Plan Details

  • 30 days
  • 4 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 : 77
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Day 1 : Chest Muscle Group
Wide Push Up
Wide Push Up
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
Diamond Push Up
Diamond Push Up
3 Sets x 15 Reps
Standing Dumbbell Chest Fly
Standing Dumbbell Chest Fly
3 Sets x 15 Reps
Day 2 : Back Muscle Group
Dumbbell Deadlifts
Dumbbell Deadlifts
3 Sets x 15 Reps
Superman Extensions
Superman Extensions
3 Sets x 15 Reps
Back W Extensions
Back W Extensions
3 Sets x 30 Reps
Two Arm Dumbbell Front Raise
Two Arm Dumbbell Front Raise
3 Sets x 15 Reps
Day 3 :
Rest Day
Day 4 : Shoulders Muscle Group
Dumbbell Lateral Raise
Dumbbell Lateral Raise
3 Sets x 15 Reps
Two Arm Dumbbell Front Raise
Two Arm Dumbbell Front Raise
3 Sets x 15 Reps
Dumbbell Underhand Front Raise
Dumbbell Underhand Front Raise
3 Sets x 15 Reps
One Arm Dumbbell Lateral Raise
One Arm Dumbbell Lateral Raise
3 Sets x 15 Reps
Day 5 : Abs Muscle Group
Shoulder Taps
Shoulder Taps
3 Sets x 15 Reps
Oblique Crunches
Oblique Crunches
3 Sets x 15 Reps
Abs Workout Scissor
Abs Workout Scissor
3 Sets x 30 Reps
One Arm High Plank
One Arm High Plank
3 Sets x 30 Reps
Day 6 :
Rest Day
Day 7 :
Rest Day
Day 8 : Arms Muscle Group
Dumbbell Curl
Dumbbell Curl
3 Sets x 15 Reps
Plank With Shoulder Taps
Plank With Shoulder Taps
3 Sets x 30 Reps
Farmer’s walk
Farmer’s walk
3 Sets x 15 Reps
Palms Up Wrist Curl
Palms Up Wrist Curl
3 Sets x 30 Reps
Day 9 : Legs Muscle Group
Standing two leg calf raise
Standing two leg calf raise
3 Sets x 30 Reps
Stationary Lunges
Stationary Lunges
3 Sets x 30 Reps
Surrenders
Surrenders
3 Sets x 15 Reps
Dumbbell Side Launges
Dumbbell Side Launges
3 Sets x 15 Reps
Day 10 :
Rest Day
Day 11 : Chest Muscle Group
Wide Push Up
Wide Push Up
3 Sets x 15 Reps
One Leg Push Up
One Leg Push Up
3 Sets x 15 Reps
Plyometric Push Up
Plyometric Push Up
3 Sets x 15 Reps
Push Up And Rotation
Push Up And Rotation
3 Sets x 15 Reps
Day 12 : Back Muscle Group
Dumbbell Deadlifts
Dumbbell Deadlifts
3 Sets x 15 Reps
Standing One Arm Dumbbell Row
Standing One Arm Dumbbell Row
3 Sets x 15 Reps
Superman Extensions
Superman Extensions
3 Sets x 15 Reps
Alternating Plank Rows
Alternating Plank Rows
3 Sets x 15 Reps
Day 13 :
Rest Day
Day 14 :
Rest Day
Day 15 : Shoulders Muscle Group
archer push up
archer push up
3 Sets x 15 Reps
Dumbbell Single Overhead Press
Dumbbell Single Overhead Press
3 Sets x 15 Reps
Two Arm Dumbbell Front Fly
Two Arm Dumbbell Front Fly
3 Sets x 15 Reps
Shoulder Taps
Shoulder Taps
3 Sets x 15 Reps
Single-Arm Dumbbell Shoulder Press
Single-Arm Dumbbell Shoulder Press
3 Sets x 15 Reps
Day 16 : Abs Muscle Group
Modified Side Planks
Modified Side Planks
3 Sets x 30 Reps
Hollow Body Hold
Hollow Body Hold
3 Sets x 30 Reps
Sitting Twists
Sitting Twists
3 Sets x 30 Reps
Abs Crunch High And Low
Abs Crunch High And Low
3 Sets x 30 Reps
Day 17 :
Rest Day
Day 18 : Arms Muscle Group
Palms Up Wrist Curl
Palms Up Wrist Curl
3 Sets x 30 Reps
Two Dumbbell Tricep Extension
Two Dumbbell Tricep Extension
3 Sets x 15 Reps
Plank With Shoulder Taps
Plank With Shoulder Taps
3 Sets x 30 Reps
Dumbbell Reverse Curl
Dumbbell Reverse Curl
3 Sets x 15 Reps
Day 19 : Legs Muscle Group
Lunge Twists
Lunge Twists
3 Sets x 15 Reps
Reverse High Arm Plank
Reverse High Arm Plank
3 Sets x 30 Reps
Squat Side Walk
Squat Side Walk
3 Sets x 25 Reps
Standing Toe Touches
Standing Toe Touches
3 Sets x 15 Reps
Single Dumbbell Squat
Single Dumbbell Squat
3 Sets x 15 Reps
Day 20 :
Rest Day
Day 21 :
Rest Day
Day 22 : Chest Muscle Group
Push Up
Push Up
3 Sets x 15 Reps
One Leg Push Up
One Leg Push Up
3 Sets x 15 Reps
Seal Push Up
Seal Push Up
3 Sets x 15 Reps
Diamond Push Up
Diamond Push Up
3 Sets x 15 Reps
Dive Bomber Push Up
Dive Bomber Push Up
3 Sets x 15 Reps
Day 23 : Back Muscle Group
Superman Extensions
Superman Extensions
3 Sets x 15 Reps
Dumbbell Deadlifts
Dumbbell Deadlifts
3 Sets x 15 Reps
Dumbbell Shrug
Dumbbell Shrug
3 Sets x 15 Reps
Alternating Plank Rows
Alternating Plank Rows
3 Sets x 15 Reps
Day 24 :
Rest Day
Day 25 : Shoulders Muscle Group
Reverse Angels
Reverse Angels
3 Sets x 15 Reps
Bent Over Lateral Raise
Bent Over Lateral Raise
3 Sets x 15 Reps
Dumbbell Around The World
Dumbbell Around The World
3 Sets x 15 Reps
Crab walk
Crab walk
3 Sets x 15 Reps
Day 26 : Abs Muscle Group
Side Plank
Side Plank
3 Sets x 30 Reps
Plank Jack
Plank Jack
3 Sets x 30 Reps
Side Elbow Plank
Side Elbow Plank
3 Sets x 30 Reps
Kettlebell V Up
Kettlebell V Up
3 Sets x 15 Reps
Day 27 :
Rest Day
Day 28 :
Rest Day
Day 29 : Arms Muscle Group
Dumbbell Kickback
Dumbbell Kickback
3 Sets x 15 Reps
Plank With Shoulder Taps
Plank With Shoulder Taps
3 Sets x 30 Reps
Two Dumbbell Tricep Extension
Two Dumbbell Tricep Extension
3 Sets x 15 Reps
Dumbbell Lunges With Hammer Curl
Dumbbell Lunges With Hammer Curl
3 Sets x 15 Reps
Day 30 : Legs Muscle Group
Single Leg Deadlift
Single Leg Deadlift
3 Sets x 15 Reps
Crab walk
Crab walk
3 Sets x 15 Reps
Walking Lunge
Walking Lunge
3 Sets x 15 Reps
Dumbbell Walking Lunges
Dumbbell Walking Lunges
3 Sets x 15 Reps
Squat Side Walk
Squat Side Walk
3 Sets x 25 Reps
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