5/2 (Tues)

10:50 AM - 11:30 AM

INTERMEDIATE DUMBBELL WORKOUT C

EXERCISE	SET 1	SET 2
Rotation press	27.5x10	27.5x10
Alternating upright row	27.5x10	27.5x10
Standing scarecrow	7.5x10	7.5x10
Close-grip bench press	37.5x10	37.5x10
Overhead triceps extension	37.5x10	37.5x10
Incline curl	17.5x10	17.5x10
Piston-style hammer curl	17.5x10	17.5x10

4/28 (Fri)

10:05 AM - 10:45 AM

INTERMEDIATE DUMBBELL WORKOUT B

EXERCISE	SET 1	SET 2
Weighted crunch	47.5x10	47.5x10
Reverse woodchopper	7.5x10	7.5x10
Lunge	27.5x10	27.5x10
Front squat	27.5x10	27.5x10
Romanian deadlift	47.5x10	37.5x10
Unilateral standing calf raise	47.5x10	47.5x10
Seated calf raise	47.5x10	47.5x10

4/25 (Tues)

11:05 AM - 11:45 AM

INTERMEDIATE DUMBBELL WORKOUT A

EXERCISE	SET 1	SET 2
Incline bench press	47.5x10	37.5x10
Pronated bent-over row	37.5x10	27.5x10
Piston-style bench press	37.5x10	37.5x10
Piston-style bent-over row	37.5x10	37.5x10
Fly	27.5x10	27.5x10
Pronated two-hand pullover	17.5x10	17.5x10
Supinated seated reverse fly	7.5x10	7.5x10

4/22 (Sat)

11:10 AM - 11:50 AM

INTERMEDIATE DUMBBELL WORKOUT C

EXERCISE	SET 1	SET 2
Rotation press	25x10	25x10
Alternating upright row	25x10	25x10
Standing scarecrow	15x10	15x10
Close-grip bench press	45x10	35x10
Overhead triceps extension	35x10	35x10
Incline curl	25x10	15x10
Piston-style hammer curl	25x10	15x10

4/19 (Wed)

10:15 AM - 10:55 AM

INTERMEDIATE DUMBBELL WORKOUT B

EXERCISE	SET 1	SET 2
Weighted crunch	55x10	45x10
Reverse woodchopper	15x10	5x10
Lunge	35x10	25x10
Front squat	35x10	25x10
Romanian deadlift	35x10	45x10
Unilateral standing calf raise	55x10	45x10
Seated calf raise	55x10	45x10

4/16 (Sun)

11:30 AM - 12:15 PM

INTERMEDIATE DUMBBELL WORKOUT A

EXERCISE	SET 1	SET 2
Incline bench press	50x10	45x10
Pronated bent-over row	40x10	35x10
Piston-style bench press	45x10	35x10
Piston-style bent-over row	45x10	35x10
Fly	35x10	25x10
Pronated two-hand pullover	25x10	15x10
Supinated seated reverse fly	15x10	5x10

LTE
~7.5/8 15/5.5 17.5/1.5 15/1.5

HC (i)
~7.5/8 15/9 17.5/8 20/3.5

SS
~20/10 37.5/10 40/10 45/10

WC
~15/10 17.5/8 20/8 25/6

BP (d)
~15/8 27.5/9 35/8 40/7

WE
~7.5/8 10/8 15/8 17.5/2