Dumbbell Diligence is a workout program that prioritizes a combination of dumbbell and bodyweight exercise selections.

This workout program is structured as 4, 4-week training phases totaling 16 weeks designed specifically for individuals to prioritize the use of dumbbell & bodyweight resistance as primary.

This workout programs' foundation is formed by 4 main workout days per week. These main workouts are Upper Body Day 1 & 2 and Lower Body Day 1 & 2. These workouts should take approximately 45-60 minutes to complete.

Physical pre-requisites to maximize benefit from program:

1. Ability to execute 10 consecutive push ups

2. Ability to execute 5 consecutive inverted rows

3. Ability to execute a minimum of 20 consecutive bodyweight squats

4. Ability to execute 15 consecutive bodyweight lunges per leg

Equipment Required:

1. Access to a variety of light through moderately heavy dumbbells relative to your individual level of strength.

2. Access to an adjustable bench that can be fixed in both a flat & incline position at minimum

3. Access to a moderate tension band (a full set of varied tensions is not required for this program)

Block 1

Upper Body Day 1

Exercise Week 1 Week 2 Week 3 Week 4

A1 - Dumbbell Chest Press

 X lbs 5 sets x 15-20 reps X lbs x 1 set x 15-20 reps | X lbs 4 sets x 12-15 reps X lbs x 1 set x 12-15 reps | X lbs 4 sets x 8-12 reps X lbs x 1 set x 12-15 reps | X lbs 1 sets x 8-12 reps | X lbs x 3 sets x 6-10 reps

A2 - Dumbbell Bent Over Rows

 X lbs x 5 sets x 15-20 reps X lbs x 1 set x 15-20 reps | X lbs x 4 sets x 12-15 reps X lbs x 1 set x 12-15 reps | X lbs x 4 sets x 8-12 reps X lbs x 1 set x 12-15 reps | X lbs x 1 set x 8-12 reps | X lbs x 3 sets x 6-10 reps

B1 - Spoon Press

 X lbs x 4 sets x 15-20 reps X lbs x 4 sets x 12-15 reps X lbs x 4 sets x 8-12 reps X lbs x 4 sets x 6-10 reps

B2 - Dumbbell Pullover

 X lbs x 4 sets x 15-20 reps X lbs x 4 sets x 12-15 reps X lbs x 4 sets x 8-12 reps X lbs x 4 sets x 8-12 reps

C1 - Bent Over Dumbbell Rear Lateral

 X lbs 3 sets x 15-20 reps X lbs 3 sets x 12-15 reps X lbs 3 sets x 10-15 reps X lbs 3 sets x 10-15 reps

C2 - Handcuffs

 3 sets x 15 reps 3 sets x 20 reps 3 sets x 25 reps 3 sets x 30 / 25 / 20 reps

D1 - Dumbbell Hammer Curl

 X lbs 3 sets x 15-20 reps X lbs 3 sets x 12-15 reps X lbs 3 sets x 8-12 reps X lbs 3 sets x 8-12 reps

D2 - Overhead Dumbbell Extension

 X lbs 3 sets x 15-20 reps X lbs 3 sets x 12-15 reps X lbs 3 sets x 8-12 reps X lbs 2 sets x 6-10 reps | X lbs x 1 set x 15-20 reps

Lower Body Day 1

Exercise Week 1 Week 2 Week 3 Week 4

A1 - Bodyweight Lunges

 2 sets x 12 reps per leg 2 sets x 12 reps per leg 2 sets x 12 reps per leg 2 sets x 12 reps per leg

B1 - Goblet Loaded Alternating Reverse Lunge

 X lbs x 5 sets x 15 reps per leg X lbs x 5 sets x 12-15 reps per leg X lbs x 5 sets x 8-12 reps per leg X lbs x 5 sets x 6-10 reps per leg

C1 - Hip Hinge Drill

 2 sets x 10 perfect reps (maintain 3 points of contact - back of head / upper back / crest of buttocks) 2 sets x 10 perfect reps (maintain 3 points of contact - back of head / upper back / crest of buttocks) 2 sets x 10 perfect reps (maintain 3 points of contact - back of head / upper back / crest of buttocks) 2 sets x 10 perfect reps (maintain 3 points of contact - back of head / upper back / crest of buttocks)

D1 - Dumbbell Romanian Deadlift

 X lbs x 4 sets x 15-20 reps X lbs x 4 sets x 12-15 reps X lbs x 4 sets x 8-12 reps X lbs x 4 sets x 6-10 reps

E1 - Hamstring Walkouts

 3 sets x 45 seconds 3 sets x 60 seconds 3 sets x 75 seconds 3 sets x 90 / 75 / 60 seconds

F1 - Russian Twists

 X lbs x 4 sets x 20 reps per side X lbs x 4 sets x 15-20 reps per side X lbs x 4 sets x 12-15 reps per side X lbs x 4 sets x 8-12 reps per side

G1 - Leg Tucks

 As Many Reps As Possible In 20 seconds As Many Reps As Possible In 25 seconds As Many Reps As Possible In 30 seconds As Many Reps As Possible In 30 seconds

Upper Body Day 2

Exercise Week 1 Week 2 Week 3 Week 4

A1 - Push Ups

 5 sets x 6-10 reps (Track as 65% of bodyweight) (Swap for "Modified Push Up if unable to execute min. reps [Track as 55% of bodyweight]) 5 sets x 8-12 reps (Track as 65% of bodyweight) (Swap for "Modified Push Up if unable to execute min. reps [Track as 55% of bodyweight]) 5 sets x 10-15 reps (Track as 65% of bodyweight) (Swap for "Modified Push Up if unable to execute min. reps [Track as 55% of bodyweight]) 5 sets x 10-20 reps (Track as 65% of bodyweight) (Swap for "Modified Push Up if unable to execute min. reps [Track as 55% of bodyweight])

A2 - Fisherman's Dumbbell Rows

 X lbs x 5 sets x 15-20 reps per arm X lbs x 5 sets x 12-15 reps per arm X lbs x 1 set x 12-15 reps per arm | X lbs x 4 sets x 8-12 reps per arm X lbs x 1 set x 12-15 reps per arm | X lbs x 1 set x 8-12 reps per arm | X lbs x 3 sets x 6-10 reps per arm

B1 - Dumbbell Floor Press

 X lbs x 4 sets x 15-20 reps X lbs x 4 sets x 12-15 reps X lbs x 4 sets x 8-12 reps X lbs x 4 sets x 6-10 reps

B2 - Kneeling Dumbbell Shrug

 X lbs x 4 sets x 15-20 reps X lbs x 4 sets x 12-15 reps X lbs x 4 sets x 8-12 reps X lbs x 4 sets x 8-12 reps

C1 - Blackburn Y W T

 3 sets 1 rep x 12 second hold per position 3 sets 1 rep x 15 second hold per position 3 sets 1 rep x 20 second hold per position 3 sets 1 rep x 20 second hold per position

C2 - Side Lateral Raise

 X lbs 3 sets x 15-20 reps X lbs 3 sets x 12-20 reps X lbs 3 sets x 8-15 reps X lbs 3 sets x 8-15 reps

D1 - Dumbbell Triceps Rollback

 X lbs 3 sets x 15-20 reps X lbs 3 sets x 12-15 reps X lbs 3 sets x 8-12 reps X lbs 3 sets x 6-12 reps

D2 - Bench Triceps Dips

 3 sets x 6-10 reps 3 sets x 8-12 reps 3 sets x 8-15 reps 3 sets x 10-15 reps

Lower Body Day 2

Exercise Week 1 Week 2 Week 3 Week 4

A1 - Bodyweight Squat

 2 sets x 20 reps 2 sets x 20 reps 2 sets x 20 reps 2 sets x 20 reps

B1 - Dumbbell Front Rack Squat

 X lbs x 5 sets x 15-20 reps X lbs x 5 sets x 12-15 reps X lbs x 5 sets x 8-12 reps X lbs x 5 sets x 6-10 reps

C1 - Front Loaded Kettlebell Good Morning

 X lbs x 4 sets x 15-20 reps X lbs x 4 sets x 12-15 reps X lbs x 4 sets x 8-15 reps X lbs x 4 sets x 6-12 reps

D1 - Feet Elevated Body-weight Bridge

 3 sets x As Many Reps As Possible In 30 sec 3 sets x As Many Reps As Possible In 45 sec 3 sets x As Many Reps As Possible In 60 sec 3 sets x As Many Reps As Possible In 60 sec

E1 - Mountain Climbers (Walking Pace)

 4 sets x 15 reps per leg 4 sets x 20 reps per leg 4 sets x 25 reps per leg 4 sets x 30 reps per leg

F1 - Weighted Boat

 X lbs x 2 sets x 20 seconds X lbs x 2 sets x 30 seconds X lbs x 2 sets x 40 seconds X lbs x 2 sets x 50 seconds

Block 2

Upper Body Day 1

Exercise Week 1 Week 2 Week 3 Week 4

A1 - Diamond Push Ups

 4-8 repetitions (Track as 65% of bodyweight) (Swap for "Modified Diamond Push Up" if unable to execute min. reps [Track as 55% of bodyweight]) 5-10 repetitions (Track as 65% of bodyweight) (Swap for "Modified Diamond Push Up" if unable to execute min. reps [Track as 55% of bodyweight]) 6-12 repetitions (Track as 65% of bodyweight) (Swap for "Modified Diamond Push Up" if unable to execute min. reps [Track as 55% of bodyweight]) 8-15 repetitions (Track as 65% of bodyweight) (Swap for "Modified Diamond Push Up" if unable to execute min. reps [Track as 55% of bodyweight])

A2 - 3 Point Dumbbell Row

 X lbs x 5 sets x 15-20 reps per arm X lbs x 1 set x 15-20 reps per arm | X lbs x 4 sets x 12-15 reps per arm X lbs x 1 set x 12-15 reps per arm | X lbs x 4 sets x 8-12 reps per arm X lbs x 1 set x 12-15 reps per arm | X lbs x 1 set x 8-12 reps per arm | X lbs x 3 sets x 6-10 reps per arm

B1 - Standing Arnold Press

 X lbs x 4 sets x 15-20 reps X lbs x 4 sets x 12-15 reps X lbs x 4 sets x 8-12 reps X lbs x 4 sets x 6-10 reps

B2 - Bodyweight I / Y / T Prone Press

 X lbs x 4 sets x 15-20 reps X lbs x 4 sets x 12-15 reps X lbs x 4 sets x 8-12 reps X lbs x 4 sets x 6-10 reps

C1 - Front Lateral Raise

 X lbs 3 sets x 15-20 reps X lbs 3 sets x 12-15 reps X lbs 3 sets x 8-12 reps X lbs 3 sets x 6-10 reps

C2 - Side Lateral Raise

 3 sets x 10 reps per letter alternating 3 sets x 12 reps per letter alternating 3 sets x 15 reps per letter alternating 3 sets x 20 / 15 / 10 reps per letter alternating

C3 - Bent Over Dumbbell Rear Lateral

 3 sets x 10 reps per letter alternating 3 sets x 12 reps per letter alternating 3 sets x 15 reps per letter alternating 3 sets x 20 / 15 / 10 reps per letter alternating

D1 - Dumbbell Floor Press

 3 sets x As Many Reps As Possible In 20 Seconds 3 sets x As Many Reps As Possible In 25 Seconds 3 sets x As Many Reps As Possible In 30 Seconds 3 sets x As Many Reps As Possible In 30 Seconds

D2 - Dumbbell Biceps Curl

 X lbs 3 sets x 15-20 reps X lbs 3 sets x 12-15 reps X lbs 3 sets x 8-12 reps X lbs 3 sets x 8-12 reps

Lower Body Day 1

Exercise Week 1 Week 2 Week 3 Week 4

A1 - Bodyweight Squat

 2 sets x 20 reps 2 sets x 20 reps 2 sets x 20 reps 2 sets x 20 reps

B1 - Goblet Squat

 X lbs x 5 sets x 15-20 reps X lbs x 5 sets x 12-15 reps X lbs x 5 sets x 8-12 reps X lbs x 5 sets x 6-10 reps

C1 - Dumbbell Bridge

 X lbs x 4 sets x 12 reps per leg X lbs x 4 sets x 10-12 reps per leg X lbs x 4 sets x 8-10 reps per leg X lbs x 4 sets x 6-8 reps per leg

D1 - Wall Sit

 3 sets x 30-45 seconds 3 sets x 45-60 seconds 3 sets x 60-75 seconds 3 sets x 75-90 seconds

E1 - Walkout

 4 sets x 10 repetitions 4 sets x 12 repetitions 4 sets x 15 repetitions 4 sets x 20 / 15 / 12 / 10 repetitions

F1 - Sit Ups

 2 sets x 8-12 reps 2 sets x 8-15 reps 2 sets x 10-15 reps 2 sets x 12-20 reps

Upper Body Day 2

Exercise Week 1 Week 2 Week 3 Week 4

A1 - Decline Push Up

 5 sets x As Many Reps As Possible In 20 Seconds 5 sets x As Many Reps As Possible In 25 Seconds 5 sets x As Many Reps As Possible In 30 Seconds 5 sets x As Many Reps As Possible In 30 Seconds

A2 - Dumbbell Gorilla Rows

 X lbs x 5 sets x 15-20 reps per arm X lbs x 1 set x 15-20 reps per arm | X lbs x 4 sets x 12-15 reps per arm X lbs x 1 set x 12-15 reps per arm | X lbs x 4 sets x 8-12 reps per arm X lbs x 1 set x 12-15 reps per arm | X lbs x 1 set x 8-12 reps per arm | X lbs x 3 sets x 6-10 reps per arm

B1 - Alternating Dumbbell Chest Press

 X lbs x 4 sets x 4-6 reps per side X lbs x 4 sets x 5-8 reps per side X lbs x 4 sets x 6-10 reps per side X lbs x 4 sets x 8-12 reps per side

B2 - Incline Chest Supported Dumbbell Row

 X lbs x 4 sets x 15-20 reps X lbs x 4 sets x 12-15 reps X lbs x 4 sets x 8-12 reps X lbs x 4 sets x 6-10 reps

C1 - Bent Over Dumbbell Facepull

 X lbs 3 sets x 15-20 reps X lbs 3 sets x 12-15 reps X lbs 3 sets x 8-12 reps X lbs 3 sets x 6-10 reps

C2 - Bent Over Dumbbell Y Raise

 X lbs 3 sets x 15-20 reps X lbs 3 sets x 15-20 reps X lbs 3 sets x 12-20 reps X lbs 3 sets x 12-20 reps

D1 - Incline Spoon Press

 X lbs 3 sets x 15-20 reps X lbs 3 sets x 12-15 reps X lbs 3 sets x 8-12 reps X lbs 2 sets x 6-10 reps | X lbs x 1 set x 12-20 reps

Lower Body Day 2

Exercise Week 1 Week 2 Week 3 Week 4

A1 - Bodyweight Step Up To 18 Inch Box

 2 sets x 15 reps per leg 2 sets x 15 reps per leg 2 sets x 15 reps per leg 2 sets x 15 reps per leg

B1 - Goblet Loaded Step Up To 18 Inch Box

 X lbs x 5 sets x 15-20 reps per leg X lbs x 5 sets x 12-15 reps per leg X lbs x 5 sets x 8-12 reps per leg X lbs x 5 sets x 6-10 reps per leg

C1 - Dumbbell Sumo Squats

 X lbs x 4 sets x 15-20 reps per leg X lbs x 4 sets x 12-15 reps per leg X lbs x 4 sets x 10-15 reps per leg X lbs x 4 sets x 8-12 reps per leg

D1 - Stability Ball Hamstring Curl

 3 sets x 20 taps per side 3 sets x 25 taps per side 3 sets x 30 taps per side 3 sets x 30 taps per side

E1 - Bench Lateral Toe Taps

 4 sets x 10 taps per side 4 sets x 10-12 taps per side 4 sets x 12-15 taps per side 4 sets x 15-20 taps per side

F1 - Dumbbell Side Bend

 X lbs x 2 sets x 15-20 reps per side X lbs x 2 sets x 12-15 reps per side X lbs x 2 sets x 10-15 reps per side X lbs x 2 sets x 8-12 reps per side

Block 3

Upper Body Day 1

Exercise Week 1 Week 2 Week 3 Week 4

A1 - Incline Dumbbell Chest Press

 X lbs x 5 sets x 15-20 reps X lbs x 1 set x 15-20 reps | X lbs x 4 sets x 12-15 reps X lbs x 1 set x 12-15 reps | X lbs x 4 sets x 8-12 reps X lbs x 1 set x 12-15 reps | X lbs x 1 set x 8-12 reps | X lbs x 3 sets x 6-10 reps

A2 - Pronated Wide Grip Inverted Row

 5 sets x 4-8 reps 5 sets x 5-10 reps 5 sets x 6-12 reps 5 sets x 8-15 reps

B1 - Seated Neutral Grip Dumbbell Press

 X lbs x 4 sets x 15-20 reps X lbs x 4 sets x 12-15 reps X lbs x 4 sets x 8-12 reps X lbs x 4 sets x 6-10 reps

B2 - Supinated 1 Arm Dumbbell Row

 X lbs x 4 sets x 15-20 reps X lbs x 4 sets x 12-15 reps X lbs x 4 sets x 8-12 reps X lbs x 4 sets x 6-10 reps

C1 - Plank With Knee Tap

 3 sets x 6-10 reps per side 3 sets x 8-12 reps per side 3 sets x 10-15 reps per side 3 sets x 12-15 reps per side

D1 - Tate Press

 X lbs 3 sets x 15-20 reps X lbs 3 sets x 12-20 reps X lbs 3 sets x 10-15 reps X lbs 3 sets x 8-12 reps

D2 - Zottman Curl

 X lbs 3 sets x 15-20 reps X lbs 3 sets x 15-20 reps X lbs 3 sets x 10-15 reps X lbs 3 sets x 10-15 reps

Lower Body Day 1

Exercise Week 1 Week 2 Week 3 Week 4

A1 - Bodyweight Squat

 2 sets x 20 reps 2 sets x 20 reps 2 sets x 20 reps 2 sets x 20 reps

B1 - Goblet Squat

 X lbs x 5 sets x 15 reps per side X lbs x 5 sets x 12-15 reps per side X lbs x 5 sets x 8-12 reps per side X lbs x 5 sets x 6-12 reps per side

C1 - Dumbbell Single Leg Romanian Deadlift

 X lbs x 4 sets x 15 reps per leg X lbs x 4 sets x 12-15 reps per leg X lbs x 4 sets x 10-15 reps per leg X lbs x 4 sets x 8-12 reps per leg

D1 - Duck Walk

 3 sets x 45 seconds 3 sets x 60 seconds 3 sets x 75 seconds 3 sets x 90 / 75 / 60 seconds

E1 - Sprinter Sit Ups

 4 sets x 4-8 reps per side 4 sets x 5-10 reps per side 4 sets x 6-12 reps per side 4 sets x 8-15 reps per side

F1 - Leg Tuck (No Hands)

 2 sets x 6-12 reps 2 sets x 8-15 reps 2 sets x 10-15 reps 2 sets x 12-20 reps

Lower Body Day 2

Exercise Week 1 Week 2 Week 3 Week 4

A1 - Bodyweight Lunges

 2 sets x 15 reps per leg 2 sets x 15 reps per leg 2 sets x 15 reps per leg 2 sets x 15 reps per leg

B1 - Goblet Loaded Bulgarian Split Squat

 X lbs x 5 sets x 15 reps per leg X lbs x 5 sets x 12-15 reps per leg X lbs x 5 sets x 8-12 reps per leg X lbs x 5 sets x 6-10 reps per leg

C1 - Bodyweight Squat

 4 sets x 6-10 reps per side 4 sets x 8-12 reps per side 4 sets x 10-15 reps per side 4 sets x 12-20 reps per side

D1 - Banded Hamstring Curl

 3 sets x 5-10 reps 3 sets x 6-12 reps 3 sets x 8-15 reps 3 sets x 8-15 reps

E1 - Full Plank Dumbbell Reach Through

 X lbs x 4 sets x 15 reps per side X lbs x 4 sets x 12 reps per side X lbs x 4 sets x 10 reps per side X lbs x 4 sets x 8 reps per side

F1 - Flutter Kick

 2 sets x 6-12 reps 2 sets x 8-15 reps 2 sets x 10-15 reps 2 sets x 12-20 reps

Block 4

Lower Body Day 1

Lower Body Day 2

Exercise Week 1 Week 2 Week 3 Week 4

A1 - Bodyweight Lunges

 2 sets x 10 reps per leg (slow and controlled warm up) 2 sets x 10 reps per leg (slow and controlled warm up) 2 sets x 10 reps per leg (slow and controlled warm up) 2 sets x 10 reps per leg (slow and controlled warm up)

B1 - Goblet Loaded Bulgarian Split Squat

 X lbs x 5 sets x 12-15 reps per leg X lbs x 1 set x 12 reps per | X lbs x 4 sets x 10-15 reps per X lbs x 1 set x 12 reps per | X lbs x 4 sets x 8-12 reps per X lbs x 1 set x 10 reps per | X lbs x 4 sets x 6-10 reps per

C1 - Dumbbell Sumo Squats

 X lbs x 4 sets x 12-15 reps X lbs x 4 sets x 12-20 reps X lbs x 4 sets x 10-15 reps X lbs x 4 sets x 8-15 reps

D1 - Band Pull Through

 6 sets x moderate tension x 8-12 reps 5 sets x moderate tension x 10-15 reps 4 sets x moderate tension x 12-20 reps 3 sets x moderate tension x 15-20 reps

E1 - Breakdancer Plank

 4 sets x 2-4 reps per side 4 sets x 3-6 reps per side 4 sets x 4-8 reps per side 4 sets x 5-10 reps per side

F1 - Sit Ups

 2 sets x 6-10 reps 2 sets x 8-12 reps 2 sets x 10-15 reps 2 sets x 12-20 reps
Exercise Week 1 Week 2 Week 3 Week 4

A1 - Bodyweight Squat

 2 sets x 20 reps (slow and controlled warm up) 2 sets x 20 reps (slow and controlled warm up) 2 sets x 20 reps (slow and controlled warm up) 2 sets x 20 reps (slow and controlled warm up)

B1 - Dumbbell Front Rack Squat

 X lbs x 1 set x 15 reps | X lbs x 4 sets x 6-12 reps X lbs x 1 set x 15 reps | X lbs x 4 sets x 8-15 reps X lbs x 1 set x 12 reps | X lbs x 4 sets x 5-10 reps X lbs x 1 set x 12 reps | X lbs x 4 sets x 6-12 reps

C1 - Dumbbell Single Leg Bridge

 X lbs x 4 sets x 8-12 reps per side X lbs x 4 sets x 10-15 reps per side X lbs x 4 sets x 12-20 reps per side X lbs x 4 sets x 6-12 reps per side

D1 - Seated Dumbbell Calf Raise

 X lbs x 4 sets x 15-20 reps X lbs x 4 sets x 15-25 reps X lbs x 4 sets x 8-15 reps X lbs x 4 sets x 10-20 reps

E1 - Russian Twist

 X lbs x 4 sets x 12-15 reps per side X lbs x 4 sets x 10-15 reps per side X lbs x 4 sets x 6-12 reps per side X lbs x 4 sets x 8-15 reps per side

F1 - Leg Raise

 2 sets x 6-10 reps 2 sets x 8-12 reps 2 sets x 10-15 reps 2 sets x 12-20 reps

Upper Body Day 1

Exercise Week 1 Week 2 Week 3 Week 4

A1 - Alternating Incline Dumbbell Chest Press

 X lbs x 5 sets x 15-20 reps per arm X lbs x 1 set x 15 reps per | X lbs x 4 sets x 6-12 reps per X lbs x 1 set x 12 reps per | X lbs x 4 sets x 8-15 reps per X lbs x 1 set x 10 reps per | X lbs x 1 set x 10 reps per | X lbs x 3 sets x 5-10 reps per

A2 - 2 Arm Supinated Dumbbell Rows

 X lbs x 5 sets x 15-20 reps X lbs x 1 set x 15 reps | X lbs x 4 sets x 10-15 reps X lbs x 1 set x 15 reps | X lbs x 4 sets x 12-20 reps X lbs x 1 set x 12 reps | X lbs x 4 sets x 8-15 reps

B1 - Standing Dumbbell Shoulder Press

 X lbs x 4 sets x 15-20 reps X lbs x 4 sets x 12-15 reps X lbs x 4 sets x 6-12 reps X lbs x 4 sets x 8-15 reps

B2 - Fisherman's Dumbbell Row

 X lbs x 4 sets x 12-15 reps per arm X lbs x 4 sets x 12-20 reps X lbs x 4 sets x 6-12 reps X lbs x 4 sets x 8-15 reps

C1 - Dumbbell Incline Curl

 X lbs x 3 sets x 15-20 reps X lbs x 3 sets x 8-15 reps X lbs x 3 sets x 10-15 reps X lbs x 3 sets x 12-20 reps

C2 - Single Arm Dumbbell Triceps Kickback

 X lbs x 3 sets x 15-20 reps per arm X lbs x 3 sets x 12-15 reps per arm X lbs x 3 sets x 12-20 reps per arm X lbs x 3 sets x 6-12 reps per arm

D1 - Full plank

 5 sets x 20-35 seconds 5 sets x 25-40 seconds 5 sets x 30-45 seconds 5 sets x 35-50 seconds

Upper Body Day 2

Exercise Week 1 Week 2 Week 3 Week 4

A1 - Dumbbell Chest Press

 X lbs x 1 set x 15 reps | X lbs x 4 sets x 12-15 reps X lbs x 1 set x 12 reps | X lbs x 4 sets x 8-15 reps X lbs x 1 set x 12 reps | X lbs x 4 sets x 6-12 reps X lbs x 1 set x 12 reps | X lbs x 4 sets x 8-15 reps

A2 - 1 Arm Dumbbell Row

 X lbs x 1 set x 15 reps per | X lbs x 4 sets x 12-15 reps per X lbs x 1 set x 12 reps per | X lbs x 4 sets x 8-15 reps per X lbs x 1 set x 12 reps per | X lbs x 4 sets x 6-12 reps per X lbs x 1 set x 12 reps per | X lbs x 4 sets x 8-15 reps per

B1 - Dumbbell Chest Fly

 X lbs x 4 sets x 15-20 reps X lbs x 4 sets x 12-20 reps X lbs x 4 sets x 6-12 reps X lbs x 4 sets x 8-15 reps

B2 - Rear Delt Dumbbell Row

 X lbs x 4 sets x 15-20 reps X lbs x 4 sets x 15-20 reps X lbs x 4 sets x 10-15 reps X lbs x 4 sets x 12-20 reps

C1 - Around The World Lateral

 X lbs x 6 sets x 15-20 reps X lbs x 5 sets x 15-25 reps X lbs x 5 sets x 8-15 reps X lbs x 4 sets x 10-20 reps

D1 - Incline Tate Press

 X lbs x 3 sets x 15-20 reps X lbs x 3 sets x 10-15 reps X lbs x 3 sets x 12-20 reps X lbs x 3 sets x 8-15 reps

D2 - Dumbbell Hammer Curl

 X lbs x 3 sets x 15-20 reps X lbs x 3 sets x 12-20 reps X lbs x 3 sets x 6-12 reps X lbs x 3 sets x 8-15 reps