Plan Details

  • 30 days
  • 3 days per week
  • 40 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 : 84
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Day 1 : Chest Muscle Group
Push Up
Push Up
3 Sets x 15 Reps
Dive Bomber Push Up
Dive Bomber Push Up
3 Sets x 15 Reps
Offset Push Up
Offset Push Up
3 Sets x 15 Reps
Wide Push Up
Wide Push Up
3 Sets x 15 Reps
One Leg Push Up
One Leg Push Up
3 Sets x 15 Reps
Alternate Dumbbell Front Fly
Alternate Dumbbell Front Fly
3 Sets x 15 Reps
Day 2 : Back Muscle Group
Supermans Extended Arms Legs Lifts
Supermans Extended Arms Legs Lifts
3 Sets x 30 Reps
Alternating Plank Rows
Alternating Plank Rows
3 Sets x 15 Reps
Farmer’s walk
Farmer’s walk
3 Sets x 15 Reps
Standing One Arm Dumbbell Row
Standing One Arm Dumbbell Row
3 Sets x 15 Reps
Dumbbell Deadlifts
Dumbbell Deadlifts
3 Sets x 15 Reps
Two Arm Dumbbell Front Raise
Two Arm Dumbbell Front Raise
3 Sets x 15 Reps
Day 3 :
Rest Day
Day 4 : Shoulders Muscle Group
Plank With Shoulder Taps
Plank With Shoulder Taps
3 Sets x 30 Reps
Crab walk
Crab walk
3 Sets x 15 Reps
Dumbbell Snatch
Dumbbell Snatch
3 Sets x 15 Reps
Dumbbell Upright Row
Dumbbell Upright Row
3 Sets x 15 Reps
One Arm Dumbbell Lateral Raise
One Arm Dumbbell Lateral Raise
3 Sets x 15 Reps
Pike Press
Pike Press
3 Sets x 15 Reps
Day 5 :
Rest Day
Day 6 :
Rest Day
Day 7 :
Rest Day
Day 8 : Abs Muscle Group
Sitting Russian Twists
Sitting Russian Twists
3 Sets x 30 Reps
Straight Leg Raise
Straight Leg Raise
3 Sets x 15 Reps
Abs Crunch High And Low
Abs Crunch High And Low
3 Sets x 30 Reps
Knee Crunches
Knee Crunches
3 Sets x 15 Reps
Seated Punches
Seated Punches
3 Sets x 30 Reps
Double Side Jackknifes
Double Side Jackknifes
3 Sets x 15 Reps
Day 9 : Arms Muscle Group
Dumbbell Hammer Curl
Dumbbell Hammer Curl
3 Sets x 15 Reps
one arm dumbbell extension
one arm dumbbell extension
3 Sets x 30 Reps
Dumbbell Lunges With Hammer Curl
Dumbbell Lunges With Hammer Curl
3 Sets x 15 Reps
Crab walk
Crab walk
3 Sets x 15 Reps
Dumbbell Kickback
Dumbbell Kickback
3 Sets x 15 Reps
Overhead Triceps Extension
Overhead Triceps Extension
3 Sets x 15 Reps
Day 10 :
Rest Day
Day 11 : Legs Muscle Group
Front Kicks
Front Kicks
3 Sets x 15 Reps
Alternate High Knees Kicks
Alternate High Knees Kicks
3 Sets x 15 Reps
Standing Toe Touches
Standing Toe Touches
3 Sets x 15 Reps
Seated Calf Raise
Seated Calf Raise
3 Sets x 30 Reps
Dumbbell Lunges With Hammer Curl
Dumbbell Lunges With Hammer Curl
3 Sets x 15 Reps
Alternate Dumbbell Forward Lunges
Alternate Dumbbell Forward Lunges
3 Sets x 15 Reps
Day 12 :
Rest Day
Day 13 :
Rest Day
Day 14 :
Rest Day
Day 15 : Chest Muscle Group
Seal Push Up
Seal Push Up
3 Sets x 15 Reps
Two Arm Dumbbell Front Fly
Two Arm Dumbbell Front Fly
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
Push Up
Push Up
3 Sets x 15 Reps
Alternate Dumbbell Front Fly
Alternate Dumbbell Front Fly
3 Sets x 15 Reps
Day 16 : Back Muscle Group
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
Superman Extensions
Superman Extensions
3 Sets x 15 Reps
Back W Extensions
Back W Extensions
3 Sets x 30 Reps
Dumbbell Deadlifts
Dumbbell Deadlifts
3 Sets x 15 Reps
Farmer’s walk
Farmer’s walk
3 Sets x 15 Reps
Day 17 :
Rest Day
Day 18 : Shoulders Muscle Group
Bent Over Lateral Raise
Bent Over Lateral Raise
3 Sets x 15 Reps
One Arm Dumbbell Lateral Raise
One Arm Dumbbell Lateral Raise
3 Sets x 15 Reps
Reverse Angels
Reverse Angels
3 Sets x 15 Reps
Dumbbell Lateral Raise
Dumbbell Lateral Raise
3 Sets x 15 Reps
Single-Arm Dumbbell Shoulder Press
Single-Arm Dumbbell Shoulder Press
3 Sets x 15 Reps
Standing Air Punches
Standing Air Punches
3 Sets x 30 Reps
Day 19 :
Rest Day
Day 20 :
Rest Day
Day 21 :
Rest Day
Day 22 : Abs Muscle Group
Cross Body Mountain Climbers
Cross Body Mountain Climbers
3 Sets x 30 Reps
Side Plank Hip Lift
Side Plank Hip Lift
3 Sets x 30 Reps
Straight Leg Raise
Straight Leg Raise
3 Sets x 15 Reps
Reverse Crunches
Reverse Crunches
3 Sets x 15 Reps
Side Elbow Plank
Side Elbow Plank
3 Sets x 30 Reps
Dumbbell Crunch Hold
Dumbbell Crunch Hold
3 Sets x 15 Reps
Day 23 : Arms Muscle Group
Dumbbell Lunges With Hammer Curl
Dumbbell Lunges With Hammer Curl
3 Sets x 15 Reps
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 Hammer Curl
Dumbbell Hammer Curl
3 Sets x 15 Reps
Palms Up Wrist Curl
Palms Up Wrist Curl
3 Sets x 30 Reps
Day 24 :
Rest Day
Day 25 : Legs Muscle Group
Forward Lunges
Forward Lunges
3 Sets x 15 Reps
Alternating Reach Kickbacks
Alternating Reach Kickbacks
3 Sets x 25 Reps
Squat
Squat
3 Sets x 15 Reps
Seated Calf Raise
Seated Calf Raise
3 Sets x 30 Reps
Single Leg Calf Raise
Single Leg Calf Raise
3 Sets x 15 Reps
Surrenders
Surrenders
3 Sets x 15 Reps
Day 26 :
Rest Day
Day 27 :
Rest Day
Day 28 :
Rest Day
Day 29 : Chest Muscle Group
Deficit Push Up
Deficit Push Up
3 Sets x 15 Reps
Two Arm Dumbbell Front Fly
Two Arm Dumbbell Front Fly
3 Sets x 15 Reps
Push Up And Rotation
Push Up And Rotation
3 Sets x 15 Reps
Dive Bomber Push Up
Dive Bomber Push Up
3 Sets x 15 Reps
Push Up
Push Up
3 Sets x 15 Reps
Seal Push Up
Seal Push Up
3 Sets x 15 Reps
Day 30 : Back Muscle Group
Alternating Plank Rows
Alternating Plank Rows
3 Sets x 15 Reps
Swimmers
Swimmers
3 Sets x 30 Reps
Back W Extensions
Back W Extensions
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
Dumbbell Shrug
Dumbbell Shrug
3 Sets x 15 Reps
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