DUMBBELL TRACKER SHEET

LOWER BODY BURN (MONDAY)

WEEK 1 WEEK 2 WEEK 3
BLOCK 1 BLOCK 1 BLOCK 1
Set 1 Set 2 Set 1 Set 2 Set 1 Set 2

Squat (R) Squat (R) Squat (R)

Kickstand
Reverse Lunge (R) Curtsey Lunge (R)
Curtsey Lunge (R)

Combo (R) Combo (R) Combo (R)

Squat (L) Squat (L) Squat (L)

Kickstand
Reverse Lunge (L) Curtsey Lunge (L)
Curtsey Lunge (L)

Combo (L) Combo (L) Combo (L)

BLOCK 2 BLOCK 2 BLOCK 2

Set 1 Set 2 Set 3 Set 1 Set 2 Set 3 Set 1 Set 2 Set 3

Sumo Squat Hip Thrust Alt. Pendulum Lunge

Alt. Curtsey Lunge Alt. Single Leg L Sit Sumo RDL

BLOCK 3 BLOCK 3 BLOCK 3

Set 1 Set 2 Set 1 Set 2 Set 1 Set 2

Side Lunge (R) Side Lunge (R) Side Lunge (R)

RDL (R) Kickstand RDL (R) Single Leg RDL (R)

Combo (R) Combo (R) Combo (R)

Side Lunge (L) Side Lunge (L) Side Lunge (L)

RDL (L) Kickstand RDL (L) Single Leg RDL (L)

Combo (L) Combo (L) Combo (L)

BLOCK 4 BLOCK 4 BLOCK 4

Set 1 Set 2 Set 3 Set 1 Set 2 Set 3 Set 1 Set 2 Set 3

Front Squat DB Deadlifts Narrow Squat

Calf Raises Sumo Squats Calf Raises

 DUMBBELL TRACKER SHEET
UPPER BODY BURN (WEDNESDAY)
WEEK 1 WEEK 2 WEEK 3
BLOCK 1 BLOCK 1 BLOCK 1
Set 1 Set 2 Set 1 Set 2 Set 1 Set 2

Chest Press (R) Chest Press (R) Chest Press (R)

Supinated Narrow
Chest Fly (R)
Chest Press (R) Rotation Press (R)

Combo (R) Combo (R) Combo (R)

Chest Press (L) Chest Press (L) Chest Press (L)

Supinated Narrow
Chest Fly (L)
Chest Press (L) Rotation Press (L)

Combo (L) Combo (L) Combo (L)

BLOCK 2 BLOCK 2 BLOCK 2

Set 1 Set 2 Set 3 Set 1 Set 2 Set 3 Set 1 Set 2 Set 3

Negative Push-Up Rolling Tricep Chest Fly

W Curl Pullover Supinated Pullover

BLOCK 3 BLOCK 3 BLOCK 3

Set 1 Set 2 Set 1 Set 2 Set 1 Set 2

Staggered Row (R) Staggered Row (R) Staggered Row (R)

Scapular Front & Lateral Staggered

Retraction (R) Raise (R) Overhead Press (R)

Combo (R) Combo (R) Combo (R)

Staggered Row (L) Staggered Row (L) Staggered Row (L)

Scapular Front & Lateral Staggered

Retraction (L) Raise (L) Overhead Press (L)

Combo (L) Combo (L) Combo (L)

BLOCK 4 BLOCK 4 BLOCK 4

Set 1 Set 2 Set 3 Set 1 Set 2 Set 3 Set 1 Set 2 Set 3

Thrust to
Reverse Fly Zottman Curl
Negative Curl
Kneeling
Overhead Press Renegade Row
Lateral Raise
 DUMBBELL TRACKER SHEET
FULL BODY BURN (FRIDAY)
WEEK 1 WEEK 2 WEEK 3
BLOCK 1 BLOCK 1 BLOCK 1
Set 1 Set 2 Set 1 Set 2 Set 1 Set 2

Dumbbell Wide Swing to

Swing to Rack (R)
Swing to Rack (R) Overhead (R)
Shifting
Step to Squat (R) Thruster (R)
Side Lunge (R)

Combo (R) Combo (R) Combo (R)

Dumbbell Wide Swing to

Swing to Rack (L)
Swing to Rack (L) Overhead (L)
Shifting
Step to Squat (L) Thruster (L)
Side Lunge (L)

Combo (L) Combo (L) Combo (L)

BLOCK 2 BLOCK 2 BLOCK 2

Set 1 Set 2 Set 3 Set 1 Set 2 Set 3 Set 1 Set 2 Set 3

Suitcase Squat +
Thrusters The Machine
Lateral Raise

RDL + Hammer Curl Bent Over Wide Row Suitcase Deadlifts

BLOCK 3 BLOCK 3 BLOCK 3

Set 1 Set 2 Set 1 Set 2 Set 1 Set 2

Split Squat
Split Squat (R) Split Squat Pulse (R)
Knee Raise (R)

Double Row (R) Bent Over Row (R) Single Leg Row (R)

Combo (R) Combo (R) Combo (R)

Split Squat
Split Squat (L) Split Squat Pulse (L)
Knee Raise (L)

Double Row (L) Bent Over Row (L) Single Leg Row (L)

Combo (L) Combo (L) Combo (L)

BLOCK 4 BLOCK 4 BLOCK 4

Set 1 Set 2 Set 3 Set 1 Set 2 Set 3 Set 1 Set 2 Set 3

Sumo Upright Row Decline Chest Press Alt. Bicep Curls

Valley Press Alt. L Sit to 2 Calf Raises +

Calf Raise Abduction Squat Jump
 DUMBBELL TRACKER SHEET
POWER IGNITE (SATURDAY)
WEEK 1 WEEK 2 WEEK 3
BLOCK 1: EMOM (5 MIN) BLOCK 1: EMOM (5 MIN) BLOCK 1: EMOM (5 MIN)
REPS 1 MIN REPS 1 MIN REPS 1 MIN

Dumbbell Swings 25 Dumbbell Swing Walks 20 Dumbbell Swing Row 20

Dumbbell Swings 25 Dumbbell Swing Walks 20 Dumbbell Swing Row 20

Dumbbell Swings 25 Dumbbell Swing Walks 20 Dumbbell Swing Row 20

Dumbbell Swings 25 Dumbbell Swing Walks 20 Dumbbell Swing Row 20

Dumbbell Swings 25 Dumbbell Swing Walks 20 Dumbbell Swing Row 20

BLOCK 2: EMOM (5 MIN) BLOCK 2: EMOM (5 MIN) BLOCK 2: EMOM (5 MIN)

REPS 1 MIN REPS 1 MIN REPS 1 MIN

Inchworm to Push-Ups 8 Inchworm to Push-Ups 8 Inchworm to 2 Push-Ups 6

Inchworm to Push-Ups 8 Inchworm to Push-Ups 8 Inchworm to 2 Push-Ups 6

Inchworm to Push-Ups 8 Inchworm to Push-Ups 8 Inchworm to 2 Push-Ups 6

Inchworm to Push-Ups 8 Inchworm to Push-Ups 8 Inchworm to 2 Push-Ups 6

Inchworm to Push-Ups 8 Inchworm to Push-Ups 8 Inchworm to 2 Push-Ups 6

BLOCK 3: EMOM (10 MIN) BLOCK 3: EMOM (10 MIN) BLOCK 3: EMOM (10 MIN)
REPS 1 MIN REPS 1 MIN REPS 1 MIN
Dumbbell Dumbbell Dumbbell
20 20 16
Sledgehammers Sledgehammers + Hop Sledgehammer Jammers
2 Cross Climbers/
Mountain Climbers 40 Plank Jacks 40 12
2 Plank Jacks
Dumbbell Dumbbell Dumbbell
20 20 16
Sledgehammers Sledgehammers + Hop Sledgehammer Jammers
2 Cross Climbers/
Mountain Climbers 40 Plank Jacks 40 12
2 Plank Jacks
Dumbbell Dumbbell Dumbbell
20 20 16
Sledgehammers Sledgehammers + Hop Sledgehammer Jammers
2 Cross Climbers/
Mountain Climbers 40 Plank Jacks 40 12
2 Plank Jacks
Dumbbell Dumbbell Dumbbell
20 20 16
Sledgehammers Sledgehammers + Hop Sledgehammer Jammers
2 Cross Climbers/
Mountain Climbers 40 Plank Jacks 40 12
2 Plank Jacks
Dumbbell Dumbbell Dumbbell
20 20 16
Sledgehammers Sledgehammers + Hop Sledgehammer Jammers
2 Cross Climbers/
Mountain Climbers 40 Plank Jacks 40 12
2 Plank Jacks
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