Two Muscles Groups Per Day Workout Plan | Full Week Workout Plan At Home With Dumbbells
CONTENT OF VIDEO :-
TWO MUSCLES A DAY WORKOUT PLAN
FULL WEEK WORKOUT PLAN AT HOME WITH DUMBBELLS
TRAINING LEVEL FOR BEGINNERS AND INTERMEDIATE
Target Goals FAT LOSS | MUSCLE GAIN | WEIGHT GAIN
-------------------------------------------------------------
WORKOUT SCHEDULE FOR A WEEK WITH DUMBBELLS
MONDAY - CHEST + TRICEPS
TUESDAY - BACK + BICEPS + ABS
WEDNESDAY - SHOULDER + LEGS
THURSDAY - CHEST + TRICEPS
FRIDAY - BACK + BICEPS + ABS
SATURDAY - SHOULDER + LEGS
SUNDAY - REST
-------------------------------------------------------------
IDEALS DUMBBELL WEIGHT FOR BEGINNERS AND INTERMEDIATE AS FOLLOWS :-
BEGINNER :- 3 Kg To 7.5 Kg Per Dumbbell.
INTERMEDIATE :- 5 Kg To 10 Kg Per Dumbbell.
-------------------------------------------------------------
TIPS BEFORE WE START
TRAIN MINIMUM 3 To 5 EXERCISE OF
EACH MUSCLE GROUP
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.
____________________________________
MONDAY & THURSDAY
CHEST & TRICEPS WORKOUT ____________________________________
CHEST WORKOUT
(3 SETS OF 12 TO 20 REPS)
1) PUSH - UPS
2) INCLINE PUSH - UPS
3) DECLINE PUSH - UPS
4) DUMBBELL SCOOP
5) DUMBBELL FLY (FLOOR)
---------------------------------------------------------------
TRICEP WORKOUT
(3 SETS OF 12 TO 20 REPS)
1) TRICEP BENCH DIPS
2) CLOSE GRIP PUSH - UPS
3) DUMBBELL OVERHEAD EXTENSION
4) DUMBBELL SKULL CRUSHERS (FLOOR)
5) DUMBBELL BENT-OVER KICK BACK
---------------------------------------------------------------
TUESDAY & FRIDAY
BACK WORKOUT + BICEPS + ABS
---------------------------------------------------------------
BACK WORKOUT
(3 SETS OF 12 TO 20 REPS)
1) LAT PULL-DOWN (WIDE GRIP)
2) DUMBBELL DEADLIFT
3) BENT OVER ROW (DUMBBELL)
4) DUMBBELL SHRUG
---------------------------------------------------------------
BICEPS WORKOUT
(3 SETS OF 12 TO 20 REPS)
1) DUMBBELL BICEP CURL
2) DUMBBELL HAMMER
3) CONCENTRATION CURL
---------------------------------------------------------------
ABS WORKOUT
( 2 SETS OF 15 TO 20 REPS)
1) CRUNCHES
2) REVERSE CRUNCHES
3) BICYCLE CRUNCHES
---------------------------------------------------------------
WEDNESDAY & SATURDAY
SHOULDERS (DELTOID) & LEGS WORKOUT
---------------------------------------------------------------
SHOULDERS (DELTOID) WORKOUT
(3 SETS OF 12 TO 20 REPS)
1) SHOULDER OVERHEAD PRESS
2) DUMBBELL FRONT RAISE
3) DUMBBELL LATERAL RAISE
4) DUMBBELL BENT OVER LATERAL RAISE
5) DUMBBELL SCOTT PRESS
---------------------------------------------------------------
LEGS WORKOUT
(3 SETS OF 12 TO 20 REPS)
---------------------------------------------------------------
1) DUMBBELL SQUAT
2) DUMBBELL LUNGES
3) CALF RAISE
---------------------------------------------------------------
SUNDAY
REST TIME TO REBUILD MUSCLES & CONTINUE ON MONDAY .
---------------------------------------------------------------
By Buddy Fitness Ravi Kumar
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Видео Two Muscles Groups Per Day Workout Plan | Full Week Workout Plan At Home With Dumbbells канала Buddy Fitness
TWO MUSCLES A DAY WORKOUT PLAN
FULL WEEK WORKOUT PLAN AT HOME WITH DUMBBELLS
TRAINING LEVEL FOR BEGINNERS AND INTERMEDIATE
Target Goals FAT LOSS | MUSCLE GAIN | WEIGHT GAIN
-------------------------------------------------------------
WORKOUT SCHEDULE FOR A WEEK WITH DUMBBELLS
MONDAY - CHEST + TRICEPS
TUESDAY - BACK + BICEPS + ABS
WEDNESDAY - SHOULDER + LEGS
THURSDAY - CHEST + TRICEPS
FRIDAY - BACK + BICEPS + ABS
SATURDAY - SHOULDER + LEGS
SUNDAY - REST
-------------------------------------------------------------
IDEALS DUMBBELL WEIGHT FOR BEGINNERS AND INTERMEDIATE AS FOLLOWS :-
BEGINNER :- 3 Kg To 7.5 Kg Per Dumbbell.
INTERMEDIATE :- 5 Kg To 10 Kg Per Dumbbell.
-------------------------------------------------------------
TIPS BEFORE WE START
TRAIN MINIMUM 3 To 5 EXERCISE OF
EACH MUSCLE GROUP
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.
____________________________________
MONDAY & THURSDAY
CHEST & TRICEPS WORKOUT ____________________________________
CHEST WORKOUT
(3 SETS OF 12 TO 20 REPS)
1) PUSH - UPS
2) INCLINE PUSH - UPS
3) DECLINE PUSH - UPS
4) DUMBBELL SCOOP
5) DUMBBELL FLY (FLOOR)
---------------------------------------------------------------
TRICEP WORKOUT
(3 SETS OF 12 TO 20 REPS)
1) TRICEP BENCH DIPS
2) CLOSE GRIP PUSH - UPS
3) DUMBBELL OVERHEAD EXTENSION
4) DUMBBELL SKULL CRUSHERS (FLOOR)
5) DUMBBELL BENT-OVER KICK BACK
---------------------------------------------------------------
TUESDAY & FRIDAY
BACK WORKOUT + BICEPS + ABS
---------------------------------------------------------------
BACK WORKOUT
(3 SETS OF 12 TO 20 REPS)
1) LAT PULL-DOWN (WIDE GRIP)
2) DUMBBELL DEADLIFT
3) BENT OVER ROW (DUMBBELL)
4) DUMBBELL SHRUG
---------------------------------------------------------------
BICEPS WORKOUT
(3 SETS OF 12 TO 20 REPS)
1) DUMBBELL BICEP CURL
2) DUMBBELL HAMMER
3) CONCENTRATION CURL
---------------------------------------------------------------
ABS WORKOUT
( 2 SETS OF 15 TO 20 REPS)
1) CRUNCHES
2) REVERSE CRUNCHES
3) BICYCLE CRUNCHES
---------------------------------------------------------------
WEDNESDAY & SATURDAY
SHOULDERS (DELTOID) & LEGS WORKOUT
---------------------------------------------------------------
SHOULDERS (DELTOID) WORKOUT
(3 SETS OF 12 TO 20 REPS)
1) SHOULDER OVERHEAD PRESS
2) DUMBBELL FRONT RAISE
3) DUMBBELL LATERAL RAISE
4) DUMBBELL BENT OVER LATERAL RAISE
5) DUMBBELL SCOTT PRESS
---------------------------------------------------------------
LEGS WORKOUT
(3 SETS OF 12 TO 20 REPS)
---------------------------------------------------------------
1) DUMBBELL SQUAT
2) DUMBBELL LUNGES
3) CALF RAISE
---------------------------------------------------------------
SUNDAY
REST TIME TO REBUILD MUSCLES & CONTINUE ON MONDAY .
---------------------------------------------------------------
By Buddy Fitness Ravi Kumar
Do Like, Comment & Share It And Do Subscribe To Buddy fitness
Click Here To Subscribe : https://www.youtube.com/c/BuddyFitness
Follow Me On Instagram :- @buddy_fitness_official
https://instagram.com/buddy_fitness_official?igshid=1wvj90wb9tbp3
Follow Me On Instagram :- @buddy_fitness_
https://instagram.com/buddy_fitness_?igshid=133qruswck582
Follow Me On Twitter :-
Buddy Fitness (Ravi Kumar) (@buddyfitnessrk)
https://twitter.com/buddyfitnessrk?s=09
Follow Me On Facebook :-
https://www.facebook.com/profile.php?id=100007843273042
Follow Me On Facebook page :-
https://m.facebook.com/buddyfitnessravikumar/
Follow Me On Sharechat :-
https://b.sharechat.com/qzNpUPjXTS
#workoutplan #homeworkout #buddyfitness #ravikumar
Видео Two Muscles Groups Per Day Workout Plan | Full Week Workout Plan At Home With Dumbbells канала Buddy Fitness
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