Plan Details
- 15 days
- 4 days per week
- 50 minutes per day
- 1-2 Minutes rest between sets
- Target to build muscle
- Location at home
- Target muscles : legs, arms, abs, chest, shoulders, back
- Equipment : no equipment, dumbbell
- Total number of workouts : 63
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Day 1 : Chest Muscle Group
Seal Push Up
3 Sets x 15 Reps
One Leg Push Up
3 Sets x 15 Reps
Standing Dumbbell Chest Fly
3 Sets x 15 Reps
Diamond Push Up
3 Sets x 15 Reps
Deficit Push Up
3 Sets x 15 Reps
Plyometric Push Up
3 Sets x 15 Reps
Spiderman Pushups
3 Sets x 15 Reps
Day 2 : Back Muscle Group
Supermans Extended Arms Legs Lifts
3 Sets x 30 Reps
Farmer’s walk
3 Sets x 15 Reps
Swimmers
3 Sets x 30 Reps
Dumbbell Shrug
3 Sets x 15 Reps
Superman Extensions
3 Sets x 15 Reps
Dumbbell Deadlifts
3 Sets x 15 Reps
Back W Extensions
3 Sets x 30 Reps
Day 3 :
Rest Day
Day 4 : Shoulders Muscle Group
Dumbbell Around The World
3 Sets x 15 Reps
Two Arm Dumbbell Front Raise
3 Sets x 15 Reps
Plank With Shoulder Taps
3 Sets x 30 Reps
Dumbbell Back Sweep
3 Sets x 15 Reps
One Arm Dumbbell Lateral Raise
3 Sets x 15 Reps
Single-Arm Dumbbell Shoulder Press
3 Sets x 15 Reps
Dumbbell Underhand Front Raise
3 Sets x 15 Reps
Day 5 : Abs Muscle Group
Supermans Extended Arms Legs Lifts
3 Sets x 30 Reps
Side Plank
3 Sets x 30 Reps
Side Elbow Plank
3 Sets x 30 Reps
Layback Windshield Wipers
3 Sets x 15 Reps
Windmills
3 Sets x 15 Reps
Abs Crunch In And Out
3 Sets x 30 Reps
Elbow Plank
3 Sets x 30 Reps
Day 6 :
Rest Day
Day 7 :
Rest Day
Day 8 : Arms Muscle Group
Zottman Curl
3 Sets x 15 Reps
Dumbbell Drag Curl
3 Sets x 30 Reps
Dumbbell Hammer Curl
3 Sets x 15 Reps
Dumbbell Lunges With Hammer Curl
3 Sets x 15 Reps
Crab walk
3 Sets x 15 Reps
Dumbbell Alternate Curl
3 Sets x 15 Reps
Dumbbell Kickback
3 Sets x 15 Reps
Day 9 : Legs Muscle Group
Step Up With Knee Raise
3 Sets x 15 Reps
Weighted Crossack Squats
3 Sets x 15 Reps
Alternate Dumbbell Forward Lunges
3 Sets x 15 Reps
Squat
3 Sets x 15 Reps
Surrenders
3 Sets x 15 Reps
One Arm Dumbbell Swing
3 Sets x 15 Reps
Dumbbell Overhead Squat
3 Sets x 15 Reps
Day 10 :
Rest Day
Day 11 : Chest Muscle Group
Dive Bomber Pushup
3 Sets x 15 Reps
Plyometric Push Up
3 Sets x 15 Reps
Two Arm Dumbbell Front Fly
3 Sets x 15 Reps
Standing Dumbbell Chest Fly
3 Sets x 15 Reps
Diamond Push Up
3 Sets x 15 Reps
One Leg Push Up
3 Sets x 15 Reps
Spiderman Pushups
3 Sets x 15 Reps
Day 12 : Back Muscle Group
Swimmers
3 Sets x 30 Reps
Back W Extensions
3 Sets x 30 Reps
Dumbbell Shrug
3 Sets x 15 Reps
Standing One Arm Dumbbell Row
3 Sets x 15 Reps
Dumbbell Deadlifts
3 Sets x 15 Reps
Standing Two Arm Bent Over Dumbbell Rows
3 Sets x 15 Reps
Supermans Extended Arms Legs Lifts
3 Sets x 30 Reps
Day 13 :
Rest Day
Day 14 :
Rest Day
Day 15 : Shoulders Muscle Group
Two Arm Dumbbell Front Raise
3 Sets x 15 Reps
Pike Press
3 Sets x 15 Reps
Dumbbell Around The World
3 Sets x 15 Reps
Shoulder Taps
3 Sets x 15 Reps
Dumbbell Snatch
3 Sets x 15 Reps
Dumbbell Upright Row
3 Sets x 15 Reps
Dumbbell Lateral Raise
3 Sets x 15 Reps
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