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
Hey, we made app to track your progress. Download it now!
Download REPPAL
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 Push Up
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

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 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 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

Surrenders
3 Sets x 15 Reps

One Arm Dumbbell Swing
3 Sets x 15 Reps

Dumbbell Overhead Squat
3 Sets x 15 Reps
Day 11 : Chest Muscle Group
Dive Bomber Push Up
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 Push Up
3 Sets x 15 Reps
Day 12 : Back Muscle Group
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 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
Create your own workout plan with REPPAL
Download REPPAL