Plan Details
- 30 days
- 4 days per week
- 40 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 : 108
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Day 1 : Chest Muscle Group
Push Up And Rotation
3 Sets x 15 Reps

Offset Push Up
3 Sets x 15 Reps

Dive Bomber Push Up
3 Sets x 15 Reps

Wide Push Up
3 Sets x 15 Reps

Two Arm Dumbbell Front Fly
3 Sets x 15 Reps

Standing Dumbbell Chest Fly
3 Sets x 15 Reps
Day 2 : Back Muscle Group
Back W Extensions
3 Sets x 30 Reps

Supermans Extended Arms Legs Lifts
3 Sets x 30 Reps

Farmer’s walk
3 Sets x 15 Reps

Dumbbell Deadlifts
3 Sets x 15 Reps

Alternating Plank Rows
3 Sets x 15 Reps
Day 4 : Shoulders Muscle Group
Two Arm Dumbbell Front Raise
3 Sets x 15 Reps

Single-Arm Dumbbell Shoulder Press
3 Sets x 15 Reps

Standing Air Punches
3 Sets x 30 Reps

Dumbbell Snatch
3 Sets x 15 Reps

Shoulder Taps
3 Sets x 15 Reps

Crab walk
3 Sets x 15 Reps
Day 5 : Abs Muscle Group
Abs Workout Half Circle
3 Sets x 30 Reps

Sit Up Crunches
3 Sets x 15 Reps

Standing Cross Body Crunches
3 Sets x 30 Reps

Dumbbell Chops
3 Sets x 15 Reps

Supermans Extended Arms Legs Lifts
3 Sets x 30 Reps

Oblique Crunches
3 Sets x 15 Reps
Day 8 : Arms Muscle Group
Crab walk
3 Sets x 15 Reps

Overhead Triceps Extension
3 Sets x 15 Reps

Plank With Shoulder Taps
3 Sets x 30 Reps

one arm dumbbell extension
3 Sets x 30 Reps

Dumbbell Curl
3 Sets x 15 Reps

Dumbbell Hammer Curl
3 Sets x 15 Reps
Day 9 : Legs Muscle Group
Standing two leg calf raise
3 Sets x 30 Reps

Step Up With Knee Raise
3 Sets x 15 Reps

wall squat
3 Sets x 15 Reps

Dumbbell Deadlifts
3 Sets x 15 Reps

Dumbbell Side Launges
3 Sets x 15 Reps

Walking Lunge
3 Sets x 15 Reps
Day 11 : Chest Muscle Group
Alternate Dumbbell Front Fly
3 Sets x 15 Reps

Dive Bomber Push Up
3 Sets x 15 Reps

One Leg Push Up
3 Sets x 15 Reps

Deficit Push Up
3 Sets x 15 Reps

Two Arm Dumbbell Front Fly
3 Sets x 15 Reps
Day 12 : Back Muscle Group
Superman Extensions
3 Sets x 15 Reps

Dumbbell Shrug
3 Sets x 15 Reps

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

Supermans Extended Arms Legs Lifts
3 Sets x 30 Reps

Two Arm Dumbbell Front Raise
3 Sets x 15 Reps
Day 15 : Shoulders Muscle Group
Pike Press
3 Sets x 15 Reps

Crab walk
3 Sets x 15 Reps

Two Arm Dumbbell Front Fly
3 Sets x 15 Reps

archer push up
3 Sets x 15 Reps

Shoulder Taps
3 Sets x 15 Reps

Dumbbell Upright Row
3 Sets x 15 Reps
Day 16 : Abs Muscle Group
Knee Crunches
3 Sets x 15 Reps

Sit Up Crunches
3 Sets x 15 Reps

Flutter Kicks
3 Sets x 30 Reps

Layback Windshield Wipers
3 Sets x 15 Reps

Cross Body Mountain Climbers
3 Sets x 30 Reps

Side Plank Hip Lift
3 Sets x 30 Reps
Day 18 : Arms Muscle Group
Dumbbell Hammer Curl
3 Sets x 15 Reps

one arm dumbbell extension
3 Sets x 30 Reps

Dumbbell Lunges With Curl
3 Sets x 15 Reps

Palms Up Wrist Curl
3 Sets x 30 Reps

Crab walk
3 Sets x 15 Reps

Dumbbell Reverse Curl
3 Sets x 15 Reps
Day 19 : Legs Muscle Group
Step Up With Knee Raise
3 Sets x 15 Reps

Dumbbell Walking Lunges
3 Sets x 15 Reps

Squat Side Walk
3 Sets x 25 Reps

Weighted Crossack Squats
3 Sets x 15 Reps

Stationary Lunges
3 Sets x 30 Reps

Double Dumbbell Squat
3 Sets x 15 Reps
Day 22 : Chest Muscle Group
Seal Push Up
3 Sets x 15 Reps

Spiderman Push Up
3 Sets x 15 Reps

Deficit Push Up
3 Sets x 15 Reps

Wide 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 23 : Back Muscle Group
Supermans Extended Arms Legs Lifts
3 Sets x 30 Reps

Alternating Plank Rows
3 Sets x 15 Reps

Dumbbell Deadlifts
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 Shrug
3 Sets x 15 Reps
Day 25 : Shoulders Muscle Group
Crab walk
3 Sets x 15 Reps

Shoulder Taps
3 Sets x 15 Reps

Plank With Shoulder Taps
3 Sets x 30 Reps

Dumbbell Around The World
3 Sets x 15 Reps

One Arm Dumbbell Lateral Raise
3 Sets x 15 Reps

Dumbbell Back Sweep
3 Sets x 15 Reps
Day 26 : Abs Muscle Group
Oblique Crunches
3 Sets x 15 Reps

Knee Crunches
3 Sets x 15 Reps

Sitting Russian Twists
3 Sets x 30 Reps

Standing Toe Touches
3 Sets x 15 Reps

High Crunches
3 Sets x 30 Reps

Windmills
3 Sets x 15 Reps
Day 29 : Arms Muscle Group
Farmer’s walk
3 Sets x 15 Reps

Dumbbell Reverse Curl
3 Sets x 15 Reps

Dumbbell Kickback
3 Sets x 15 Reps

Palms Up Wrist Curl
3 Sets x 30 Reps

Dumbbell Drag Curl
3 Sets x 30 Reps

Dumbbell Lunges With Hammer Curl
3 Sets x 15 Reps
Day 30 : Legs Muscle Group
Double Squat
3 Sets x 15 Reps

Wide leg open toe squat
3 Sets x 30 Reps

Dumbbell Curtsy Lunges
3 Sets x 15 Reps

Reverse Lunge
3 Sets x 15 Reps

Single Leg Calf Raise
3 Sets x 15 Reps

Dumbbell Snatch
3 Sets x 15 Reps
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