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
BUY BEST DUMBBELL CLICK ON LINK
https://amzn.to/3qYF7Gi
FULL WEEK WORKOUT PLAN AT HOME FOR
MUSCLES GAIN | FAT LOSS | WEIGHT GAIN
-------------------------------------------------------------
WORKOUT SCHEDULE FOR A WEEK WITH DUMBBELLS
MONDAY - CHEST
TUESDAY - BACK
WEDNESDAY - BICEP
THURSDAY - TRICEPS & ABS
FRIDAY - SHOULDER (DELTOID)
SATURDAY - LEGS
SUNDAY - REST
-------------------------------------------------------------
MONDAY
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)
---------------------------------------------------------------
TUESDAY
BACK WORKOUT
LATS / MID-BACK / LOWER BACK
(3 SETS OF 12 TO 20 REPS)
---------------------------------------------------------------
1) LAT PULL-DOWN (WIDE GRIP)
2) DUMBBELL DEADLIFT
3) BENT OVER ROW (DUMBBELL)
4) DUMBBELL SHRUG
---------------------------------------------------------------
WEDNESDAY
BICEPS WORKOUT
(3 SETS OF 12 TO 20 REPS)
---------------------------------------------------------------
1) DUMBBELL BICEP CURL
2) DUMBBELL HAMMER
3) DUMBBELL REVERSE CURL
4) CONCENTRATION CURL
5) SEATED DUMBBELL WRIST CURL (FOREARMS)
---------------------------------------------------------------
THURSDAY
TRICEP & ABS 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
---------------------------------------------------------------
AFTER TRICEP WORKOUT DO ABS WORKOUT
(3 SETS OF 15 TO 20 REPS)
---------------------------------------------------------------
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)
---------------------------------------------------------------
FRIDAY
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) ARNOLD PRESS (SEATED)
6) DUMBBELL SCOTT PRESS
---------------------------------------------------------------
SATURDAY
LEGS WORKOUT
(3 SETS OF 12 TO 20 REPS)
---------------------------------------------------------------
1) DUMBBELL SQUAT
2) WALKING LUNGES
3) DUMBBELL LUNGES
4) SPILT SQUAT
5) STEP UP
6) HIP THRUST
7) CALF RAISE
---------------------------------------------------------------
SUNDAY
REST TIME TO REBUILD MUSCLES & CONTINUE ON MONDAY .
---------------------------------------------------------------
By Buddy Fitness Ravi Kumar
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#workoutplan #homeworkout #buddyfitness #ravikumar
Видео Full Week Workout Plan At Home With Dumbbells | No Gym Full Body Workout канала Buddy Fitness
Full Week Workout Plan At Home With Dumbbells
No Gym Full Body Workout
BUY BEST DUMBBELL CLICK ON LINK
https://amzn.to/3qYF7Gi
FULL WEEK WORKOUT PLAN AT HOME FOR
MUSCLES GAIN | FAT LOSS | WEIGHT GAIN
-------------------------------------------------------------
WORKOUT SCHEDULE FOR A WEEK WITH DUMBBELLS
MONDAY - CHEST
TUESDAY - BACK
WEDNESDAY - BICEP
THURSDAY - TRICEPS & ABS
FRIDAY - SHOULDER (DELTOID)
SATURDAY - LEGS
SUNDAY - REST
-------------------------------------------------------------
MONDAY
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)
---------------------------------------------------------------
TUESDAY
BACK WORKOUT
LATS / MID-BACK / LOWER BACK
(3 SETS OF 12 TO 20 REPS)
---------------------------------------------------------------
1) LAT PULL-DOWN (WIDE GRIP)
2) DUMBBELL DEADLIFT
3) BENT OVER ROW (DUMBBELL)
4) DUMBBELL SHRUG
---------------------------------------------------------------
WEDNESDAY
BICEPS WORKOUT
(3 SETS OF 12 TO 20 REPS)
---------------------------------------------------------------
1) DUMBBELL BICEP CURL
2) DUMBBELL HAMMER
3) DUMBBELL REVERSE CURL
4) CONCENTRATION CURL
5) SEATED DUMBBELL WRIST CURL (FOREARMS)
---------------------------------------------------------------
THURSDAY
TRICEP & ABS 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
---------------------------------------------------------------
AFTER TRICEP WORKOUT DO ABS WORKOUT
(3 SETS OF 15 TO 20 REPS)
---------------------------------------------------------------
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)
---------------------------------------------------------------
FRIDAY
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) ARNOLD PRESS (SEATED)
6) DUMBBELL SCOTT PRESS
---------------------------------------------------------------
SATURDAY
LEGS WORKOUT
(3 SETS OF 12 TO 20 REPS)
---------------------------------------------------------------
1) DUMBBELL SQUAT
2) WALKING LUNGES
3) DUMBBELL LUNGES
4) SPILT SQUAT
5) STEP UP
6) HIP THRUST
7) 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 Full Week Workout Plan At Home With Dumbbells | No Gym Full Body Workout канала Buddy Fitness
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