Plan Details

  • 30 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 : 126
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Day 1 : Chest Muscle Group
Standing Dumbbell Chest Fly
Standing Dumbbell Chest Fly
3 Sets x 15 Reps
Deficit Push Up
Deficit Push Up
3 Sets x 15 Reps
Two Arm Dumbbell Front Fly
Two Arm Dumbbell Front Fly
3 Sets x 15 Reps
Seal Push Up
Seal Push Up
3 Sets x 15 Reps
Wide Push Up
Wide Push Up
3 Sets x 15 Reps
Push Up And Rotation
Push Up And Rotation
3 Sets x 15 Reps
Alternate Dumbbell Front Fly
Alternate Dumbbell Front Fly
3 Sets x 15 Reps
Day 2 : Back Muscle Group
Two Arm Dumbbell Front Raise
Two Arm Dumbbell Front Raise
3 Sets x 15 Reps
Alternating Plank Rows
Alternating Plank Rows
3 Sets x 15 Reps
Dumbbell Deadlifts
Dumbbell Deadlifts
3 Sets x 15 Reps
Farmer’s walk
Farmer’s walk
3 Sets x 15 Reps
Back W Extensions
Back W Extensions
3 Sets x 30 Reps
Superman Extensions
Superman Extensions
3 Sets x 15 Reps
Supermans Extended Arms Legs Lifts
Supermans Extended Arms Legs Lifts
3 Sets x 30 Reps
Day 3 :
Rest Day
Day 4 : Shoulders Muscle Group
Bent Over Lateral Raise
Bent Over Lateral Raise
3 Sets x 15 Reps
Dumbbell Snatch
Dumbbell Snatch
3 Sets x 15 Reps
Arm Circle
Arm Circle
3 Sets x 30 Reps
Standing Air Punches
Standing Air Punches
3 Sets x 30 Reps
archer push up
archer push up
3 Sets x 15 Reps
Two Arm Dumbbell Front Raise
Two Arm Dumbbell Front Raise
3 Sets x 15 Reps
Pike Press
Pike Press
3 Sets x 15 Reps
Day 5 : Abs Muscle Group
Knee Plank
Knee Plank
3 Sets x 30 Reps
Plank With Shoulder Taps
Plank With Shoulder Taps
3 Sets x 30 Reps
One Arm High Plank
One Arm High Plank
3 Sets x 30 Reps
Standing Oblique Crunches
Standing Oblique Crunches
3 Sets x 15 Reps
Side Elbow Plank
Side Elbow Plank
3 Sets x 30 Reps
Standing Cross Body Crunches
Standing Cross Body Crunches
3 Sets x 30 Reps
Side Plank Rotations
Side Plank Rotations
3 Sets x 15 Reps
Day 6 :
Rest Day
Day 7 :
Rest Day
Day 8 : Arms Muscle Group
Palms Up Wrist Curl
Palms Up Wrist Curl
3 Sets x 30 Reps
Dumbbell Drag Curl
Dumbbell Drag Curl
3 Sets x 30 Reps
Crab walk
Crab walk
3 Sets x 15 Reps
Overhead Triceps Extension
Overhead Triceps Extension
3 Sets x 15 Reps
Zottman Curl
Zottman Curl
3 Sets x 15 Reps
Dumbbell Alternate Curl
Dumbbell Alternate Curl
3 Sets x 15 Reps
Dumbbell Kickback
Dumbbell Kickback
3 Sets x 15 Reps
Day 9 : Legs Muscle Group
Crab walk
Crab walk
3 Sets x 15 Reps
Dumbbell Lunges With Curl
Dumbbell Lunges With Curl
3 Sets x 15 Reps
wall squat
wall squat
3 Sets x 15 Reps
One Straight Leg Dumbbell Deadlift
One Straight Leg Dumbbell Deadlift
3 Sets x 15 Reps
Single Dumbbell Squat
Single Dumbbell Squat
3 Sets x 15 Reps
Hip Raise
Hip Raise
3 Sets x 30 Reps
Dumbbell Side Launges
Dumbbell Side Launges
3 Sets x 15 Reps
Day 10 :
Rest Day
Day 11 : Chest Muscle Group
Push Up
Push Up
3 Sets x 15 Reps
Dive Bomber Push Up
Dive Bomber Push Up
3 Sets x 15 Reps
Standing Dumbbell Chest Fly
Standing Dumbbell Chest Fly
3 Sets x 15 Reps
Offset Push Up
Offset Push Up
3 Sets x 15 Reps
Two Arm Dumbbell Front Fly
Two Arm Dumbbell Front Fly
3 Sets x 15 Reps
Alternate Dumbbell Front Fly
Alternate Dumbbell Front Fly
3 Sets x 15 Reps
Deficit Push Up
Deficit Push Up
3 Sets x 15 Reps
Day 12 : Back Muscle Group
Back W Extensions
Back W Extensions
3 Sets x 30 Reps
Farmer’s walk
Farmer’s walk
3 Sets x 15 Reps
Two Arm Dumbbell Front Raise
Two Arm Dumbbell Front Raise
3 Sets x 15 Reps
Dumbbell Shrug
Dumbbell Shrug
3 Sets x 15 Reps
Swimmers
Swimmers
3 Sets x 30 Reps
Supermans Extended Arms Legs Lifts
Supermans Extended Arms Legs Lifts
3 Sets x 30 Reps
Superman Extensions
Superman Extensions
3 Sets x 15 Reps
Day 13 :
Rest Day
Day 14 :
Rest Day
Day 15 : Shoulders Muscle Group
Arm Circle
Arm Circle
3 Sets x 30 Reps
Dumbbell Around The World
Dumbbell Around The World
3 Sets x 15 Reps
Dumbbell Underhand Front Raise
Dumbbell Underhand Front Raise
3 Sets x 15 Reps
Plank With Shoulder Taps
Plank With Shoulder Taps
3 Sets x 30 Reps
Crab walk
Crab walk
3 Sets x 15 Reps
Standing Bent Over Reverse Dumbbell Fly
Standing Bent Over Reverse Dumbbell Fly
3 Sets x 15 Reps
One Arm Dumbbell Lateral Raise
One Arm Dumbbell Lateral Raise
3 Sets x 15 Reps
Day 16 : Abs Muscle Group
One Arm High Plank
One Arm High Plank
3 Sets x 30 Reps
Knee Crunches
Knee Crunches
3 Sets x 15 Reps
Standing Toe Touches
Standing Toe Touches
3 Sets x 15 Reps
Dumbbell Crunch Hold
Dumbbell Crunch Hold
3 Sets x 15 Reps
Flutter Kicks
Flutter Kicks
3 Sets x 30 Reps
Abs Crunch In And Out
Abs Crunch In And Out
3 Sets x 30 Reps
Standing Oblique Crunches
Standing Oblique Crunches
3 Sets x 15 Reps
Day 17 :
Rest Day
Day 18 : Arms Muscle Group
Dumbbell Drag Curl
Dumbbell Drag Curl
3 Sets x 30 Reps
Two Dumbbell Tricep Extension
Two Dumbbell Tricep Extension
3 Sets x 15 Reps
Dumbbell Reverse Curl
Dumbbell Reverse Curl
3 Sets x 15 Reps
Overhead Triceps Extension
Overhead Triceps Extension
3 Sets x 15 Reps
Dumbbell Alternate Curl
Dumbbell Alternate Curl
3 Sets x 15 Reps
Palms Up Wrist Curl
Palms Up Wrist Curl
3 Sets x 30 Reps
Dumbbell Hammer Curl
Dumbbell Hammer Curl
3 Sets x 15 Reps
Day 19 : Legs Muscle Group
Fire Hydrants
Fire Hydrants
3 Sets x 25 Reps
Walking Lunge
Walking Lunge
3 Sets x 15 Reps
Dumbbell Squat
Dumbbell Squat
3 Sets x 15 Reps
Standing two leg calf raise
Standing two leg calf raise
3 Sets x 30 Reps
Seated Calf Raise
Seated Calf Raise
3 Sets x 30 Reps
Lunge Twists
Lunge Twists
3 Sets x 15 Reps
Dumbbell Walking Lunges
Dumbbell Walking Lunges
3 Sets x 15 Reps
Day 20 :
Rest Day
Day 21 :
Rest Day
Day 22 : Chest Muscle Group
Two Arm Dumbbell Front Fly
Two Arm Dumbbell Front Fly
3 Sets x 15 Reps
One Leg Push Up
One Leg Push Up
3 Sets x 15 Reps
Dive Bomber Push Up
Dive Bomber Push Up
3 Sets x 15 Reps
Plyometric Push Up
Plyometric Push Up
3 Sets x 15 Reps
Push Up
Push Up
3 Sets x 15 Reps
Wide Push Up
Wide Push Up
3 Sets x 15 Reps
Standing Dumbbell Chest Fly
Standing Dumbbell Chest Fly
3 Sets x 15 Reps
Day 23 : Back Muscle Group
Standing One Arm Dumbbell Row
Standing One Arm Dumbbell Row
3 Sets x 15 Reps
Dumbbell Deadlifts
Dumbbell Deadlifts
3 Sets x 15 Reps
Supermans Extended Arms Legs Lifts
Supermans Extended Arms Legs Lifts
3 Sets x 30 Reps
Farmer’s walk
Farmer’s walk
3 Sets x 15 Reps
Back W Extensions
Back W Extensions
3 Sets x 30 Reps
Alternating Plank Rows
Alternating Plank Rows
3 Sets x 15 Reps
Two Arm Dumbbell Front Raise
Two Arm Dumbbell Front Raise
3 Sets x 15 Reps
Day 24 :
Rest Day
Day 25 : Shoulders Muscle Group
Bent Over Lateral Raise
Bent Over Lateral Raise
3 Sets x 15 Reps
Single-Arm Dumbbell Shoulder Press
Single-Arm Dumbbell Shoulder Press
3 Sets x 15 Reps
Plank With Shoulder Taps
Plank With Shoulder Taps
3 Sets x 30 Reps
Shoulder Taps
Shoulder Taps
3 Sets x 15 Reps
archer push up
archer push up
3 Sets x 15 Reps
Reverse Angels
Reverse Angels
3 Sets x 15 Reps
Dumbbell Single Overhead Press
Dumbbell Single Overhead Press
3 Sets x 15 Reps
Day 26 : Abs Muscle Group
Standing Oblique Crunches
Standing Oblique Crunches
3 Sets x 15 Reps
Standing Cross Body Crunches
Standing Cross Body Crunches
3 Sets x 30 Reps
Reverse Crunches
Reverse Crunches
3 Sets x 15 Reps
Abs Workout Half Circle
Abs Workout Half Circle
3 Sets x 30 Reps
Seated Punches
Seated Punches
3 Sets x 30 Reps
Side Plank Rotations
Side Plank Rotations
3 Sets x 15 Reps
Supermans Extended Arms Legs Lifts
Supermans Extended Arms Legs Lifts
3 Sets x 30 Reps
Day 27 :
Rest Day
Day 28 :
Rest Day
Day 29 : Arms Muscle Group
Dumbbell Lunges With Hammer Curl
Dumbbell Lunges With Hammer Curl
3 Sets x 15 Reps
Dumbbell Lunges With Curl
Dumbbell Lunges With Curl
3 Sets x 15 Reps
Dumbbell Alternate Curl
Dumbbell Alternate Curl
3 Sets x 15 Reps
Crab walk
Crab walk
3 Sets x 15 Reps
Two Dumbbell Tricep Extension
Two Dumbbell Tricep Extension
3 Sets x 15 Reps
Zottman Curl
Zottman Curl
3 Sets x 15 Reps
Plank With Shoulder Taps
Plank With Shoulder Taps
3 Sets x 30 Reps
Day 30 : Legs Muscle Group
Dumbbell Snatch
Dumbbell Snatch
3 Sets x 15 Reps
Stationary Lunges
Stationary Lunges
3 Sets x 30 Reps
Forward Lunges
Forward Lunges
3 Sets x 15 Reps
Cossack Squats
Cossack Squats
3 Sets x 15 Reps
Wide leg open toe squat
Wide leg open toe squat
3 Sets x 30 Reps
Dumbbell Overhead Squat
Dumbbell Overhead Squat
3 Sets x 15 Reps
Step Up With Knee Raise
Step Up With Knee Raise
3 Sets x 15 Reps
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