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

————————————————————-
WORKOUT SCHEDULE FOR A WEEK WITH DUMBBELLS

MONDAY – CHEST
TUESDAY – BACK
WEDNESDAY – BICEP
THURSDAY – TRICEPS & ABS
FRIDAY – SHOULDER (DELTOID)
SATURDAY – LEGS
SUNDAY – REST
————————————————————-

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.

____________________________________

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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10 Responses

  1. I loved how you replied all questions. I am your new subscriber from ๐Ÿ‡ฎ๐Ÿ‡ณ๐Ÿ‡ฎ๐Ÿ‡ณindia

  2. Hello can women follow the same way.if not pls post a video on that

  3. But bro one mussecel train twice a week is best becoz mussel growth and full of strength and fast transformation

  4. Thanks Buddy , I will follow it ๐Ÿ˜Š

  5. raja chaubey says:

    Can i do exercise after dinner and can women do these exercises to make abs pls reply

  6. St creation says:

    chest ka koi accha video dalo

  7. Great video buddy๐Ÿ–’ keep it up

  8. This is what I was looking for
    Thanks ๐Ÿ‘

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