Program Description
i use 10kg(5x2) dumbbell in this workout
Program Overview
- LevelNovice, Beginner
- GoalBodybuilding
- EquipmentDumbbell Only
- Program Length1 week
- Time Per Workout30 minutes
- CreatedMay 10, 2024 09:21
- Last EditedJul 22, 2024 09:28
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 Row3 Sets
8-15 Reps
3
Incline Bench Press (Dumbbell)3 Sets
8-15 Reps
4
Hammer Curl3 Sets
12-20 Reps
5
Tricep Kickback3 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 Raise3 Sets
15-25 Reps
Day 5
1
Overhead Press (Dumbbell)3 Sets
8-15 Reps
2
Dumbbell Row3 Sets
8-15 Reps
3
Incline Bench Press (Dumbbell)3 Sets
8-15 Reps
4
Hammer Curl3 Sets
12-20 Reps
5
Tricep Kickback3 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 Raise3 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 Raise3 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 Raise3 Sets
15-25 Reps