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
Deficit Push Up
3 Sets x 15 Reps

Wide Push Up
3 Sets x 15 Reps

Spiderman Push Up
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
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 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 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 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 Push Up
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

Standing Two Arm Bent Over Dumbbell Rows
3 Sets x 15 Reps

Back W Extensions
3 Sets x 30 Reps
Day 18 : Shoulders Muscle Group
Dumbbell Snatch
3 Sets x 15 Reps

archer push up
3 Sets x 15 Reps

Dumbbell Upright Row
3 Sets x 15 Reps

Dumbbell Lateral Raise
3 Sets x 15 Reps
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 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 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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