumbbell)
3
-
6
Hip Thrust (Dumbbell)
3
-
7
Romanian Deadlift (Dumbbell)
3
-
8
Stiff Leg Deadlift (Dumbbell)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
3
-
2
Goblet Squat
3
-
3
Lunge (Dumbbell)
3
-
4
Split Squat (Dumbbell)
3
-
5
Glute Bridge (Dumbbell)
3
-
6
Hip Thrust (Dumbbell)
3
-
7
Romanian Deadlift (Dumbbell)
3
-
8
Stiff Leg Deadlift (Dumbbell)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
3
-
2
Goblet Squat
3
-
3
Lunge (Dumbbell)
3
-
4
Split Squat (Dumbbell)
3
-
5
Glute Bridge (Dumbbell)
3
-
6
Hip Thrust (Dumbbell)
3
-
7
Romanian Deadlift (Dumbbell)
3
-
8
Stiff Leg Deadlift (Dumbbell)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
3
-
2
Goblet Squat
3
-
3
Lunge (Dumbbell)
3
-
4
Split Squat (Dumbbell)
3
-
5
Glute Bridge (Dumbbell)
3
-
6
Hip Thrust (Dumbbell)
3
-
7
Romanian Deadlift (Dumbbell)
3
-
8
Stiff Leg Deadlift (Dumbbell)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
3
-
2
Goblet Squat
3
-
3
Lunge (Dumbbell)
3
-
4
Split Squat (Dumbbell)
3
-
5
Glute Bridge (Dumbbell)
3
-
6
Hip Thrust (Dumbbell)
3
-
7
Romanian Deadlift (Dumbbell)
3
-
8
Stiff Leg Deadlift (Dumbbell)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
3
-
2
Goblet Squat
3
-
3
Lunge (Dumbbell)
3
-
4
Split Squat (Dumbbell)
3
-
5
Glute Bridge (Dumbbell)
3
-
6
Hip Thrust (Dumbbell)
3
-
7
Romanian Deadlift (Dumbbell)
3
-
8
Stiff Leg Deadlift (Dumbbell)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
3
-
2
Goblet Squat
3
-
3
Lunge (Dumbbell)
3
-
4
Split Squat (Dumbbell)
3
-
5
Glute Bridge (Dumbbell)
3
-
6
Hip Thrust (Dumbbell)
3
-
7
Romanian Deadlift (Dumbbell)
3
-
8
Stiff Leg Deadlift (Dumbbell)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
3
-
2
Goblet Squat
3
-
3
Lunge (Dumbbell)
3
-
4
Split Squat (Dumbbell)
3
-
5
Glute Bridge (Dumbbell)
3
-
6
Hip Thrust (Dumbbell)
3
-
7
Romanian Deadlift (Dumbbell)
3
-
8
Stiff Leg Deadlift (Dumbbell)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
3
-
2
Goblet Squat
3
-
3
Lunge (Dumbbell)
3
-
4
Split Squat (Dumbbell)
3
-
5
Glute Bridge (Dumbbell)
3
-
6
Hip Thrust (Dumbbell)
3
-
7
Romanian Deadlift (Dumbbell)
3
-
8
Stiff Leg Deadlift (Dumbbell)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
3
-
2
Goblet Squat
3
-
3
Lunge (Dumbbell)
3
-
4
Split Squat (Dumbbell)
3
-
5
Glute Bridge (Dumbbell)
3
-
6
Hip Thrust (Dumbbell)
3
-
7
Romanian Deadlift (Dumbbell)
3
-
8
Stiff Leg Deadlift (Dumbbell)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
-
2
Overhead Press (Dumbbell)
3
-
3
Seated Shoulder Press (Dumbbell)
3
-
4
Front Raise
3
-
5
Skull Crusher
3
-
6
Floor Press (Dumbbell)
3
-
7
Overhead Extension (Dumbbell)
3
-
8
Hammer Curl
3
-
9
Bicep Curl (Dumbbell)
3
-
10
Reverse Bicep Curl (Dumbbell)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
-
2
Overhead Press (Dumbbell)
3
-
3
Seated Shoulder Press (Dumbbell)
3
-
4
Front Raise
3
-
5
Skull Crusher
3
-
6
Floor Press (Dumbbell)
3
-
7
Overhead Extension (Dumbbell)
3
-
8
Hammer Curl
3
-
9
Bicep Curl (Dumbbell)
3
-
10
Reverse Bicep Curl (Dumbbell)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
-
2
Overhead Press (Dumbbell)
3
-
3
Seated Shoulder Press (Dumbbell)
3
-
4
Front Raise
3
-
5
Skull Crusher
3
-
6
Floor Press (Dumbbell)
3
-
7
Overhead Extension (Dumbbell)
3
-
8
Hammer Curl
3
-
9
Bicep Curl (Dumbbell)
3
-
10
Reverse Bicep Curl (Dumbbell)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
-
2
Overhead Press (Dumbbell)
3
-
3
Seated Shoulder Press (Dumbbell)
3
-
4
Front Raise
3
-
5
Skull Crusher
3
-
6
Floor Press (Dumbbell)
3
-
7
Overhead Extension (Dumbbell)
3
-
8
Hammer Curl
3
-
9
Bicep Curl (Dumbbell)
3
-
10
Reverse Bicep Curl (Dumbbell)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
-
2
Overhead Press (Dumbbell)
3
-
3
Seated Shoulder Press (Dumbbell)
3
-
4
Front Raise
3
-
5
Skull Crusher
3
-
6
Floor Press (Dumbbell)
3
-
7
Overhead Extension (Dumbbell)
3
-
8
Hammer Curl
3
-
9
Bicep Curl (Dumbbell)
3
-
10
Reverse Bicep Curl (Dumbbell)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
-
2
Overhead Press (Dumbbell)
3
-
3
Seated Shoulder Press (Dumbbell)
3
-
4
Front Raise
3
-
5
Skull Crusher
3
-
6
Floor Press (Dumbbell)
3
-
7
Overhead Extension (Dumbbell)
3
-
8
Hammer Curl
3
-
9
Bicep Curl (Dumbbell)
3
-
10
Reverse Bicep Curl (Dumbbell)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
-
2
Overhead Press (Dumbbell)
3
-
3
Seated Shoulder Press (Dumbbell)
3
-
4
Front Raise
3
-
5
Skull Crusher
3
-
6
Floor Press (Dumbbell)
3
-
7
Overhead Extension (Dumbbell)
3
-
8
Hammer Curl
3
-
9
Bicep Curl (Dumbbell)
3
-
10
Reverse Bicep Curl (Dumbbell)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
-
2
Overhead Press (Dumbbell)
3
-
3
Seated Shoulder Press (Dumbbell)
3
-
4
Front Raise
3
-
5
Skull Crusher
3
-
6
Floor Press (Dumbbell)
3
-
7
Overhead Extension (Dumbbell)
3
-
8
Hammer Curl
3
-
9
Bicep Curl (Dumbbell)
3
-
10
Reverse Bicep Curl (Dumbbell)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
-
2
Overhead Press (Dumbbell)
3
-
3
Seated Shoulder Press (Dumbbell)
3
-
4
Front Raise
3
-
5
Skull Crusher
3
-
6
Floor Press (Dumbbell)
3
-
7
Overhead Extension (Dumbbell)
3
-
8
Hammer Curl
3
-
9
Bicep Curl (Dumbbell)
3
-
10
Reverse Bicep Curl (Dumbbell)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
-
2
Overhead Press (Dumbbell)
3
-
3
Seated Shoulder Press (Dumbbell)
3
-
4
Front Raise
3
-
5
Skull Crusher
3
-
6
Floor Press (Dumbbell)
3
-
7
Overhead Extension (Dumbbell)
3
-
8
Hammer Curl
3
-
9
Bicep Curl (Dumbbell)
3
-
10
Reverse Bicep Curl (Dumbbell)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
-
2
Overhead Press (Dumbbell)
3
-
3
Seated Shoulder Press (Dumbbell)
3
-
4
Front Raise
3
-
5
Skull Crusher
3
-
6
Floor Press (Dumbbell)
3
-
7
Overhead Extension (Dumbbell)
3
-
8
Hammer Curl
3
-
9
Bicep Curl (Dumbbell)
3
-
10
Reverse Bicep Curl (Dumbbell)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
-
2
Overhead Press (Dumbbell)
3
-
3
Seated Shoulder Press (Dumbbell)
3
-
4
Front Raise
3
-
5
Skull Crusher
3
-
6
Floor Press (Dumbbell)
3
-
7
Overhead Extension (Dumbbell)
3
-
8
Hammer Curl
3
-
9
Bicep Curl (Dumbbell)
3
-
10
Reverse Bicep Curl (Dumbbell)
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Dumbbell)
3
-
2
Floor Press (Dumbbell)
3
-
3
Pec Fly (Dumbbell)
3
-
4
Dumbbell Row
3
-
5
Shrug (Dumbbell)
3
-
6
Pullover (Dumbbell)
3
-
7
Bent Over Row (Dumbbell)
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Dumbbell)
3
-
2
Floor Press (Dumbbell)
3
-
3
Pec Fly (Dumbbell)
3
-
4
Dumbbell Row
3
-
5
Shrug (Dumbbell)
3
-
6
Pullover (Dumbbell)
3
-
7
Bent Over Row (Dumbbell)
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Dumbbell)
3
-
2
Floor Press (Dumbbell)
3
-
3
Pec Fly (Dumbbell)
3
-
4
Dumbbell Row
3
-
5
Shrug (Dumbbell)
3
-
6
Pullover (Dumbbell)
3
-
7
Bent Over Row (Dumbbell)
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Dumbbell)
3
-
2
Floor Press (Dumbbell)
3
-
3
Pec Fly (Dumbbell)
3
-
4
Dumbbell Row
3
-
5
Shrug (Dumbbell)
3
-
6
Pullover (Dumbbell)
3
-
7
Bent Over Row (Dumbbell)
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Dumbbell)
3
-
2
Floor Press (Dumbbell)
3
-
3
Pec Fly (Dumbbell)
3
-
4
Dumbbell Row
3
-
5
Shrug (Dumbbell)
3
-
6
Pullover (Dumbbell)
3
-
7
Bent Over Row (Dumbbell)
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Dumbbell)
3
-
2
Floor Press (Dumbbell)
3
-
3
Pec Fly (Dumbbell)
3
-
4
Dumbbell Row
3
-
5
Shrug (Dumbbell)
3
-
6
Pullover (Dumbbell)
3
-
7
Bent Over Row (Dumbbell)
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Dumbbell)
3
-
2
Floor Press (Dumbbell)
3
-
3
Pec Fly (Dumbbell)
3
-
4
Dumbbell Row
3
-
5
Shrug (Dumbbell)
3
-
6
Pullover (Dumbbell)
3
-
7
Bent Over Row (Dumbbell)
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Dumbbell)
3
-
2
Floor Press (Dumbbell)
3
-
3
Pec Fly (Dumbbell)
3
-
4
Dumbbell Row
3
-
5
Shrug (Dumbbell)
3
-
6
Pullover (Dumbbell)
3
-
7
Bent Over Row (Dumbbell)
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Dumbbell)
3
-
2
Floor Press (Dumbbell)
3
-
3
Pec Fly (Dumbbell)
3
-
4
Dumbbell Row
3
-
5
Shrug (Dumbbell)
3
-
6
Pullover (Dumbbell)
3
-
7
Bent Over Row (Dumbbell)
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Dumbbell)
3
-
2
Floor Press (Dumbbell)
3
-
3
Pec Fly (Dumbbell)
3
-
4
Dumbbell Row
3
-
5
Shrug (Dumbbell)
3
-
6
Pullover (Dumbbell)
3
-
7
Bent Over Row (Dumbbell)
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Dumbbell)
3
-
2
Floor Press (Dumbbell)
3
-
3
Pec Fly (Dumbbell)
3
-
4
Dumbbell Row
3
-
5
Shrug (Dumbbell)
3
-
6
Pullover (Dumbbell)
3
-
7
Bent Over Row (Dumbbell)
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Dumbbell)
3
-
2
Floor Press (Dumbbell)
3
-
3
Pec Fly (Dumbbell)
3
-
4
Dumbbell Row
3
-
5
Shrug (Dumbbell)
3
-
6
Pullover (Dumbbell)
3
-
7
Bent Over Row (Dumbbell)
3
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
-
2
Arnold Press
3
-
3
Front Raise
3
-
4
Wrist Curls
3
-
5
Reverse Wrist Curl (Dumbbell)
3
-
6
Suitcase Carry
3
-
7
Side Bend (Dumbbell)
3
-
8
Abs Crunch (Weighted)
3
-
9
Russian Twist (Dumbbell)
3
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
-
2
Arnold Press
3
-
3
Front Raise
3
-
4
Wrist Curls
3
-
5
Reverse Wrist Curl (Dumbbell)
3
-
6
Suitcase Carry
3
-
7
Side Bend (Dumbbell)
3
-
8
Abs Crunch (Weighted)
3
-
9
Russian Twist (Dumbbell)
3
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
-
2
Arnold Press
3
-
3
Front Raise
3
-
4
Wrist Curls
3
-
5
Reverse Wrist Curl (Dumbbell)
3
-
6
Suitcase Carry
3
-
7
Side Bend (Dumbbell)
3
-
8
Abs Crunch (Weighted)
3
-
9
Russian Twist (Dumbbell)
3
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
-
2
Arnold Press
3
-
3
Front Raise
3
-
4
Wrist Curls
3
-
5
Reverse Wrist Curl (Dumbbell)
3
-
6
Suitcase Carry
3
-
7
Side Bend (Dumbbell)
3
-
8
Abs Crunch (Weighted)
3
-
9
Russian Twist (Dumbbell)
3
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
-
2
Arnold Press
3
-
3
Front Raise
3
-
4
Wrist Curls
3
-
5
Reverse Wrist Curl (Dumbbell)
3
-
6
Suitcase Carry
3
-
7
Side Bend (Dumbbell)
3
-
8
Abs Crunch (Weighted)
3
-
9
Russian Twist (Dumbbell)
3
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
-
2
Arnold Press
3
-
3
Front Raise
3
-
4
Wrist Curls
3
-
5
Reverse Wrist Curl (Dumbbell)
3
-
6
Suitcase Carry
3
-
7
Side Bend (Dumbbell)
3
-
8
Abs Crunch (Weighted)
3
-
9
Russian Twist (Dumbbell)
3
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
-
2
Arnold Press
3
-
3
Front Raise
3
-
4
Wrist Curls
3
-
5
Reverse Wrist Curl (Dumbbell)
3
-
6
Suitcase Carry
3
-
7
Side Bend (Dumbbell)
3
-
8
Abs Crunch (Weighted)
3
-
9
Russian Twist (Dumbbell)
3
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
-
2
Arnold Press
3
-
3
Front Raise
3
-
4
Wrist Curls
3
-
5
Reverse Wrist Curl (Dumbbell)
3
-
6
Suitcase Carry
3
-
7
Side Bend (Dumbbell)
3
-
8
Abs Crunch (Weighted)
3
-
9
Russian Twist (Dumbbell)
3
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
-
2
Arnold Press
3
-
3
Front Raise
3
-
4
Wrist Curls
3
-
5
Reverse Wrist Curl (Dumbbell)
3
-
6
Suitcase Carry
3
-
7
Side Bend (Dumbbell)
3
-
8
Abs Crunch (Weighted)
3
-
9
Russian Twist (Dumbbell)
3
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
-
2
Arnold Press
3
-
3
Front Raise
3
-
4
Wrist Curls
3
-
5
Reverse Wrist Curl (Dumbbell)
3
-
6
Suitcase Carry
3
-
7
Side Bend (Dumbbell)
3
-
8
Abs Crunch (Weighted)
3
-
9
Russian Twist (Dumbbell)
3
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
-
2
Arnold Press
3
-
3
Front Raise
3
-
4
Wrist Curls
3
-
5
Reverse Wrist Curl (Dumbbell)
3
-
6
Suitcase Carry
3
-
7
Side Bend (Dumbbell)
3
-
8
Abs Crunch (Weighted)
3
-
9
Russian Twist (Dumbbell)
3
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
-
2
Arnold Press
3
-
3
Front Raise
3
-
4
Wrist Curls
3
-
5
Reverse Wrist Curl (Dumbbell)
3
-
6
Suitcase Carry
3
-
7
Side Bend (Dumbbell)
3
-
8
Abs Crunch (Weighted)
3
-
9
Russian Twist (Dumbbell)
3
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
shrugs
1
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
shrugs
1
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
shrugs
1
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
shrugs
1
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
shrugs
1
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
shrugs
1
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
shrugs
1
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
shrugs
1
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
shrugs
1
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
shrugs
1
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
shrugs
1
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
shrugs
1
-
Week 1
1 / 12 Weeks
Day 1
1
Bicep Curl (Dumbbell)
3 Sets
-
2
Reverse Bicep Curl (Dumbbell)
3 Sets
-
3
Hammer Curl
3 Sets
-
4
Seated Dumbbell Curl
3 Sets
-
5
Dumbbell Row
3 Sets
-
6
Shrug (Dumbbell)
3 Sets
-
7
Bent Over Row (Dumbbell)
3 Sets
-
8
Single Arm Row (Dumbbell)
3 Sets
-
Day 2
1
Pec Fly (Dumbbell)
3 Sets
-
2
Floor Press (Dumbbell)
3 Sets
-
3
Chest Fly (Dumbbell)
3 Sets
-
4
Skull Crusher
3 Sets
-
5
Overhead Extension (Dumbbell)
3 Sets
-
6
Single Arm Overhead Tricep Extension
3 Sets
-
7
shrugs
3 Sets
-
Day 3
1
Standing Calf Raise
3 Sets
-
2
Goblet Squat
3 Sets
-
3
Lunge (Dumbbell)
3 Sets
-
4
Split Squat (Dumbbell)
3 Sets
-
5
Glute Bridge (Dumbbell)
3 Sets
-
6
Hip Thrust (Dumbbell)
3 Sets
-
7
Romanian Deadlift (Dumbbell)
3 Sets
-
8
Stiff Leg Deadlift (Dumbbell)
3 Sets
-
Day 4
1
Lateral Raise (Dumbbell)
3 Sets
-
2
Overhead Press (Dumbbell)
3 Sets
-
3
Seated Shoulder Press (Dumbbell)
3 Sets
-
4
Front Raise
3 Sets
-
5
Skull Crusher
3 Sets
-
6
Floor Press (Dumbbell)
3 Sets
-
7
Overhead Extension (Dumbbell)
3 Sets
-
8
Hammer Curl
3 Sets
-
9
Bicep Curl (Dumbbell)
3 Sets
-
10
Reverse Bicep Curl (Dumbbell)
3 Sets
-
Day 5
1
Chest Fly (Dumbbell)
3 Sets
-
2
Floor Press (Dumbbell)
3 Sets
-
3
Pec Fly (Dumbbell)
3 Sets
-
4
Dumbbell Row
3 Sets
-
5
Shrug (Dumbbell)
3 Sets
-
6
Pullover (Dumbbell)
3 Sets
-
7
Bent Over Row (Dumbbell)
3 Sets
-
Day 6
1
Lateral Raise (Dumbbell)
3 Sets
-
2
Arnold Press
3 Sets
-
3
Front Raise
3 Sets
-
4
Wrist Curls
3 Sets
-
5
Reverse Wrist Curl (Dumbbell)
3 Sets
-
6
Suitcase Carry
3 Sets
-
7
Side Bend (Dumbbell)
3 Sets
-
8
Abs Crunch (Weighted)
3 Sets
-
9
Russian Twist (Dumbbell)
3 Sets
-
Day 7
1
shrugs
1 Set
-