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inyo’s dumbbell routine

by Vanno R.
2 athletes joined

Program Description

i use 10kg(5x2) dumbbell in this workout

Program Overview

  • Level
    Novice, Beginner
  • Goal
    Bodybuilding
  • Equipment
    Dumbbell Only
  • Program Length
    1 week
  • Time Per Workout
    30 minutes
  • Created
    May 10, 2024 09:21
  • Last Edited
    Jul 22, 2024 09:28
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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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Star
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Star
4.8 Stars with 10, 000+ Ratings
WEEK 1
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8-15 reps
2
Pull-Up (Bodyweight)
3
8-15 reps
3
Overhead Press (Dumbbell)
3
8-15 reps
4
Bicep Curl (Dumbbell)
3
12-20 reps
5
Overhead Extension (Dumbbell)
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
Romanian 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
Dumbbell Row
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
No exercises added to this day
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8-15 reps
2
Pull-Up (Bodyweight)
3
8-15 reps
3
Overhead Press (Dumbbell)
3
8-15 reps
4
Bicep Curl (Dumbbell)
3
12-20 reps
5
Overhead Extension (Dumbbell)
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
Romanian Deadlift (Dumbbell)
3
8-15 reps
10
Standing Calf Raise
3
15-25 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
3
8-15 reps
2
Dumbbell Row
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 6
No exercises added to this day
Week 1
1 / 1 Weeks
Day 3
No exercises added to this day
Day 6
No exercises added to this day
Day 2
1
Overhead Press (Dumbbell)
3 Sets
8-15 Reps
2
Dumbbell Row
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 5
1
Overhead Press (Dumbbell)
3 Sets
8-15 Reps
2
Dumbbell Row
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 1
1
Bench Press (Dumbbell)
3 Sets
8-15 Reps
2
Pull-Up (Bodyweight)
3 Sets
8-15 Reps
3
Overhead Press (Dumbbell)
3 Sets
8-15 Reps
4
Bicep Curl (Dumbbell)
3 Sets
12-20 Reps
5
Overhead Extension (Dumbbell)
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
Romanian Deadlift (Dumbbell)
3 Sets
8-15 Reps
10
Standing Calf Raise
3 Sets
15-25 Reps
Day 4
1
Bench Press (Dumbbell)
3 Sets
8-15 Reps
2
Pull-Up (Bodyweight)
3 Sets
8-15 Reps
3
Overhead Press (Dumbbell)
3 Sets
8-15 Reps
4
Bicep Curl (Dumbbell)
3 Sets
12-20 Reps
5
Overhead Extension (Dumbbell)
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
Romanian Deadlift (Dumbbell)
3 Sets
8-15 Reps
10
Standing Calf Raise
3 Sets
15-25 Reps