Week 3 – 4

Beginners: Once you can do 15 reps x 2 sets easily, increase the dumbbell weight. Keep reps at 12 – 15.

Intermediate: Increase weight and do 8 – 12 reps x 2 – 3 sets.

Progression – Beginners and Intermediate

Once you can do 2 – 3 sets with relative ease, increase dumbbell weight by 1 – 2 kg. (2.2 – 5 lb). Do 8 – 12 reps with the new weight and 2 sets per exercise.