Monday
Push · Chest, Shoulders & Triceps
Dumbbell Overhead Press
3 sets × 8-12
Guide
Dumbbell Floor Press
3 sets × 8-12
Guide
Dumbbell Lateral Raise
3 sets × 12-15
Guide
Dumbbell Front Raise
3 sets × 12-15
Guide
Dumbbell Overhead Tricep Extension
3 sets × 10-12
Guide
Push Up
3 sets × near failure
Guide
Tuesday
Legs & Core
Dumbbell Goblet Squat
3 sets × 10
Guide
Dumbbell Romanian Deadlift
3 sets × 10
Guide
Walking Lunge
3 sets × 10 per leg
Guide
Guide
Forearm Plank
3 sets × 45 sec
Guide
Bicycle Crunch
3 sets × 20
Guide
Wednesday
Pull · Back & Biceps
Dumbbell Row Bilateral
3 sets × 8-12
Guide
Dumbbell Single Arm Row
3 sets × 10
Guide
Dumbbell Rear Delt Fly
3 sets × 12-15
Guide
Dumbbell Hammer Curl
3 sets × 10-12
Guide
Dumbbell Curl
3 sets × 10-12
Guide
Dumbbell Farmer Walk
3 sets × 30 sec
Guide
Thursday
Conditioning & Recovery
3 rounds. Minimal rest.
Bodyweight Squat
3 sets × 15
Guide
Guide
Mountain Climber
3 sets × 20
Guide
Forward Lunges
3 sets × 15
Guide
Forearm Plank
3 sets × 30 sec
Guide
Friday
Arms & Shoulders
Dumbbell Overhead Press
4 sets × 8
Guide
Dumbbell Lateral Raise
4 sets × 12
Guide
Dumbbell Curl
4 sets × 10
Guide
Dumbbell Hammer Curl
3 sets × 10
Guide
Dumbbell Overhead Tricep Extension
4 sets × 10
Guide
Dumbbell Floor Press
4 sets × 8
Guide
Push Up
2 sets × near failure
Guide