Plan Details

  • 30 days
  • 5 days per week
  • 30 minutes per day
  • 1-2 Minutes rest between sets
  • Target to build muscle
  • Location at home
  • Target muscles : abs, arms, back, chest, legs, shoulders
  • Equipment : no equipment, dumbbell
  • Total number of workouts : 105
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Day 1 : Chest Muscle Group
Deficit Push Up
Deficit Push Up
3 Sets x 15 Reps
Alternate Dumbbell Front Fly
Alternate Dumbbell Front Fly
3 Sets x 15 Reps
Push Up
Push Up
3 Sets x 15 Reps
Dive Bomber Push Up
Dive Bomber Push Up
3 Sets x 15 Reps
One Leg Push Up
One Leg Push Up
3 Sets x 15 Reps
Day 2 : Back Muscle Group
Superman Extensions
Superman Extensions
3 Sets x 15 Reps
Back W Extensions
Back W Extensions
3 Sets x 30 Reps
Alternating Plank Rows
Alternating Plank Rows
3 Sets x 15 Reps
Standing Two Arm Bent Over Dumbbell Rows
Standing Two Arm Bent Over Dumbbell Rows
3 Sets x 15 Reps
Dumbbell Shrug
Dumbbell Shrug
3 Sets x 15 Reps
Day 3 :
Rest Day
Day 4 : Shoulders Muscle Group
Reverse Angels
Reverse Angels
3 Sets x 15 Reps
Bent Over Lateral Raise
Bent Over Lateral Raise
3 Sets x 15 Reps
Dumbbell Back Sweep
Dumbbell Back Sweep
3 Sets x 15 Reps
archer push up
archer push up
3 Sets x 15 Reps
Standing Bent Over Reverse Dumbbell Fly
Standing Bent Over Reverse Dumbbell Fly
3 Sets x 15 Reps
Day 5 : Abs Muscle Group
Sit Up Crunches
Sit Up Crunches
3 Sets x 15 Reps
Reverse Crunches
Reverse Crunches
3 Sets x 15 Reps
Knee Crunches
Knee Crunches
3 Sets x 15 Reps
Modified Side Planks
Modified Side Planks
3 Sets x 30 Reps
Standing Oblique Crunches
Standing Oblique Crunches
3 Sets x 15 Reps
Day 6 :
Rest Day
Day 7 : Arms Muscle Group
Farmer’s walk
Farmer’s walk
3 Sets x 15 Reps
Dumbbell Alternate Curl
Dumbbell Alternate Curl
3 Sets x 15 Reps
Plank With Shoulder Taps
Plank With Shoulder Taps
3 Sets x 30 Reps
Dumbbell Lunges With Curl
Dumbbell Lunges With Curl
3 Sets x 15 Reps
Day 8 : Legs Muscle Group
Alternating Reach Kickbacks
Alternating Reach Kickbacks
3 Sets x 25 Reps
Squat Side Walk
Squat Side Walk
3 Sets x 25 Reps
Reverse Lunge
Reverse Lunge
3 Sets x 15 Reps
Cossack Squats
Cossack Squats
3 Sets x 15 Reps
Reverse Dumbbell Lunges
Reverse Dumbbell Lunges
3 Sets x 15 Reps
Day 9 :
Rest Day
Day 10 : Chest Muscle Group
Push Up
Push Up
3 Sets x 15 Reps
Wide Push Up
Wide Push Up
3 Sets x 15 Reps
Deficit Push Up
Deficit Push Up
3 Sets x 15 Reps
Standing Dumbbell Chest Fly
Standing Dumbbell Chest Fly
3 Sets x 15 Reps
Two Arm Dumbbell Front Fly
Two Arm Dumbbell Front Fly
3 Sets x 15 Reps
Day 11 : Back Muscle Group
Back W Extensions
Back W Extensions
3 Sets x 30 Reps
Swimmers
Swimmers
3 Sets x 30 Reps
Standing One Arm Dumbbell Row
Standing One Arm Dumbbell Row
3 Sets x 15 Reps
Standing Two Arm Bent Over Dumbbell Rows
Standing Two Arm Bent Over Dumbbell Rows
3 Sets x 15 Reps
Alternating Plank Rows
Alternating Plank Rows
3 Sets x 15 Reps
Day 12 :
Rest Day
Day 13 : Shoulders Muscle Group
Standing Bent Over Reverse Dumbbell Fly
Standing Bent Over Reverse Dumbbell Fly
3 Sets x 15 Reps
Plank With Shoulder Taps
Plank With Shoulder Taps
3 Sets x 30 Reps
Crab walk
Crab walk
3 Sets x 15 Reps
Pike Press
Pike Press
3 Sets x 15 Reps
Arm Circle
Arm Circle
3 Sets x 30 Reps
Day 14 : Abs Muscle Group
One Arm High Plank
One Arm High Plank
3 Sets x 30 Reps
Abs Crunch High And Low
Abs Crunch High And Low
3 Sets x 30 Reps
Kettlebell V Up
Kettlebell V Up
3 Sets x 15 Reps
Straight Leg Raise
Straight Leg Raise
3 Sets x 15 Reps
Knee Crunches
Knee Crunches
3 Sets x 15 Reps
Day 15 :
Rest Day
Day 16 : Arms Muscle Group
Two Dumbbell Tricep Extension
Two Dumbbell Tricep Extension
3 Sets x 15 Reps
Dumbbell Hammer Curl
Dumbbell Hammer Curl
3 Sets x 15 Reps
Dumbbell Drag Curl
Dumbbell Drag Curl
3 Sets x 30 Reps
Dumbbell Alternate Curl
Dumbbell Alternate Curl
3 Sets x 15 Reps
Day 17 : Legs Muscle Group
Single Leg Calf Raise
Single Leg Calf Raise
3 Sets x 15 Reps
Cossack Squats
Cossack Squats
3 Sets x 15 Reps
Double Dumbbell Squat
Double Dumbbell Squat
3 Sets x 15 Reps
Single Leg Deadlift
Single Leg Deadlift
3 Sets x 15 Reps
Dumbbell Squat
Dumbbell Squat
3 Sets x 15 Reps
Day 18 :
Rest Day
Day 19 : Chest Muscle Group
Diamond Push Up
Diamond Push Up
3 Sets x 15 Reps
Seal Push Up
Seal Push Up
3 Sets x 15 Reps
Dive Bomber Push Up
Dive Bomber Push Up
3 Sets x 15 Reps
Deficit Push Up
Deficit Push Up
3 Sets x 15 Reps
Spiderman Push Up
Spiderman Push Up
3 Sets x 15 Reps
Day 20 : Back Muscle Group
Standing One Arm Dumbbell Row
Standing One Arm Dumbbell Row
3 Sets x 15 Reps
Dumbbell Deadlifts
Dumbbell Deadlifts
3 Sets x 15 Reps
Dumbbell Shrug
Dumbbell Shrug
3 Sets x 15 Reps
Swimmers
Swimmers
3 Sets x 30 Reps
Day 21 : Shoulders Muscle Group
Dumbbell Single Overhead Press
Dumbbell Single Overhead Press
3 Sets x 15 Reps
Pike Press
Pike Press
3 Sets x 15 Reps
Dumbbell Snatch
Dumbbell Snatch
3 Sets x 15 Reps
Two Arm Dumbbell Front Raise
Two Arm Dumbbell Front Raise
3 Sets x 15 Reps
Day 22 :
Rest Day
Day 23 : Abs Muscle Group
Dumbbell Crunch Hold
Dumbbell Crunch Hold
3 Sets x 15 Reps
Oblique Crunches
Oblique Crunches
3 Sets x 15 Reps
Layback Windshield Wipers
Layback Windshield Wipers
3 Sets x 15 Reps
Abs Crunch High And Low
Abs Crunch High And Low
3 Sets x 30 Reps
Flutter Kicks
Flutter Kicks
3 Sets x 30 Reps
Day 24 : Arms Muscle Group
Dumbbell Alternate Curl
Dumbbell Alternate Curl
3 Sets x 15 Reps
Farmer’s walk
Farmer’s walk
3 Sets x 15 Reps
Zottman Curl
Zottman Curl
3 Sets x 15 Reps
Dumbbell Curl
Dumbbell Curl
3 Sets x 15 Reps
Two Dumbbell Tricep Extension
Two Dumbbell Tricep Extension
3 Sets x 15 Reps
Day 25 :
Rest Day
Day 26 : Legs Muscle Group
Single Leg Deadlift
Single Leg Deadlift
3 Sets x 15 Reps
Standing Dumbbell Calf Raise
Standing Dumbbell Calf Raise
3 Sets x 15 Reps
Stationary Lunges
Stationary Lunges
3 Sets x 30 Reps
Dumbbell Jumping Calf Raise
Dumbbell Jumping Calf Raise
3 Sets x 15 Reps
Standing Toe Touches
Standing Toe Touches
3 Sets x 15 Reps
Day 27 : Chest Muscle Group
Plyometric Push Up
Plyometric Push Up
3 Sets x 15 Reps
Dive Bomber Push Up
Dive Bomber Push Up
3 Sets x 15 Reps
Spiderman Push Up
Spiderman Push Up
3 Sets x 15 Reps
One Leg Push Up
One Leg Push Up
3 Sets x 15 Reps
Offset Push Up
Offset Push Up
3 Sets x 15 Reps
Day 28 : Back Muscle Group
Standing One Arm Dumbbell Row
Standing One Arm Dumbbell Row
3 Sets x 15 Reps
Farmer’s walk
Farmer’s walk
3 Sets x 15 Reps
Back W Extensions
Back W Extensions
3 Sets x 30 Reps
Dumbbell Shrug
Dumbbell Shrug
3 Sets x 15 Reps
Day 29 : Shoulders Muscle Group
Crab walk
Crab walk
3 Sets x 15 Reps
Dumbbell Upright Row
Dumbbell Upright Row
3 Sets x 15 Reps
Shoulder Taps
Shoulder Taps
3 Sets x 15 Reps
Dumbbell Underhand Front Raise
Dumbbell Underhand Front Raise
3 Sets x 15 Reps
Dumbbell Single Overhead Press
Dumbbell Single Overhead Press
3 Sets x 15 Reps
Day 30 : Abs Muscle Group
Hollow Body Hold
Hollow Body Hold
3 Sets x 30 Reps
Layback Windshield Wipers
Layback Windshield Wipers
3 Sets x 15 Reps
Abs Crunch In And Out
Abs Crunch In And Out
3 Sets x 30 Reps
Oblique Crunches
Oblique Crunches
3 Sets x 15 Reps
Knee Crunches
Knee Crunches
3 Sets x 15 Reps
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