Here are some notes to consider before starting this Full Week Workout Plan for Muscle Gain at HOME with Dumbbells:
– For advanced level, do 20 reps of each exercise for the total of 4 sets.
– For beginners level, you can to either 1,2 or 3 set and switch your reps between 10-20 reps and increase them over time up to 20 reps in 4 sets (Advanced).
– Rest 1-2 minutes between each exercise.
– drink lots of water
– Workout at your own pace
– If you get tires rest
– Always talk to your doctor before starting any workout program
Mondays (Chest -The best chest workout with dumbbells):
00:00 Intro
02:13 – Decline push-ups(Chest)
02:34 – Incline push-ups close grip(Inner chest)
02:50 – Push-ups regular(chest)
03:34 – Chest press single arm dumbbell(Chest)
03:25 – Chest press double dumbbells(Chest)
03:48 – Chest fly(Chest)
04:11 – Close grip chest press(Chest)
4:30 – Chest scoop dumbbell(Chest)
Tuesdays (Back- How to build your back with dumbbells):
04:56 – Snow angel(back)
05:28 – Deadlift dumbbells(back)
06:03 – One arm row dumbbell(back)
06:43 – Double row dumbbells(back)
07:13 – Plank row dumbbells(back)
07:38 – Shrugs dumbbells(traps-part of your back)
Wednesdays (Biceps with dumbbells | Lower abs)
07:57 – Hammer curl dumbbells(Biceps)
08:17 – Regular curls(Biceps)
08:41 – Reverse curls(Biceps)
08:59 – Concentration curls(Biceps)
09:21- Reverse crunches(Lower abs)
09:41 – Flutter kicks(Lower abs)
09:40 – Leg lift(Lower abs)
Thursdays (Triceps with dumbbells):
10:43 – Dips(Triceps)
11:28 – Close grip pushups(Triceps)
11:48 – Overhead extension(Triceps)
12:11 – Kickbacks(Triceps)
12:24 – Skull crushers(Triceps)
12:49- Cross body extensions(Triceps)
Fridays (Shoulders, Obliques):
13:05 – Shoulder press seated(Shoulders)
13:19 – Front raise(Front shoulders-Interior deltoids)
13:20 – Lateral raise(Shoulders)
13:45 – Rear fly-bend over(shoulders-back of shoulders)
13:58 – Clean & press(All shoulders-Everything shoulders)
14:12 – Oblique crunch(Obliques-Love handle)
14:24 – Leg lift sides(Obliques-Love handles)
14:35- Side planks(Love handles- Obliques)
Saturdays (Legs- Leg day- With | Without weights or dumbbells):
14:45 – Squats(Legs, butt and thighs)
15:09 – Lunges stationary (legs, butts and thighs)
15:19 – Lunges reverse alt. (Legs, butts and thighs and core)
15:35 – Split lunges(Legs butts, thighs and core)
15:45- Hip bridges(Hips, butt and hamstrings)
15:56 – Sumo squats(Inner thighs, glutes, hamstrings)
16:08 – Calve raise(calves, calves muscles)
Sunday
Rest, repair, rebuild – Your rest day when working out is very important. Make sure you rest.
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Full Week Workout Plan for Muscle Gain at HOME with Dumbbells
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