Home-Workout Plan (w/Dumbells)
DAY 1 Push
Set 1
Set 2
Set 3
Set 4
Chest/Tris/Shoulders
Reps
Push-ups
20
Reps
Reps
Reps
20
15 Slow & Controlled
Dumbell Press
20
18
20
Diamond Push-up
12
15
12
4 (Slow & Controlled)
Pike Push-up
12
10
12
5(slow and controlled)
10
5 (slow and controlled)
Dumbell Tricep Kickbacks
14
12
14
Handstand Hold
30 seconds
45 seconds
30 Seconds
Dumbell Lateral Raises
dumbell shoulder press
Dumbell Shrugs
8
10
8
28
20
20
20
30
30
6(slow& controlled).
10(Slow& Controlled)
Opt. Abs
Time
Time
Time
Plank
2 Minutes
1 min 30 Secs
2 Minutes
Hanging Knee Raises
16
14
16
Hanging Leg Raises
12
12
10
Jack Hammer
8
12
10
DAY 2 - Pull
Set 1
Set 2
Set 3
Back/Biceps
Reps
Reps
Reps
Reps
Pull-up
15
12
12
1 (Slow & Controlled)
Dumbell Lawnmowers
20
20
18
Dumbell Row
18
20
16
Back Elbow PushDown
12
16
12
Superman Stretch
12
10
12
Dumbell Bicep Curls
15
12
12
Dumbell Hammer Curl
16
12
14
Set 4
8
10
Opt. Abs
Time/Reps
Time/Reps
Time/Reps
Russian Twist
45 Seconds
45 Seconds
45 Seconds
Leg Raises
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,,
,,
Scissor Kicks
,,
,,
,,
Crunches
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,,
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DAY 3 - Legs
Set 1
Set 2
Set 3
Set 4
Legs
Reps
Reps
Reps
Reps
Squats (Dumbell)
25
25
25
25
Lunges (Dumbell)
12 Reps Each Legs
12
12
12
Hamstring Leg Curls(Dumbell)
12
12
12
10(Slow & Controlled)
Calf raises(Dumbell)
20 Reps
18 Reps
12(Slow & Controlled)
Opt. Abs
Reps/Time
Reps/Time
Reps/Time
plank twist
45 seconds
45 seconds
45 seconds
Bicycle Crunches
30 seconds
30 seconds
30 seconds
side plank (each side)
1 min*2
1 min *2
1 min *2
Designed By @SURYAKANTSINGH_