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BoostcampPNG

Only Upper (Dumbbells)

by
17 athletes joined

Program Description

Ignore sets go until failure every set. repeat days if you want to do more a week

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Muscle & Sculpting
  • Equipment
    Dumbbell Only
  • Program Length
    12 weeks
  • Time Per Workout
    50 minutes
  • Created
    Jun 01, 2024 03:39
  • Last Edited
    Feb 09, 2025 03:29
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
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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
2A
Bench Press (Dumbbell)
5
12 reps
-
3A
Decline Bench Press (Dumbbell)
4
12 reps
-
4
Floor Press (Dumbbell)
3
12 reps
-
5
Seated Shoulder Press (Dumbbell)
4
10 reps
-
6
Lateral Raise (Dumbbell)
3
10 reps
-
7
Overhead Extension (Dumbbell)
3
10 reps
-
8
Bicep Curl (Dumbbell)
4
12 reps
-
9
Hammer Curl
4
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
2A
Bench Press (Dumbbell)
5
12 reps
-
3A
Decline Bench Press (Dumbbell)
4
12 reps
-
4
Floor Press (Dumbbell)
3
12 reps
-
5
Seated Shoulder Press (Dumbbell)
4
10 reps
-
6
Lateral Raise (Dumbbell)
3
10 reps
-
7
Overhead Extension (Dumbbell)
3
10 reps
-
8
Bicep Curl (Dumbbell)
4
12 reps
-
9
Hammer Curl
4
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
2A
Bench Press (Dumbbell)
5
12 reps
-
3A
Decline Bench Press (Dumbbell)
4
12 reps
-
4
Floor Press (Dumbbell)
3
12 reps
-
5
Seated Shoulder Press (Dumbbell)
4
10 reps
-
6
Lateral Raise (Dumbbell)
3
10 reps
-
7
Overhead Extension (Dumbbell)
3
10 reps
-
8
Bicep Curl (Dumbbell)
4
12 reps
-
9
Hammer Curl
4
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
2A
Bench Press (Dumbbell)
5
12 reps
-
3A
Decline Bench Press (Dumbbell)
4
12 reps
-
4
Floor Press (Dumbbell)
3
12 reps
-
5
Seated Shoulder Press (Dumbbell)
4
10 reps
-
6
Lateral Raise (Dumbbell)
3
10 reps
-
7
Overhead Extension (Dumbbell)
3
10 reps
-
8
Bicep Curl (Dumbbell)
4
12 reps
-
9
Hammer Curl
4
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
2A
Bench Press (Dumbbell)
5
12 reps
-
3A
Decline Bench Press (Dumbbell)
4
12 reps
-
4
Floor Press (Dumbbell)
3
12 reps
-
5
Seated Shoulder Press (Dumbbell)
4
10 reps
-
6
Lateral Raise (Dumbbell)
3
10 reps
-
7
Overhead Extension (Dumbbell)
3
10 reps
-
8
Bicep Curl (Dumbbell)
4
12 reps
-
9
Hammer Curl
4
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
2A
Bench Press (Dumbbell)
5
12 reps
-
3A
Decline Bench Press (Dumbbell)
4
12 reps
-
4
Floor Press (Dumbbell)
3
12 reps
-
5
Seated Shoulder Press (Dumbbell)
4
10 reps
-
6
Lateral Raise (Dumbbell)
3
10 reps
-
7
Overhead Extension (Dumbbell)
3
10 reps
-
8
Bicep Curl (Dumbbell)
4
12 reps
-
9
Hammer Curl
4
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
2A
Bench Press (Dumbbell)
5
12 reps
-
3A
Decline Bench Press (Dumbbell)
4
12 reps
-
4
Floor Press (Dumbbell)
3
12 reps
-
5
Seated Shoulder Press (Dumbbell)
4
10 reps
-
6
Lateral Raise (Dumbbell)
3
10 reps
-
7
Overhead Extension (Dumbbell)
3
10 reps
-
8
Bicep Curl (Dumbbell)
4
12 reps
-
9
Hammer Curl
4
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
2A
Bench Press (Dumbbell)
5
12 reps
-
3A
Decline Bench Press (Dumbbell)
4
12 reps
-
4
Floor Press (Dumbbell)
3
12 reps
-
5
Seated Shoulder Press (Dumbbell)
4
10 reps
-
6
Lateral Raise (Dumbbell)
3
10 reps
-
7
Overhead Extension (Dumbbell)
3
10 reps
-
8
Bicep Curl (Dumbbell)
4
12 reps
-
9
Hammer Curl
4
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
2A
Bench Press (Dumbbell)
5
12 reps
-
3A
Decline Bench Press (Dumbbell)
4
12 reps
-
4
Floor Press (Dumbbell)
3
12 reps
-
5
Seated Shoulder Press (Dumbbell)
4
10 reps
-
6
Lateral Raise (Dumbbell)
3
10 reps
-
7
Overhead Extension (Dumbbell)
3
10 reps
-
8
Bicep Curl (Dumbbell)
4
12 reps
-
9
Hammer Curl
4
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
2A
Bench Press (Dumbbell)
5
12 reps
-
3A
Decline Bench Press (Dumbbell)
4
12 reps
-
4
Floor Press (Dumbbell)
3
12 reps
-
5
Seated Shoulder Press (Dumbbell)
4
10 reps
-
6
Lateral Raise (Dumbbell)
3
10 reps
-
7
Overhead Extension (Dumbbell)
3
10 reps
-
8
Bicep Curl (Dumbbell)
4
12 reps
-
9
Hammer Curl
4
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
2A
Bench Press (Dumbbell)
5
12 reps
-
3A
Decline Bench Press (Dumbbell)
4
12 reps
-
4
Floor Press (Dumbbell)
3
12 reps
-
5
Seated Shoulder Press (Dumbbell)
4
10 reps
-
6
Lateral Raise (Dumbbell)
3
10 reps
-
7
Overhead Extension (Dumbbell)
3
10 reps
-
8
Bicep Curl (Dumbbell)
4
12 reps
-
9
Hammer Curl
4
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
2A
Bench Press (Dumbbell)
5
12 reps
-
3A
Decline Bench Press (Dumbbell)
4
12 reps
-
4
Floor Press (Dumbbell)
3
12 reps
-
5
Seated Shoulder Press (Dumbbell)
4
10 reps
-
6
Lateral Raise (Dumbbell)
3
10 reps
-
7
Overhead Extension (Dumbbell)
3
10 reps
-
8
Bicep Curl (Dumbbell)
4
12 reps
-
9
Hammer Curl
4
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Dumbbell)
5
12 reps
-
2
Chest Supported Row (Dumbbell)
4
12 reps
-
3
Pullover (Dumbbell)
3
10 reps
-
4
Rear Delt Fly (Dumbbell)
3
10 reps
-
5
Bicep Curl (Dumbbell)
4
12 reps
-
6
Zottman Curl
4
12 reps
-
7
Hammer Curl
4
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Dumbbell)
5
12 reps
-
2
Chest Supported Row (Dumbbell)
4
12 reps
-
3
Pullover (Dumbbell)
3
10 reps
-
4
Rear Delt Fly (Dumbbell)
3
10 reps
-
5
Bicep Curl (Dumbbell)
4
12 reps
-
6
Zottman Curl
4
12 reps
-
7
Hammer Curl
4
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Dumbbell)
5
12 reps
-
2
Chest Supported Row (Dumbbell)
4
12 reps
-
3
Pullover (Dumbbell)
3
10 reps
-
4
Rear Delt Fly (Dumbbell)
3
10 reps
-
5
Bicep Curl (Dumbbell)
4
12 reps
-
6
Zottman Curl
4
12 reps
-
7
Hammer Curl
4
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Dumbbell)
5
12 reps
-
2
Chest Supported Row (Dumbbell)
4
12 reps
-
3
Pullover (Dumbbell)
3
10 reps
-
4
Rear Delt Fly (Dumbbell)
3
10 reps
-
5
Bicep Curl (Dumbbell)
4
12 reps
-
6
Zottman Curl
4
12 reps
-
7
Hammer Curl
4
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Dumbbell)
5
12 reps
-
2
Chest Supported Row (Dumbbell)
4
12 reps
-
3
Pullover (Dumbbell)
3
10 reps
-
4
Rear Delt Fly (Dumbbell)
3
10 reps
-
5
Bicep Curl (Dumbbell)
4
12 reps
-
6
Zottman Curl
4
12 reps
-
7
Hammer Curl
4
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Dumbbell)
5
12 reps
-
2
Chest Supported Row (Dumbbell)
4
12 reps
-
3
Pullover (Dumbbell)
3
10 reps
-
4
Rear Delt Fly (Dumbbell)
3
10 reps
-
5
Bicep Curl (Dumbbell)
4
12 reps
-
6
Zottman Curl
4
12 reps
-
7
Hammer Curl
4
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Dumbbell)
5
12 reps
-
2
Chest Supported Row (Dumbbell)
4
12 reps
-
3
Pullover (Dumbbell)
3
10 reps
-
4
Rear Delt Fly (Dumbbell)
3
10 reps
-
5
Bicep Curl (Dumbbell)
4
12 reps
-
6
Zottman Curl
4
12 reps
-
7
Hammer Curl
4
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Dumbbell)
5
12 reps
-
2
Chest Supported Row (Dumbbell)
4
12 reps
-
3
Pullover (Dumbbell)
3
10 reps
-
4
Rear Delt Fly (Dumbbell)
3
10 reps
-
5
Bicep Curl (Dumbbell)
4
12 reps
-
6
Zottman Curl
4
12 reps
-
7
Hammer Curl
4
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Dumbbell)
5
12 reps
-
2
Chest Supported Row (Dumbbell)
4
12 reps
-
3
Pullover (Dumbbell)
3
10 reps
-
4
Rear Delt Fly (Dumbbell)
3
10 reps
-
5
Bicep Curl (Dumbbell)
4
12 reps
-
6
Zottman Curl
4
12 reps
-
7
Hammer Curl
4
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Dumbbell)
5
12 reps
-
2
Chest Supported Row (Dumbbell)
4
12 reps
-
3
Pullover (Dumbbell)
3
10 reps
-
4
Rear Delt Fly (Dumbbell)
3
10 reps
-
5
Bicep Curl (Dumbbell)
4
12 reps
-
6
Zottman Curl
4
12 reps
-
7
Hammer Curl
4
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Dumbbell)
5
12 reps
-
2
Chest Supported Row (Dumbbell)
4
12 reps
-
3
Pullover (Dumbbell)
3
10 reps
-
4
Rear Delt Fly (Dumbbell)
3
10 reps
-
5
Bicep Curl (Dumbbell)
4
12 reps
-
6
Zottman Curl
4
12 reps
-
7
Hammer Curl
4
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Dumbbell)
5
12 reps
-
2
Chest Supported Row (Dumbbell)
4
12 reps
-
3
Pullover (Dumbbell)
3
10 reps
-
4
Rear Delt Fly (Dumbbell)
3
10 reps
-
5
Bicep Curl (Dumbbell)
4
12 reps
-
6
Zottman Curl
4
12 reps
-
7
Hammer Curl
4
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
5
12 reps
-
2
Chest Fly (Dumbbell)
3
12 reps
-
3
Standing Shoulder Press (Dumbbell)
4
12 reps
-
4
Arnold Press
3
12 reps
-
5
Lateral Raise (Dumbbell)
3
12 reps
-
6
Skull Crusher
3
12 reps
-
7
Zottman Curl
4
12 reps
-
8
Bicep Curl (Dumbbell)
4
12 reps
-
9
Hammer Curl
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
5
12 reps
-
2
Chest Fly (Dumbbell)
3
12 reps
-
3
Standing Shoulder Press (Dumbbell)
4
12 reps
-
4
Arnold Press
3
12 reps
-
5
Lateral Raise (Dumbbell)
3
12 reps
-
6
Skull Crusher
3
12 reps
-
7
Zottman Curl
4
12 reps
-
8
Bicep Curl (Dumbbell)
4
12 reps
-
9
Hammer Curl
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
5
12 reps
-
2
Chest Fly (Dumbbell)
3
12 reps
-
3
Standing Shoulder Press (Dumbbell)
4
12 reps
-
4
Arnold Press
3
12 reps
-
5
Lateral Raise (Dumbbell)
3
12 reps
-
6
Skull Crusher
3
12 reps
-
7
Zottman Curl
4
12 reps
-
8
Bicep Curl (Dumbbell)
4
12 reps
-
9
Hammer Curl
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
5
12 reps
-
2
Chest Fly (Dumbbell)
3
12 reps
-
3
Standing Shoulder Press (Dumbbell)
4
12 reps
-
4
Arnold Press
3
12 reps
-
5
Lateral Raise (Dumbbell)
3
12 reps
-
6
Skull Crusher
3
12 reps
-
7
Zottman Curl
4
12 reps
-
8
Bicep Curl (Dumbbell)
4
12 reps
-
9
Hammer Curl
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
5
12 reps
-
2
Chest Fly (Dumbbell)
3
12 reps
-
3
Standing Shoulder Press (Dumbbell)
4
12 reps
-
4
Arnold Press
3
12 reps
-
5
Lateral Raise (Dumbbell)
3
12 reps
-
6
Skull Crusher
3
12 reps
-
7
Zottman Curl
4
12 reps
-
8
Bicep Curl (Dumbbell)
4
12 reps
-
9
Hammer Curl
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
5
12 reps
-
2
Chest Fly (Dumbbell)
3
12 reps
-
3
Standing Shoulder Press (Dumbbell)
4
12 reps
-
4
Arnold Press
3
12 reps
-
5
Lateral Raise (Dumbbell)
3
12 reps
-
6
Skull Crusher
3
12 reps
-
7
Zottman Curl
4
12 reps
-
8
Bicep Curl (Dumbbell)
4
12 reps
-
9
Hammer Curl
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
5
12 reps
-
2
Chest Fly (Dumbbell)
3
12 reps
-
3
Standing Shoulder Press (Dumbbell)
4
12 reps
-
4
Arnold Press
3
12 reps
-
5
Lateral Raise (Dumbbell)
3
12 reps
-
6
Skull Crusher
3
12 reps
-
7
Zottman Curl
4
12 reps
-
8
Bicep Curl (Dumbbell)
4
12 reps
-
9
Hammer Curl
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
5
12 reps
-
2
Chest Fly (Dumbbell)
3
12 reps
-
3
Standing Shoulder Press (Dumbbell)
4
12 reps
-
4
Arnold Press
3
12 reps
-
5
Lateral Raise (Dumbbell)
3
12 reps
-
6
Skull Crusher
3
12 reps
-
7
Zottman Curl
4
12 reps
-
8
Bicep Curl (Dumbbell)
4
12 reps
-
9
Hammer Curl
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
5
12 reps
-
2
Chest Fly (Dumbbell)
3
12 reps
-
3
Standing Shoulder Press (Dumbbell)
4
12 reps
-
4
Arnold Press
3
12 reps
-
5
Lateral Raise (Dumbbell)
3
12 reps
-
6
Skull Crusher
3
12 reps
-
7
Zottman Curl
4
12 reps
-
8
Bicep Curl (Dumbbell)
4
12 reps
-
9
Hammer Curl
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
5
12 reps
-
2
Chest Fly (Dumbbell)
3
12 reps
-
3
Standing Shoulder Press (Dumbbell)
4
12 reps
-
4
Arnold Press
3
12 reps
-
5
Lateral Raise (Dumbbell)
3
12 reps
-
6
Skull Crusher
3
12 reps
-
7
Zottman Curl
4
12 reps
-
8
Bicep Curl (Dumbbell)
4
12 reps
-
9
Hammer Curl
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
5
12 reps
-
2
Chest Fly (Dumbbell)
3
12 reps
-
3
Standing Shoulder Press (Dumbbell)
4
12 reps
-
4
Arnold Press
3
12 reps
-
5
Lateral Raise (Dumbbell)
3
12 reps
-
6
Skull Crusher
3
12 reps
-
7
Zottman Curl
4
12 reps
-
8
Bicep Curl (Dumbbell)
4
12 reps
-
9
Hammer Curl
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
5
12 reps
-
2
Chest Fly (Dumbbell)
3
12 reps
-
3
Standing Shoulder Press (Dumbbell)
4
12 reps
-
4
Arnold Press
3
12 reps
-
5
Lateral Raise (Dumbbell)
3
12 reps
-
6
Skull Crusher
3
12 reps
-
7
Zottman Curl
4
12 reps
-
8
Bicep Curl (Dumbbell)
4
12 reps
-
9
Hammer Curl
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Single Arm Row (Dumbbell)
5
12 reps
-
2
Chest Supported Row (Dumbbell)
4
12 reps
-
3
Pullover (Dumbbell)
4
12 reps
-
4
Hammer Curl
4
12 reps
-
5
Reverse Bicep Curl (Dumbbell)
4
13 reps
-
6
Bicep Curl (Dumbbell)
4
12 reps
-
7
Hammer Curl
4
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Single Arm Row (Dumbbell)
5
12 reps
-
2
Chest Supported Row (Dumbbell)
4
12 reps
-
3
Pullover (Dumbbell)
4
12 reps
-
4
Hammer Curl
4
12 reps
-
5
Reverse Bicep Curl (Dumbbell)
4
13 reps
-
6
Bicep Curl (Dumbbell)
4
12 reps
-
7
Hammer Curl
4
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Single Arm Row (Dumbbell)
5
12 reps
-
2
Chest Supported Row (Dumbbell)
4
12 reps
-
3
Pullover (Dumbbell)
4
12 reps
-
4
Hammer Curl
4
12 reps
-
5
Reverse Bicep Curl (Dumbbell)
4
13 reps
-
6
Bicep Curl (Dumbbell)
4
12 reps
-
7
Hammer Curl
4
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Single Arm Row (Dumbbell)
5
12 reps
-
2
Chest Supported Row (Dumbbell)
4
12 reps
-
3
Pullover (Dumbbell)
4
12 reps
-
4
Hammer Curl
4
12 reps
-
5
Reverse Bicep Curl (Dumbbell)
4
13 reps
-
6
Bicep Curl (Dumbbell)
4
12 reps
-
7
Hammer Curl
4
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Single Arm Row (Dumbbell)
5
12 reps
-
2
Chest Supported Row (Dumbbell)
4
12 reps
-
3
Pullover (Dumbbell)
4
12 reps
-
4
Hammer Curl
4
12 reps
-
5
Reverse Bicep Curl (Dumbbell)
4
13 reps
-
6
Bicep Curl (Dumbbell)
4
12 reps
-
7
Hammer Curl
4
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Single Arm Row (Dumbbell)
5
12 reps
-
2
Chest Supported Row (Dumbbell)
4
12 reps
-
3
Pullover (Dumbbell)
4
12 reps
-
4
Hammer Curl
4
12 reps
-
5
Reverse Bicep Curl (Dumbbell)
4
13 reps
-
6
Bicep Curl (Dumbbell)
4
12 reps
-
7
Hammer Curl
4
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Single Arm Row (Dumbbell)
5
12 reps
-
2
Chest Supported Row (Dumbbell)
4
12 reps
-
3
Pullover (Dumbbell)
4
12 reps
-
4
Hammer Curl
4
12 reps
-
5
Reverse Bicep Curl (Dumbbell)
4
13 reps
-
6
Bicep Curl (Dumbbell)
4
12 reps
-
7
Hammer Curl
4
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Single Arm Row (Dumbbell)
5
12 reps
-
2
Chest Supported Row (Dumbbell)
4
12 reps
-
3
Pullover (Dumbbell)
4
12 reps
-
4
Hammer Curl
4
12 reps
-
5
Reverse Bicep Curl (Dumbbell)
4
13 reps
-
6
Bicep Curl (Dumbbell)
4
12 reps
-
7
Hammer Curl
4
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Single Arm Row (Dumbbell)
5
12 reps
-
2
Chest Supported Row (Dumbbell)
4
12 reps
-
3
Pullover (Dumbbell)
4
12 reps
-
4
Hammer Curl
4
12 reps
-
5
Reverse Bicep Curl (Dumbbell)
4
13 reps
-
6
Bicep Curl (Dumbbell)
4
12 reps
-
7
Hammer Curl
4
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Single Arm Row (Dumbbell)
5
12 reps
-
2
Chest Supported Row (Dumbbell)
4
12 reps
-
3
Pullover (Dumbbell)
4
12 reps
-
4
Hammer Curl
4
12 reps
-
5
Reverse Bicep Curl (Dumbbell)
4
13 reps
-
6
Bicep Curl (Dumbbell)
4
12 reps
-
7
Hammer Curl
4
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Single Arm Row (Dumbbell)
5
12 reps
-
2
Chest Supported Row (Dumbbell)
4
12 reps
-
3
Pullover (Dumbbell)
4
12 reps
-
4
Hammer Curl
4
12 reps
-
5
Reverse Bicep Curl (Dumbbell)
4
13 reps
-
6
Bicep Curl (Dumbbell)
4
12 reps
-
7
Hammer Curl
4
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Single Arm Row (Dumbbell)
5
12 reps
-
2
Chest Supported Row (Dumbbell)
4
12 reps
-
3
Pullover (Dumbbell)
4
12 reps
-
4
Hammer Curl
4
12 reps
-
5
Reverse Bicep Curl (Dumbbell)
4
13 reps
-
6
Bicep Curl (Dumbbell)
4
12 reps
-
7
Hammer Curl
4
12 reps
-
Week 1
1 / 12 Weeks
Day 1
2A
Bench Press (Dumbbell)
5 Sets
12 Reps
-
3A
Decline Bench Press (Dumbbell)
4 Sets
12 Reps
-
4
Floor Press (Dumbbell)
3 Sets
12 Reps
-
5
Seated Shoulder Press (Dumbbell)
4 Sets
10 Reps
-
6
Lateral Raise (Dumbbell)
3 Sets
10 Reps
-
7
Overhead Extension (Dumbbell)
3 Sets
10 Reps
-
8
Bicep Curl (Dumbbell)
4 Sets
12 Reps
-
9
Hammer Curl
4 Sets
12 Reps
-
Day 2
1
Bent Over Row (Dumbbell)
5 Sets
12 Reps
-
2
Chest Supported Row (Dumbbell)
4 Sets
12 Reps
-
3
Pullover (Dumbbell)
3 Sets
10 Reps
-
4
Rear Delt Fly (Dumbbell)
3 Sets
10 Reps
-
5
Bicep Curl (Dumbbell)
4 Sets
12 Reps
-
6
Zottman Curl
4 Sets
12 Reps
-
7
Hammer Curl
4 Sets
12 Reps
-
Day 4
1
Single Arm Row (Dumbbell)
5 Sets
12 Reps
-
2
Chest Supported Row (Dumbbell)
4 Sets
12 Reps
-
3
Pullover (Dumbbell)
4 Sets
12 Reps
-
4
Hammer Curl
4 Sets
12 Reps
-
5
Reverse Bicep Curl (Dumbbell)
4 Sets
13 Reps
-
6
Bicep Curl (Dumbbell)
4 Sets
12 Reps
-
7
Hammer Curl
4 Sets
12 Reps
-
Day 3
1
Incline Bench Press (Dumbbell)
5 Sets
12 Reps
-
2
Chest Fly (Dumbbell)
3 Sets
12 Reps
-
3
Standing Shoulder Press (Dumbbell)
4 Sets
12 Reps
-
4
Arnold Press
3 Sets
12 Reps
-
5
Lateral Raise (Dumbbell)
3 Sets
12 Reps
-
6
Skull Crusher
3 Sets
12 Reps
-
7
Zottman Curl
4 Sets
12 Reps
-
8
Bicep Curl (Dumbbell)
4 Sets
12 Reps
-
9
Hammer Curl
3 Sets
12 Reps
-