Welcome to Volume III ! This is a continuation of the four week, dumbbell-only, 4 day split workout program. With your split you’ll do these workouts for 4 weeks — working on progressively overloading in weight and challenging yourself each week. Log those weights! LET’S HIT IT 👑 NOTE 1️⃣⭐️ When reps change to lower on a set, you should increase the weight EXAMPLE 📝 12-10-8 Your 1st set is a moderate weight at 12 reps, 2nd set is slightly heavier at 10 reps, 3rd set is your heaviest weight with 8 reps. NOTE 2️⃣⭐️ When reps increase on a set, you should decrease the weight EXAMPLE 📝 12-15-20 Your 1st set is a moderate weight at 12 reps, 2nd set is slightly lighter at 15 reps, 3rd set is your lightest burnout weight with 20 reps.