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BoostcampPNG

Trainer Winny Dumbbells Only

by Garrison Kizzier (Garry)
92 athletes joined

Program Description

Taken from this video: https://www.youtube.com/watch?v=6Lrd6hpSly8 I have no affiliation to Trainer Winny, I've simply recreated his workout plan in Boostcamp for others to use.

Program Overview

  • Level
    Beginner, Novice
  • Goal
    Athletics
  • Equipment
    Dumbbell Only
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    Apr 24, 2024 09:14
  • Last Edited
    Sep 05, 2024 01:49
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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
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8-15 reps
2
Pullover (Dumbbell)
3
8-15 reps
3
Overhead Press (Dumbbell)
3
8-15 reps
4
Bicep Curl (Dumbbell)
3
12-20 reps
5
Skull Crusher
3
15-20 reps
6
Rear Delt Fly (Dumbbell)
3
15-20 reps
7
Lateral Raise (Dumbbell)
3
15-20 reps
8
Front Squat (Dumbbell)
3
8-15 reps
9
Deadlift (Dumbbell)
3
8-15 reps
10
Standing Calf Raise
3
15-25 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8-15 reps
2
Pullover (Dumbbell)
3
8-15 reps
3
Overhead Press (Dumbbell)
3
8-15 reps
4
Bicep Curl (Dumbbell)
3
12-20 reps
5
Skull Crusher
3
15-20 reps
6
Rear Delt Fly (Dumbbell)
3
15-20 reps
7
Lateral Raise (Dumbbell)
3
15-20 reps
8
Front Squat (Dumbbell)
3
8-15 reps
9
Deadlift (Dumbbell)
3
8-15 reps
10
Standing Calf Raise
3
15-25 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8-15 reps
2
Pullover (Dumbbell)
3
8-15 reps
3
Overhead Press (Dumbbell)
3
8-15 reps
4
Bicep Curl (Dumbbell)
3
12-20 reps
5
Skull Crusher
3
15-20 reps
6
Rear Delt Fly (Dumbbell)
3
15-20 reps
7
Lateral Raise (Dumbbell)
3
15-20 reps
8
Front Squat (Dumbbell)
3
8-15 reps
9
Deadlift (Dumbbell)
3
8-15 reps
10
Standing Calf Raise
3
15-25 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8-15 reps
2
Pullover (Dumbbell)
3
8-15 reps
3
Overhead Press (Dumbbell)
3
8-15 reps
4
Bicep Curl (Dumbbell)
3
12-20 reps
5
Skull Crusher
3
15-20 reps
6
Rear Delt Fly (Dumbbell)
3
15-20 reps
7
Lateral Raise (Dumbbell)
3
15-20 reps
8
Front Squat (Dumbbell)
3
8-15 reps
9
Deadlift (Dumbbell)
3
8-15 reps
10
Standing Calf Raise
3
15-25 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8-15 reps
2
Pullover (Dumbbell)
3
8-15 reps
3
Overhead Press (Dumbbell)
3
8-15 reps
4
Bicep Curl (Dumbbell)
3
12-20 reps
5
Skull Crusher
3
15-20 reps
6
Rear Delt Fly (Dumbbell)
3
15-20 reps
7
Lateral Raise (Dumbbell)
3
15-20 reps
8
Front Squat (Dumbbell)
3
8-15 reps
9
Deadlift (Dumbbell)
3
8-15 reps
10
Standing Calf Raise
3
15-25 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8-15 reps
2
Pullover (Dumbbell)
3
8-15 reps
3
Overhead Press (Dumbbell)
3
8-15 reps
4
Bicep Curl (Dumbbell)
3
12-20 reps
5
Skull Crusher
3
15-20 reps
6
Rear Delt Fly (Dumbbell)
3
15-20 reps
7
Lateral Raise (Dumbbell)
3
15-20 reps
8
Front Squat (Dumbbell)
3
8-15 reps
9
Deadlift (Dumbbell)
3
8-15 reps
10
Standing Calf Raise
3
15-25 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8-15 reps
2
Pullover (Dumbbell)
3
8-15 reps
3
Overhead Press (Dumbbell)
3
8-15 reps
4
Bicep Curl (Dumbbell)
3
12-20 reps
5
Skull Crusher
3
15-20 reps
6
Rear Delt Fly (Dumbbell)
3
15-20 reps
7
Lateral Raise (Dumbbell)
3
15-20 reps
8
Front Squat (Dumbbell)
3
8-15 reps
9
Deadlift (Dumbbell)
3
8-15 reps
10
Standing Calf Raise
3
15-25 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8-15 reps
2
Pullover (Dumbbell)
3
8-15 reps
3
Overhead Press (Dumbbell)
3
8-15 reps
4
Bicep Curl (Dumbbell)
3
12-20 reps
5
Skull Crusher
3
15-20 reps
6
Rear Delt Fly (Dumbbell)
3
15-20 reps
7
Lateral Raise (Dumbbell)
3
15-20 reps
8
Front Squat (Dumbbell)
3
8-15 reps
9
Deadlift (Dumbbell)
3
8-15 reps
10
Standing Calf Raise
3
15-25 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8-15 reps
2
Pullover (Dumbbell)
3
8-15 reps
3
Overhead Press (Dumbbell)
3
8-15 reps
4
Bicep Curl (Dumbbell)
3
12-20 reps
5
Skull Crusher
3
15-20 reps
6
Rear Delt Fly (Dumbbell)
3
15-20 reps
7
Lateral Raise (Dumbbell)
3
15-20 reps
8
Front Squat (Dumbbell)
3
8-15 reps
9
Deadlift (Dumbbell)
3
8-15 reps
10
Standing Calf Raise
3
15-25 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8-15 reps
2
Pullover (Dumbbell)
3
8-15 reps
3
Overhead Press (Dumbbell)
3
8-15 reps
4
Bicep Curl (Dumbbell)
3
12-20 reps
5
Skull Crusher
3
15-20 reps
6
Rear Delt Fly (Dumbbell)
3
15-20 reps
7
Lateral Raise (Dumbbell)
3
15-20 reps
8
Front Squat (Dumbbell)
3
8-15 reps
9
Deadlift (Dumbbell)
3
8-15 reps
10
Standing Calf Raise
3
15-25 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8-15 reps
2
Pullover (Dumbbell)
3
8-15 reps
3
Overhead Press (Dumbbell)
3
8-15 reps
4
Bicep Curl (Dumbbell)
3
12-20 reps
5
Skull Crusher
3
15-20 reps
6
Rear Delt Fly (Dumbbell)
3
15-20 reps
7
Lateral Raise (Dumbbell)
3
15-20 reps
8
Front Squat (Dumbbell)
3
8-15 reps
9
Deadlift (Dumbbell)
3
8-15 reps
10
Standing Calf Raise
3
15-25 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8-15 reps
2
Pullover (Dumbbell)
3
8-15 reps
3
Overhead Press (Dumbbell)
3
8-15 reps
4
Bicep Curl (Dumbbell)
3
12-20 reps
5
Skull Crusher
3
15-20 reps
6
Rear Delt Fly (Dumbbell)
3
15-20 reps
7
Lateral Raise (Dumbbell)
3
15-20 reps
8
Front Squat (Dumbbell)
3
8-15 reps
9
Deadlift (Dumbbell)
3
8-15 reps
10
Standing Calf Raise
3
15-25 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
3
8-15 reps
2
Bent Over Row (Dumbbell)
3
8-15 reps
3
Incline Bench Press (Dumbbell)
3
8-15 reps
4
Hammer Curl
3
12-20 reps
5
Tricep Kickback
3
15-20 reps
6
Rear Delt Fly (Dumbbell)
3
15-20 reps
7
Lateral Raise (Dumbbell)
3
15-20 reps
8
Lunge (Dumbbell)
3
12-15 reps
9
Front Squat (Dumbbell)
3
8-12 reps
10
Standing Calf Raise
3
15-25 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
3
8-15 reps
2
Bent Over Row (Dumbbell)
3
8-15 reps
3
Incline Bench Press (Dumbbell)
3
8-15 reps
4
Hammer Curl
3
12-20 reps
5
Tricep Kickback
3
15-20 reps
6
Rear Delt Fly (Dumbbell)
3
15-20 reps
7
Lateral Raise (Dumbbell)
3
15-20 reps
8
Lunge (Dumbbell)
3
12-15 reps
9
Front Squat (Dumbbell)
3
8-12 reps
10
Standing Calf Raise
3
15-25 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
3
8-15 reps
2
Bent Over Row (Dumbbell)
3
8-15 reps
3
Incline Bench Press (Dumbbell)
3
8-15 reps
4
Hammer Curl
3
12-20 reps
5
Tricep Kickback
3
15-20 reps
6
Rear Delt Fly (Dumbbell)
3
15-20 reps
7
Lateral Raise (Dumbbell)
3
15-20 reps
8
Lunge (Dumbbell)
3
12-15 reps
9
Front Squat (Dumbbell)
3
8-12 reps
10
Standing Calf Raise
3
15-25 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
3
8-15 reps
2
Bent Over Row (Dumbbell)
3
8-15 reps
3
Incline Bench Press (Dumbbell)
3
8-15 reps
4
Hammer Curl
3
12-20 reps
5
Tricep Kickback
3
15-20 reps
6
Rear Delt Fly (Dumbbell)
3
15-20 reps
7
Lateral Raise (Dumbbell)
3
15-20 reps
8
Lunge (Dumbbell)
3
12-15 reps
9
Front Squat (Dumbbell)
3
8-12 reps
10
Standing Calf Raise
3
15-25 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
3
8-15 reps
2
Bent Over Row (Dumbbell)
3
8-15 reps
3
Incline Bench Press (Dumbbell)
3
8-15 reps
4
Hammer Curl
3
12-20 reps
5
Tricep Kickback
3
15-20 reps
6
Rear Delt Fly (Dumbbell)
3
15-20 reps
7
Lateral Raise (Dumbbell)
3
15-20 reps
8
Lunge (Dumbbell)
3
12-15 reps
9
Front Squat (Dumbbell)
3
8-12 reps
10
Standing Calf Raise
3
15-25 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
3
8-15 reps
2
Bent Over Row (Dumbbell)
3
8-15 reps
3
Incline Bench Press (Dumbbell)
3
8-15 reps
4
Hammer Curl
3
12-20 reps
5
Tricep Kickback
3
15-20 reps
6
Rear Delt Fly (Dumbbell)
3
15-20 reps
7
Lateral Raise (Dumbbell)
3
15-20 reps
8
Lunge (Dumbbell)
3
12-15 reps
9
Front Squat (Dumbbell)
3
8-12 reps
10
Standing Calf Raise
3
15-25 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
3
8-15 reps
2
Bent Over Row (Dumbbell)
3
8-15 reps
3
Incline Bench Press (Dumbbell)
3
8-15 reps
4
Hammer Curl
3
12-20 reps
5
Tricep Kickback
3
15-20 reps
6
Rear Delt Fly (Dumbbell)
3
15-20 reps
7
Lateral Raise (Dumbbell)
3
15-20 reps
8
Lunge (Dumbbell)
3
12-15 reps
9
Front Squat (Dumbbell)
3
8-12 reps
10
Standing Calf Raise
3
15-25 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
3
8-15 reps
2
Bent Over Row (Dumbbell)
3
8-15 reps
3
Incline Bench Press (Dumbbell)
3
8-15 reps
4
Hammer Curl
3
12-20 reps
5
Tricep Kickback
3
15-20 reps
6
Rear Delt Fly (Dumbbell)
3
15-20 reps
7
Lateral Raise (Dumbbell)
3
15-20 reps
8
Lunge (Dumbbell)
3
12-15 reps
9
Front Squat (Dumbbell)
3
8-12 reps
10
Standing Calf Raise
3
15-25 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
3
8-15 reps
2
Bent Over Row (Dumbbell)
3
8-15 reps
3
Incline Bench Press (Dumbbell)
3
8-15 reps
4
Hammer Curl
3
12-20 reps
5
Tricep Kickback
3
15-20 reps
6
Rear Delt Fly (Dumbbell)
3
15-20 reps
7
Lateral Raise (Dumbbell)
3
15-20 reps
8
Lunge (Dumbbell)
3
12-15 reps
9
Front Squat (Dumbbell)
3
8-12 reps
10
Standing Calf Raise
3
15-25 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
3
8-15 reps
2
Bent Over Row (Dumbbell)
3
8-15 reps
3
Incline Bench Press (Dumbbell)
3
8-15 reps
4
Hammer Curl
3
12-20 reps
5
Tricep Kickback
3
15-20 reps
6
Rear Delt Fly (Dumbbell)
3
15-20 reps
7
Lateral Raise (Dumbbell)
3
15-20 reps
8
Lunge (Dumbbell)
3
12-15 reps
9
Front Squat (Dumbbell)
3
8-12 reps
10
Standing Calf Raise
3
15-25 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
3
8-15 reps
2
Bent Over Row (Dumbbell)
3
8-15 reps
3
Incline Bench Press (Dumbbell)
3
8-15 reps
4
Hammer Curl
3
12-20 reps
5
Tricep Kickback
3
15-20 reps
6
Rear Delt Fly (Dumbbell)
3
15-20 reps
7
Lateral Raise (Dumbbell)
3
15-20 reps
8
Lunge (Dumbbell)
3
12-15 reps
9
Front Squat (Dumbbell)
3
8-12 reps
10
Standing Calf Raise
3
15-25 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
3
8-15 reps
2
Bent Over Row (Dumbbell)
3
8-15 reps
3
Incline Bench Press (Dumbbell)
3
8-15 reps
4
Hammer Curl
3
12-20 reps
5
Tricep Kickback
3
15-20 reps
6
Rear Delt Fly (Dumbbell)
3
15-20 reps
7
Lateral Raise (Dumbbell)
3
15-20 reps
8
Lunge (Dumbbell)
3
12-15 reps
9
Front Squat (Dumbbell)
3
8-12 reps
10
Standing Calf Raise
3
15-25 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8-15 reps
2
Pullover (Dumbbell)
3
8-15 reps
3
Overhead Press (Dumbbell)
3
8-15 reps
4
Bicep Curl (Dumbbell)
3
12-20 reps
5
Skull Crusher
3
15-20 reps
6
Rear Delt Fly (Dumbbell)
3
15-20 reps
7
Lateral Raise (Dumbbell)
3
15-20 reps
8
Front Squat (Dumbbell)
3
8-15 reps
9
Deadlift (Dumbbell)
3
8-15 reps
10
Standing Calf Raise
3
15-25 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8-15 reps
2
Pullover (Dumbbell)
3
8-15 reps
3
Overhead Press (Dumbbell)
3
8-15 reps
4
Bicep Curl (Dumbbell)
3
12-20 reps
5
Skull Crusher
3
15-20 reps
6
Rear Delt Fly (Dumbbell)
3
15-20 reps
7
Lateral Raise (Dumbbell)
3
15-20 reps
8
Front Squat (Dumbbell)
3
8-15 reps
9
Deadlift (Dumbbell)
3
8-15 reps
10
Standing Calf Raise
3
15-25 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8-15 reps
2
Pullover (Dumbbell)
3
8-15 reps
3
Overhead Press (Dumbbell)
3
8-15 reps
4
Bicep Curl (Dumbbell)
3
12-20 reps
5
Skull Crusher
3
15-20 reps
6
Rear Delt Fly (Dumbbell)
3
15-20 reps
7
Lateral Raise (Dumbbell)
3
15-20 reps
8
Front Squat (Dumbbell)
3
8-15 reps
9
Deadlift (Dumbbell)
3
8-15 reps
10
Standing Calf Raise
3
15-25 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8-15 reps
2
Pullover (Dumbbell)
3
8-15 reps
3
Overhead Press (Dumbbell)
3
8-15 reps
4
Bicep Curl (Dumbbell)
3
12-20 reps
5
Skull Crusher
3
15-20 reps
6
Rear Delt Fly (Dumbbell)
3
15-20 reps
7
Lateral Raise (Dumbbell)
3
15-20 reps
8
Front Squat (Dumbbell)
3
8-15 reps
9
Deadlift (Dumbbell)
3
8-15 reps
10
Standing Calf Raise
3
15-25 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8-15 reps
2
Pullover (Dumbbell)
3
8-15 reps
3
Overhead Press (Dumbbell)
3
8-15 reps
4
Bicep Curl (Dumbbell)
3
12-20 reps
5
Skull Crusher
3
15-20 reps
6
Rear Delt Fly (Dumbbell)
3
15-20 reps
7
Lateral Raise (Dumbbell)
3
15-20 reps
8
Front Squat (Dumbbell)
3
8-15 reps
9
Deadlift (Dumbbell)
3
8-15 reps
10
Standing Calf Raise
3
15-25 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8-15 reps
2
Pullover (Dumbbell)
3
8-15 reps
3
Overhead Press (Dumbbell)
3
8-15 reps
4
Bicep Curl (Dumbbell)
3
12-20 reps
5
Skull Crusher
3
15-20 reps
6
Rear Delt Fly (Dumbbell)
3
15-20 reps
7
Lateral Raise (Dumbbell)
3
15-20 reps
8
Front Squat (Dumbbell)
3
8-15 reps
9
Deadlift (Dumbbell)
3
8-15 reps
10
Standing Calf Raise
3
15-25 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8-15 reps
2
Pullover (Dumbbell)
3
8-15 reps
3
Overhead Press (Dumbbell)
3
8-15 reps
4
Bicep Curl (Dumbbell)
3
12-20 reps
5
Skull Crusher
3
15-20 reps
6
Rear Delt Fly (Dumbbell)
3
15-20 reps
7
Lateral Raise (Dumbbell)
3
15-20 reps
8
Front Squat (Dumbbell)
3
8-15 reps
9
Deadlift (Dumbbell)
3
8-15 reps
10
Standing Calf Raise
3
15-25 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8-15 reps
2
Pullover (Dumbbell)
3
8-15 reps
3
Overhead Press (Dumbbell)
3
8-15 reps
4
Bicep Curl (Dumbbell)
3
12-20 reps
5
Skull Crusher
3
15-20 reps
6
Rear Delt Fly (Dumbbell)
3
15-20 reps
7
Lateral Raise (Dumbbell)
3
15-20 reps
8
Front Squat (Dumbbell)
3
8-15 reps
9
Deadlift (Dumbbell)
3
8-15 reps
10
Standing Calf Raise
3
15-25 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8-15 reps
2
Pullover (Dumbbell)
3
8-15 reps
3
Overhead Press (Dumbbell)
3
8-15 reps
4
Bicep Curl (Dumbbell)
3
12-20 reps
5
Skull Crusher
3
15-20 reps
6
Rear Delt Fly (Dumbbell)
3
15-20 reps
7
Lateral Raise (Dumbbell)
3
15-20 reps
8
Front Squat (Dumbbell)
3
8-15 reps
9
Deadlift (Dumbbell)
3
8-15 reps
10
Standing Calf Raise
3
15-25 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8-15 reps
2
Pullover (Dumbbell)
3
8-15 reps
3
Overhead Press (Dumbbell)
3
8-15 reps
4
Bicep Curl (Dumbbell)
3
12-20 reps
5
Skull Crusher
3
15-20 reps
6
Rear Delt Fly (Dumbbell)
3
15-20 reps
7
Lateral Raise (Dumbbell)
3
15-20 reps
8
Front Squat (Dumbbell)
3
8-15 reps
9
Deadlift (Dumbbell)
3
8-15 reps
10
Standing Calf Raise
3
15-25 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8-15 reps
2
Pullover (Dumbbell)
3
8-15 reps
3
Overhead Press (Dumbbell)
3
8-15 reps
4
Bicep Curl (Dumbbell)
3
12-20 reps
5
Skull Crusher
3
15-20 reps
6
Rear Delt Fly (Dumbbell)
3
15-20 reps
7
Lateral Raise (Dumbbell)
3
15-20 reps
8
Front Squat (Dumbbell)
3
8-15 reps
9
Deadlift (Dumbbell)
3
8-15 reps
10
Standing Calf Raise
3
15-25 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8-15 reps
2
Pullover (Dumbbell)
3
8-15 reps
3
Overhead Press (Dumbbell)
3
8-15 reps
4
Bicep Curl (Dumbbell)
3
12-20 reps
5
Skull Crusher
3
15-20 reps
6
Rear Delt Fly (Dumbbell)
3
15-20 reps
7
Lateral Raise (Dumbbell)
3
15-20 reps
8
Front Squat (Dumbbell)
3
8-15 reps
9
Deadlift (Dumbbell)
3
8-15 reps
10
Standing Calf Raise
3
15-25 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
3
8-15 reps
2
Bent Over Row (Dumbbell)
3
8-15 reps
3
Incline Bench Press (Dumbbell)
3
8-15 reps
4
Hammer Curl
3
12-20 reps
5
Tricep Kickback
3
15-20 reps
6
Rear Delt Fly (Dumbbell)
3
15-20 reps
7
Lateral Raise (Dumbbell)
3
15-20 reps
8
Lunge (Dumbbell)
3
12-15 reps
9
Front Squat (Dumbbell)
3
8-12 reps
10
Standing Calf Raise
3
15-25 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
3
8-15 reps
2
Bent Over Row (Dumbbell)
3
8-15 reps
3
Incline Bench Press (Dumbbell)
3
8-15 reps
4
Hammer Curl
3
12-20 reps
5
Tricep Kickback
3
15-20 reps
6
Rear Delt Fly (Dumbbell)
3
15-20 reps
7
Lateral Raise (Dumbbell)
3
15-20 reps
8
Lunge (Dumbbell)
3
12-15 reps
9
Front Squat (Dumbbell)
3
8-12 reps
10
Standing Calf Raise
3
15-25 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
3
8-15 reps
2
Bent Over Row (Dumbbell)
3
8-15 reps
3
Incline Bench Press (Dumbbell)
3
8-15 reps
4
Hammer Curl
3
12-20 reps
5
Tricep Kickback
3
15-20 reps
6
Rear Delt Fly (Dumbbell)
3
15-20 reps
7
Lateral Raise (Dumbbell)
3
15-20 reps
8
Lunge (Dumbbell)
3
12-15 reps
9
Front Squat (Dumbbell)
3
8-12 reps
10
Standing Calf Raise
3
15-25 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
3
8-15 reps
2
Bent Over Row (Dumbbell)
3
8-15 reps
3
Incline Bench Press (Dumbbell)
3
8-15 reps
4
Hammer Curl
3
12-20 reps
5
Tricep Kickback
3
15-20 reps
6
Rear Delt Fly (Dumbbell)
3
15-20 reps
7
Lateral Raise (Dumbbell)
3
15-20 reps
8
Lunge (Dumbbell)
3
12-15 reps
9
Front Squat (Dumbbell)
3
8-12 reps
10
Standing Calf Raise
3
15-25 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
3
8-15 reps
2
Bent Over Row (Dumbbell)
3
8-15 reps
3
Incline Bench Press (Dumbbell)
3
8-15 reps
4
Hammer Curl
3
12-20 reps
5
Tricep Kickback
3
15-20 reps
6
Rear Delt Fly (Dumbbell)
3
15-20 reps
7
Lateral Raise (Dumbbell)
3
15-20 reps
8
Lunge (Dumbbell)
3
12-15 reps
9
Front Squat (Dumbbell)
3
8-12 reps
10
Standing Calf Raise
3
15-25 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
3
8-15 reps
2
Bent Over Row (Dumbbell)
3
8-15 reps
3
Incline Bench Press (Dumbbell)
3
8-15 reps
4
Hammer Curl
3
12-20 reps
5
Tricep Kickback
3
15-20 reps
6
Rear Delt Fly (Dumbbell)
3
15-20 reps
7
Lateral Raise (Dumbbell)
3
15-20 reps
8
Lunge (Dumbbell)
3
12-15 reps
9
Front Squat (Dumbbell)
3
8-12 reps
10
Standing Calf Raise
3
15-25 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
3
8-15 reps
2
Bent Over Row (Dumbbell)
3
8-15 reps
3
Incline Bench Press (Dumbbell)
3
8-15 reps
4
Hammer Curl
3
12-20 reps
5
Tricep Kickback
3
15-20 reps
6
Rear Delt Fly (Dumbbell)
3
15-20 reps
7
Lateral Raise (Dumbbell)
3
15-20 reps
8
Lunge (Dumbbell)
3
12-15 reps
9
Front Squat (Dumbbell)
3
8-12 reps
10
Standing Calf Raise
3
15-25 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
3
8-15 reps
2
Bent Over Row (Dumbbell)
3
8-15 reps
3
Incline Bench Press (Dumbbell)
3
8-15 reps
4
Hammer Curl
3
12-20 reps
5
Tricep Kickback
3
15-20 reps
6
Rear Delt Fly (Dumbbell)
3
15-20 reps
7
Lateral Raise (Dumbbell)
3
15-20 reps
8
Lunge (Dumbbell)
3
12-15 reps
9
Front Squat (Dumbbell)
3
8-12 reps
10
Standing Calf Raise
3
15-25 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
3
8-15 reps
2
Bent Over Row (Dumbbell)
3
8-15 reps
3
Incline Bench Press (Dumbbell)
3
8-15 reps
4
Hammer Curl
3
12-20 reps
5
Tricep Kickback
3
15-20 reps
6
Rear Delt Fly (Dumbbell)
3
15-20 reps
7
Lateral Raise (Dumbbell)
3
15-20 reps
8
Lunge (Dumbbell)
3
12-15 reps
9
Front Squat (Dumbbell)
3
8-12 reps
10
Standing Calf Raise
3
15-25 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
3
8-15 reps
2
Bent Over Row (Dumbbell)
3
8-15 reps
3
Incline Bench Press (Dumbbell)
3
8-15 reps
4
Hammer Curl
3
12-20 reps
5
Tricep Kickback
3
15-20 reps
6
Rear Delt Fly (Dumbbell)
3
15-20 reps
7
Lateral Raise (Dumbbell)
3
15-20 reps
8
Lunge (Dumbbell)
3
12-15 reps
9
Front Squat (Dumbbell)
3
8-12 reps
10
Standing Calf Raise
3
15-25 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
3
8-15 reps
2
Bent Over Row (Dumbbell)
3
8-15 reps
3
Incline Bench Press (Dumbbell)
3
8-15 reps
4
Hammer Curl
3
12-20 reps
5
Tricep Kickback
3
15-20 reps
6
Rear Delt Fly (Dumbbell)
3
15-20 reps
7
Lateral Raise (Dumbbell)
3
15-20 reps
8
Lunge (Dumbbell)
3
12-15 reps
9
Front Squat (Dumbbell)
3
8-12 reps
10
Standing Calf Raise
3
15-25 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
3
8-15 reps
2
Bent Over Row (Dumbbell)
3
8-15 reps
3
Incline Bench Press (Dumbbell)
3
8-15 reps
4
Hammer Curl
3
12-20 reps
5
Tricep Kickback
3
15-20 reps
6
Rear Delt Fly (Dumbbell)
3
15-20 reps
7
Lateral Raise (Dumbbell)
3
15-20 reps
8
Lunge (Dumbbell)
3
12-15 reps
9
Front Squat (Dumbbell)
3
8-12 reps
10
Standing Calf Raise
3
15-25 reps
Week 1
1 / 12 Weeks
Day 1
1
Bench Press (Dumbbell)
3 Sets
8-15 Reps
2
Pullover (Dumbbell)
3 Sets
8-15 Reps
3
Overhead Press (Dumbbell)
3 Sets
8-15 Reps
4
Bicep Curl (Dumbbell)
3 Sets
12-20 Reps
5
Skull Crusher
3 Sets
15-20 Reps
6
Rear Delt Fly (Dumbbell)
3 Sets
15-20 Reps
7
Lateral Raise (Dumbbell)
3 Sets
15-20 Reps
8
Front Squat (Dumbbell)
3 Sets
8-15 Reps
9
Deadlift (Dumbbell)
3 Sets
8-15 Reps
10
Standing Calf Raise
3 Sets
15-25 Reps
Day 2
1
Overhead Press (Dumbbell)
3 Sets
8-15 Reps
2
Bent Over Row (Dumbbell)
3 Sets
8-15 Reps
3
Incline Bench Press (Dumbbell)
3 Sets
8-15 Reps
4
Hammer Curl
3 Sets
12-20 Reps
5
Tricep Kickback
3 Sets
15-20 Reps
6
Rear Delt Fly (Dumbbell)
3 Sets
15-20 Reps
7
Lateral Raise (Dumbbell)
3 Sets
15-20 Reps
8
Lunge (Dumbbell)
3 Sets
12-15 Reps
9
Front Squat (Dumbbell)
3 Sets
8-12 Reps
10
Standing Calf Raise
3 Sets
15-25 Reps
Day 3
1
Bench Press (Dumbbell)
3 Sets
8-15 Reps
2
Pullover (Dumbbell)
3 Sets
8-15 Reps
3
Overhead Press (Dumbbell)
3 Sets
8-15 Reps
4
Bicep Curl (Dumbbell)
3 Sets
12-20 Reps
5
Skull Crusher
3 Sets
15-20 Reps
6
Rear Delt Fly (Dumbbell)
3 Sets
15-20 Reps
7
Lateral Raise (Dumbbell)
3 Sets
15-20 Reps
8
Front Squat (Dumbbell)
3 Sets
8-15 Reps
9
Deadlift (Dumbbell)
3 Sets
8-15 Reps
10
Standing Calf Raise
3 Sets
15-25 Reps
Day 4
1
Overhead Press (Dumbbell)
3 Sets
8-15 Reps
2
Bent Over Row (Dumbbell)
3 Sets
8-15 Reps
3
Incline Bench Press (Dumbbell)
3 Sets
8-15 Reps
4
Hammer Curl
3 Sets
12-20 Reps
5
Tricep Kickback
3 Sets
15-20 Reps
6
Rear Delt Fly (Dumbbell)
3 Sets
15-20 Reps
7
Lateral Raise (Dumbbell)
3 Sets
15-20 Reps
8
Lunge (Dumbbell)
3 Sets
12-15 Reps
9
Front Squat (Dumbbell)
3 Sets
8-12 Reps
10
Standing Calf Raise
3 Sets
15-25 Reps