Dumbbell Seated Bicep Curl

4 Sets x 15 Reps

Dumbbell Alternating Bicep Curl

4 Sets x 15 Reps

Dumbbell Tricep Extension

4 Sets x 12 Reps

Dumbbell Tricep Kickback

4 Sets x 12 Reps

Dumbbell Bench Press

3 Sets x 12 Reps

Dumbbell Deep Push-Up

3 Sets x 12 Reps

Dumbbell Bicep Curl (Reverse Grip)

3 Sets x 12 Reps

Dumbbell Alternating Reverse Curl

3 Sets x 12 Reps

Dumbbell One-Arm Reverse Curl

3 Sets x 12 Reps

Dumbbell Lateral Raise

4 Sets x 15 Reps

Dumbbell One-Arm Front Raise

4 Sets x 15 Reps

Dumbbell Alternating Shoulder Press

4 Sets x 15 Reps

Dumbbell Calf Raise

3 Sets x 12 Reps

Running

1 Set

Dumbbell Step-Up

3 Sets x 12 Reps

Dumbbell Shoulder Shrug

3 Sets x 12 Reps

Dumbbell Deadlift

3 Sets x 12 Reps

Dumbbell Side Bend

3 Sets x 12 Reps

Dumbbell Wood Chop

3 Sets x 12 Reps

Dumbbell Side Bend

3 Sets x 12 Reps

Running

3 Sets

Dumbbell Calf Raise

3 Sets x 12 Reps

Dumbbell Lunge

3 Sets x 12 Reps