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 : legs, arms, abs, chest, shoulders, back
- Equipment : no equipment, dumbbell
- Total number of workouts : 64
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Day 1 : Chest Muscle Group
Pushup
3 Sets x 15 Reps
Deficit Push Up
3 Sets x 15 Reps
Wide Push Up
3 Sets x 15 Reps
Spiderman Pushups
3 Sets x 15 Reps
Alternate Dumbbell Front Fly
3 Sets x 15 Reps
Day 2 : Back Muscle Group
Back W Extensions
3 Sets x 30 Reps
Dumbbell Shrug
3 Sets x 15 Reps
Two Arm Dumbbell Front Raise
3 Sets x 15 Reps
Swimmers
3 Sets x 30 Reps
Day 3 :
Rest Day
Day 4 : Shoulders Muscle Group
Reverse Angels
3 Sets x 15 Reps
Two Arm Dumbbell Front Raise
3 Sets x 15 Reps
Dumbbell Single Overhead Press
3 Sets x 15 Reps
Pike Press
3 Sets x 15 Reps
Single-Arm Dumbbell Shoulder Press
3 Sets x 15 Reps
Day 5 :
Rest Day
Day 6 :
Rest Day
Day 7 :
Rest Day
Day 8 : Abs Muscle Group
Knee Crunches
3 Sets x 15 Reps
Standing Oblique Crunches
3 Sets x 15 Reps
Abs Workout Half Circle
3 Sets x 30 Reps
Planks Reaches
3 Sets x 15 Reps
Knee Plank
3 Sets x 30 Reps
Day 9 : Arms Muscle Group
Zottman Curl
3 Sets x 15 Reps
Dumbbell Hammer Curl
3 Sets x 15 Reps
Two Dumbbell Tricep Extension
3 Sets x 15 Reps
one arm dumbbell extension
3 Sets x 30 Reps
Dumbbell Curl
3 Sets x 15 Reps
Day 10 :
Rest Day
Day 11 : Legs Muscle Group
One Straight Leg Dumbbell Deadlift
3 Sets x 15 Reps
Dumbbell Double Squat
3 Sets x 15 Reps
Seated Calf Raise
3 Sets x 30 Reps
Dumbbell Lunges With Curl
3 Sets x 15 Reps
Day 12 :
Rest Day
Day 13 :
Rest Day
Day 14 :
Rest Day
Day 15 : Chest Muscle Group
Two Arm Dumbbell Front Fly
3 Sets x 15 Reps
Seal Push Up
3 Sets x 15 Reps
Standing Dumbbell Chest Fly
3 Sets x 15 Reps
Spiderman Pushups
3 Sets x 15 Reps
Diamond Push Up
3 Sets x 15 Reps
Day 16 : Back Muscle Group
Farmer’s walk
3 Sets x 15 Reps
Supermans Extended Arms Legs Lifts
3 Sets x 30 Reps
Swimmers
3 Sets x 30 Reps
Standing Two Arm Bent Over Dumbbell Rows
3 Sets x 15 Reps
Back W Extensions
3 Sets x 30 Reps
Day 17 :
Rest Day
Day 18 : Shoulders Muscle Group
Dumbbell Snatch
3 Sets x 15 Reps
archer pushup
3 Sets x 15 Reps
Dumbbell Upright Row
3 Sets x 15 Reps
Dumbbell Lateral Raise
3 Sets x 15 Reps
Day 19 :
Rest Day
Day 20 :
Rest Day
Day 21 :
Rest Day
Day 22 : Abs Muscle Group
Knee Crunches
3 Sets x 15 Reps
Standing Dumbbell Side Bends
3 Sets x 15 Reps
Standing Oblique Crunches
3 Sets x 15 Reps
Abs Workout Half Circle
3 Sets x 30 Reps
Supermans Extended Arms Legs Lifts
3 Sets x 30 Reps
Day 23 : Arms Muscle Group
Dumbbell Drag Curl
3 Sets x 30 Reps
Zottman Curl
3 Sets x 15 Reps
Plank With Shoulder Taps
3 Sets x 30 Reps
Dumbbell Lunges With Curl
3 Sets x 15 Reps
one arm dumbbell extension
3 Sets x 30 Reps
Day 24 :
Rest Day
Day 25 : Legs Muscle Group
Dumbbell Lunges With Curl
3 Sets x 15 Reps
Surrenders
3 Sets x 15 Reps
Dumbbell Squat Side Walk
3 Sets x 15 Reps
Weighted Crossack Squats
3 Sets x 15 Reps
Day 26 :
Rest Day
Day 27 :
Rest Day
Day 28 :
Rest Day
Day 29 : Chest Muscle Group
Offset Push Up
3 Sets x 15 Reps
Push Up And Rotation
3 Sets x 15 Reps
One Leg Push Up
3 Sets x 15 Reps
Diamond Push Up
3 Sets x 15 Reps
Day 30 : Back Muscle Group
Farmer’s walk
3 Sets x 15 Reps
Supermans Extended Arms Legs Lifts
3 Sets x 30 Reps
Standing One Arm Dumbbell Row
3 Sets x 15 Reps
Two Arm Dumbbell Front Raise
3 Sets x 15 Reps
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