Plan Details
- 30 days
- 3 days per week
- 50 minutes per day
- 1-2 Minutes rest between sets
- Target to build muscle
- Location at home
- Target muscles : abs, arms, back, chest, legs, shoulders
- Equipment : no equipment, dumbbell
- Total number of workouts : 98
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Day 1 : Chest Muscle Group
Seal Push Up
3 Sets x 15 Reps

Two Arm Dumbbell Front Fly
3 Sets x 15 Reps

Spiderman Push Up
3 Sets x 15 Reps

Plyometric Push Up
3 Sets x 15 Reps

One Leg Push Up
3 Sets x 15 Reps

Diamond Push Up
3 Sets x 15 Reps
Day 2 : Back Muscle Group
Standing One Arm Dumbbell Row
3 Sets x 15 Reps

Superman Extensions
3 Sets x 15 Reps

Farmer’s walk
3 Sets x 15 Reps

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

Dumbbell Deadlifts
3 Sets x 15 Reps

Supermans Extended Arms Legs Lifts
3 Sets x 30 Reps
Day 4 : Shoulders Muscle Group
Single-Arm Dumbbell Shoulder Press
3 Sets x 15 Reps

Dumbbell Around The World
3 Sets x 15 Reps

Dumbbell Back Sweep
3 Sets x 15 Reps

Dumbbell Snatch
3 Sets x 15 Reps

Dumbbell Underhand Front Raise
3 Sets x 15 Reps

Crab walk
3 Sets x 15 Reps

Dumbbell Single Overhead Press
3 Sets x 15 Reps
Day 8 : Abs Muscle Group
Modified Side Planks
3 Sets x 30 Reps

Crunch Hold
3 Sets x 30 Reps

Side Elbow Plank
3 Sets x 30 Reps

Cross Body Mountain Climbers
3 Sets x 30 Reps

Shoulder Taps
3 Sets x 15 Reps

Side Plank Rotations
3 Sets x 15 Reps

Abs Crunch In And Out
3 Sets x 30 Reps
Day 9 : Arms Muscle Group
Crab walk
3 Sets x 15 Reps

Dumbbell Drag Curl
3 Sets x 30 Reps

Two Dumbbell Tricep Extension
3 Sets x 15 Reps

Farmer’s walk
3 Sets x 15 Reps

Palms Up Wrist Curl
3 Sets x 30 Reps

Dumbbell Hammer Curl
3 Sets x 15 Reps

one arm dumbbell extension
3 Sets x 30 Reps
Day 11 : Legs Muscle Group
Seated Calf Raise
3 Sets x 30 Reps

Alternate Dumbbell Forward Lunges
3 Sets x 15 Reps

Double Dumbbell Squat
3 Sets x 15 Reps

Front Kicks
3 Sets x 15 Reps

Double Squat
3 Sets x 15 Reps

Alternating Curtsy Lunges
3 Sets x 15 Reps
Day 15 : Chest Muscle Group
One Leg Push Up
3 Sets x 15 Reps

Push Up And Rotation
3 Sets x 15 Reps

Standing Dumbbell Chest Fly
3 Sets x 15 Reps

Plyometric Push Up
3 Sets x 15 Reps

Dive Bomber Push Up
3 Sets x 15 Reps

Wide Push Up
3 Sets x 15 Reps

Offset Push Up
3 Sets x 15 Reps
Day 16 : Back Muscle Group
Standing One Arm Dumbbell Row
3 Sets x 15 Reps

Supermans Extended Arms Legs Lifts
3 Sets x 30 Reps

Alternating Plank Rows
3 Sets x 15 Reps

Farmer’s walk
3 Sets x 15 Reps

Dumbbell Deadlifts
3 Sets x 15 Reps

Standing Two Arm Bent Over Dumbbell Rows
3 Sets x 15 Reps
Day 18 : Shoulders Muscle Group
Pike Press
3 Sets x 15 Reps

Dumbbell Snatch
3 Sets x 15 Reps

One Arm Dumbbell Lateral Raise
3 Sets x 15 Reps

Dumbbell Around The World
3 Sets x 15 Reps

Dumbbell Upright Row
3 Sets x 15 Reps

archer push up
3 Sets x 15 Reps

Dumbbell Lateral Raise
3 Sets x 15 Reps
Day 22 : Abs Muscle Group
Sitting Russian Twists
3 Sets x 30 Reps

Side Elbow Plank
3 Sets x 30 Reps

Cross Body Mountain Climbers
3 Sets x 30 Reps

Kettlebell V Up
3 Sets x 15 Reps

Dumbbell Chops
3 Sets x 15 Reps

Flutter Kicks
3 Sets x 30 Reps

Sitting Twists
3 Sets x 30 Reps
Day 23 : Arms Muscle Group
Overhead Triceps Extension
3 Sets x 15 Reps

Dumbbell Hammer Curl
3 Sets x 15 Reps

one arm dumbbell extension
3 Sets x 30 Reps

Dumbbell Curl
3 Sets x 15 Reps

Plank With Shoulder Taps
3 Sets x 30 Reps

Dumbbell Drag Curl
3 Sets x 30 Reps

Dumbbell Kickback
3 Sets x 15 Reps
Day 25 : Legs Muscle Group
Step Up With Knee Raise
3 Sets x 15 Reps

Dumbbell Squat
3 Sets x 15 Reps

Dumbbell Walking Lunges
3 Sets x 15 Reps

Single Dumbbell Squat
3 Sets x 15 Reps

Dumbbell Side Deadlift
3 Sets x 15 Reps

Surrenders
3 Sets x 15 Reps

Reverse Dumbbell High Held Lunges
3 Sets x 15 Reps
Day 29 : Chest Muscle Group
Seal Push Up
3 Sets x 15 Reps

Push Up And Rotation
3 Sets x 15 Reps

Deficit Push Up
3 Sets x 15 Reps

Two Arm Dumbbell Front Fly
3 Sets x 15 Reps

Dive Bomber Push Up
3 Sets x 15 Reps

Spiderman Push Up
3 Sets x 15 Reps
Day 30 : Back Muscle Group
Back W Extensions
3 Sets x 30 Reps

Dumbbell Deadlifts
3 Sets x 15 Reps

Two Arm Dumbbell Front Raise
3 Sets x 15 Reps

Standing One Arm Dumbbell Row
3 Sets x 15 Reps

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

Dumbbell Shrug
3 Sets x 15 Reps
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