Plan Details
- 30 days
- 3 days per week
- 30 minutes per day
- 1-2 Minutes rest between sets
- Target to build muscle
- Location at home
- Target muscles : chest
- Equipment : no equipment, dumbbell
- Total number of workouts : 69
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Day 1 : Chest Muscle Group
Wide Push Up
3 Sets x 15 Reps
Standing Dumbbell Chest Fly
3 Sets x 15 Reps
Seal Push Up
3 Sets x 15 Reps
Spiderman Push Up
3 Sets x 15 Reps
Push Up
3 Sets x 15 Reps
Day 2 : Chest Muscle Group
Plyometric Push Up
3 Sets x 15 Reps
Dive Bomber Push Up
3 Sets x 15 Reps
One Leg Push Up
3 Sets x 15 Reps
Spiderman Push Up
3 Sets x 15 Reps
Push Up
3 Sets x 15 Reps
Day 3 :
Rest Day
Day 4 : Chest Muscle Group
Push Up
3 Sets x 15 Reps
Plyometric Push Up
3 Sets x 15 Reps
Standing Dumbbell Chest Fly
3 Sets x 15 Reps
Dive Bomber Push Up
3 Sets x 15 Reps
Diamond Push Up
3 Sets x 15 Reps
Day 5 :
Rest Day
Day 6 :
Rest Day
Day 7 :
Rest Day
Day 8 : Chest Muscle Group
Alternate Dumbbell Front Fly
3 Sets x 15 Reps
Two Arm Dumbbell Front Fly
3 Sets x 15 Reps
Standing Dumbbell Chest Fly
3 Sets x 15 Reps
Wide Push Up
3 Sets x 15 Reps
Push Up And Rotation
3 Sets x 15 Reps
Day 9 : Chest Muscle Group
Push Up
3 Sets x 15 Reps
Alternate Dumbbell Front Fly
3 Sets x 15 Reps
One Leg Push Up
3 Sets x 15 Reps
Standing Dumbbell Chest Fly
3 Sets x 15 Reps
Wide Push Up
3 Sets x 15 Reps
Day 10 :
Rest Day
Day 11 : Chest Muscle Group
Push Up
3 Sets x 15 Reps
Alternate Dumbbell Front Fly
3 Sets x 15 Reps
Dive Bomber 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
Day 12 :
Rest Day
Day 13 :
Rest Day
Day 14 :
Rest Day
Day 15 : Chest Muscle Group
Spiderman Push Up
3 Sets x 15 Reps
One Leg Push Up
3 Sets x 15 Reps
Diamond Push Up
3 Sets x 15 Reps
Deficit Push Up
3 Sets x 15 Reps
Push Up
3 Sets x 15 Reps
Day 16 : Chest Muscle Group
One Leg Push Up
3 Sets x 15 Reps
Two Arm Dumbbell Front Fly
3 Sets x 15 Reps
Alternate Dumbbell Front Fly
3 Sets x 15 Reps
Diamond Push Up
3 Sets x 15 Reps
Push Up And Rotation
3 Sets x 15 Reps
Day 17 :
Rest Day
Day 18 : Chest Muscle Group
Wide Push Up
3 Sets x 15 Reps
Standing Dumbbell Chest Fly
3 Sets x 15 Reps
Push Up And Rotation
3 Sets x 15 Reps
Offset Push Up
3 Sets x 15 Reps
Day 19 :
Rest Day
Day 20 :
Rest Day
Day 21 :
Rest Day
Day 22 : Chest Muscle Group
One Leg Push Up
3 Sets x 15 Reps
Offset Push Up
3 Sets x 15 Reps
Spiderman Push Up
3 Sets x 15 Reps
Seal Push Up
3 Sets x 15 Reps
Standing Dumbbell Chest Fly
3 Sets x 15 Reps
Day 23 : Chest Muscle Group
Push Up
3 Sets x 15 Reps
Dive Bomber Push Up
3 Sets x 15 Reps
Standing Dumbbell Chest Fly
3 Sets x 15 Reps
Offset Push Up
3 Sets x 15 Reps
One Leg Push Up
3 Sets x 15 Reps
Day 24 :
Rest Day
Day 25 : Chest Muscle Group
Diamond Push Up
3 Sets x 15 Reps
Deficit Push Up
3 Sets x 15 Reps
Dive Bomber Push Up
3 Sets x 15 Reps
Seal Push Up
3 Sets x 15 Reps
Two Arm Dumbbell Front Fly
3 Sets x 15 Reps
Day 26 :
Rest Day
Day 27 :
Rest Day
Day 28 :
Rest Day
Day 29 : Chest Muscle Group
Two Arm Dumbbell Front Fly
3 Sets x 15 Reps
Spiderman Push Up
3 Sets x 15 Reps
Deficit Push Up
3 Sets x 15 Reps
Diamond Push Up
3 Sets x 15 Reps
Wide Push Up
3 Sets x 15 Reps
Day 30 : Chest Muscle Group
Two Arm Dumbbell Front Fly
3 Sets x 15 Reps
Push Up
3 Sets x 15 Reps
Plyometric Push Up
3 Sets x 15 Reps
Diamond Push Up
3 Sets x 15 Reps
Wide Push Up
3 Sets x 15 Reps
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