OFFICIAL PLAN · FREE

Dumbbell Upper / Lower — Balanced (V1)

2 DAYS · BEGINNER · DUMBBELL

Upper

  1. Dumbbell Bench Press
    Dumbbell Bench PressChest
  2. Dumbbell Row
    Dumbbell RowBack
  3. Dumbbell Shoulder Press
    Dumbbell Shoulder PressShoulders
  4. Hammer Curl
    Hammer CurlArms
  5. Lateral Raise
    Lateral RaiseShoulders

Lower

  1. Goblet Squat
    Goblet SquatLegs
  2. Dumbbell Romanian DeadliftLegs
  3. Lunge
    LungeLegs
  4. Reverse LungeLegs
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