Full Week Workout Plan At Home With Dumbbells | No Gym Full Body Workout

CONTENT OF VIDEO :-
Full Week Workout Plan At Home With Dumbbells
No Gym Full Body Workout

FULL WEEK WORKOUT PLAN AT HOME FOR
MUSCLES GAIN | FAT LOSS | WEIGHT GAIN

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WORKOUT SCHEDULE FOR A WEEK WITH DUMBBELLS

MONDAY – CHEST
TUESDAY – BACK
WEDNESDAY – BICEP
THURSDAY – TRICEPS & ABS
FRIDAY – SHOULDER (DELTOID)
SATURDAY – LEGS
SUNDAY – REST
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TIPS BEFORE WE START

IN WEEK 6 DAYS WORKOUT ONE DAYS REST (SUNDAY) .

8 – 10 MIN BODY WARM UP BEFORE WORKOUT.

12 TO 20 REPS IN EACH SET.

INCREASE THE WEIGHT FROM SET 1 TO 3.

TAKE 1 TO 2 MIN REST IN EACH SET.

TAKE SIP OF WATER IN SOME INTERVALS.

8 TO 10 MINUTES DO STRETCHING AFTER WORKOUT.

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MONDAY

CHEST WORKOUT
(3 SETS OF 12 TO 20 REPS)
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1) PUSH – UPS

2) INCLINE PUSH – UPS

3) DECLINE PUSH – UPS

4) DUMBBELL SCOOP

5) DUMBBELL FLY (FLOOR)
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TUESDAY

BACK WORKOUT
LATS / MID-BACK / LOWER BACK
(3 SETS OF 12 TO 20 REPS)
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1) LAT PULL-DOWN (WIDE GRIP)

2) DUMBBELL DEADLIFT

3) BENT OVER ROW (DUMBBELL)

4) DUMBBELL SHRUG
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WEDNESDAY

BICEPS WORKOUT
(3 SETS OF 12 TO 20 REPS)
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1) DUMBBELL BICEP CURL

2) DUMBBELL HAMMER

3) DUMBBELL REVERSE CURL

4) CONCENTRATION CURL

5) SEATED DUMBBELL WRIST CURL (FOREARMS)
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THURSDAY

TRICEP & ABS WORKOUT
(3 SETS OF 12 TO 20 REPS)
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1) TRICEP BENCH DIPS

2) CLOSE GRIP PUSH – UPS

3) DUMBBELL OVERHEAD EXTENSION

4) DUMBBELL SKULL CRUSHERS (FLOOR)

5) DUMBBELL BENT-OVER KICK BACK
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AFTER TRICEP WORKOUT DO ABS WORKOUT
(3 SETS OF 15 TO 20 REPS)
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1) CRUNCHES

2) SIT – UPS

3) BICYCLE CRUNCHES

4) LYING KNEE RAISES

5) LYING LEG RAISES

6) V – UP

7) HANGING LEG RAISES

8) WEIGHED RUSSIAN TWIST

9) OBLIQUE CRUNCHES

10) SIDE PLANK

11) PLANK (ELBOW)
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FRIDAY

SHOULDERS (DELTOID) WORKOUT
(3 SETS OF 12 TO 20 REPS)
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1) SHOULDER OVERHEAD PRESS

2) DUMBBELL FRONT RAISE

3) DUMBBELL LATERAL RAISE

4) DUMBBELL BENT OVER LATERAL RAISE

5) ARNOLD PRESS (SEATED)

6) DUMBBELL SCOTT PRESS
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SATURDAY

LEGS WORKOUT
(3 SETS OF 12 TO 20 REPS)
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1) DUMBBELL SQUAT

2) WALKING LUNGES

3) DUMBBELL LUNGES

4) SPILT SQUAT

5) STEP UP

6) HIP THRUST

7) CALF RAISE

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SUNDAY

REST TIME TO REBUILD MUSCLES & CONTINUE ON MONDAY .
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By Buddy Fitness Ravi Kumar

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