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 : back
- Equipment : no equipment, dumbbell
- Total number of workouts : 61
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Day 1 : Back Muscle Group
Two Arm Dumbbell Front Raise
3 Sets x 15 Reps
Superman Extensions
3 Sets x 15 Reps
Swimmers
3 Sets x 30 Reps
Farmer’s walk
3 Sets x 15 Reps
Day 2 : Back Muscle Group
Alternating Plank Rows
3 Sets x 15 Reps
Superman Extensions
3 Sets x 15 Reps
Dumbbell Deadlifts
3 Sets x 15 Reps
Standing Two Arm Bent Over Dumbbell Rows
3 Sets x 15 Reps
Swimmers
3 Sets x 30 Reps
Day 3 :
Rest Day
Day 4 : Back Muscle Group
Standing Two Arm Bent Over Dumbbell Rows
3 Sets x 15 Reps
Dumbbell Deadlifts
3 Sets x 15 Reps
Swimmers
3 Sets x 30 Reps
Dumbbell Shrug
3 Sets x 15 Reps
Two Arm Dumbbell Front Raise
3 Sets x 15 Reps
Day 5 :
Rest Day
Day 6 :
Rest Day
Day 7 :
Rest Day
Day 8 : Back Muscle Group
Two Arm Dumbbell Front Raise
3 Sets x 15 Reps
Farmer’s walk
3 Sets x 15 Reps
Standing One Arm Dumbbell Row
3 Sets x 15 Reps
Supermans Extended Arms Legs Lifts
3 Sets x 30 Reps
Day 9 : Back Muscle Group
Supermans Extended Arms Legs Lifts
3 Sets x 30 Reps
Back W Extensions
3 Sets x 30 Reps
Two Arm Dumbbell Front Raise
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 10 :
Rest Day
Day 11 : Back Muscle Group
Swimmers
3 Sets x 30 Reps
Superman Extensions
3 Sets x 15 Reps
Back W Extensions
3 Sets x 30 Reps
Two Arm Dumbbell Front Raise
3 Sets x 15 Reps
Day 12 :
Rest Day
Day 13 :
Rest Day
Day 14 :
Rest Day
Day 15 : Back Muscle Group
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
Swimmers
3 Sets x 30 Reps
Day 16 : Back Muscle Group
Two Arm Dumbbell Front Raise
3 Sets x 15 Reps
Dumbbell Deadlifts
3 Sets x 15 Reps
Dumbbell Shrug
3 Sets x 15 Reps
Standing Two Arm Bent Over Dumbbell Rows
3 Sets x 15 Reps
Standing One Arm Dumbbell Row
3 Sets x 15 Reps
Day 17 :
Rest Day
Day 18 : Back Muscle Group
Two Arm Dumbbell Front Raise
3 Sets x 15 Reps
Dumbbell Shrug
3 Sets x 15 Reps
Farmer’s walk
3 Sets x 15 Reps
Back W Extensions
3 Sets x 30 Reps
Day 19 :
Rest Day
Day 20 :
Rest Day
Day 21 :
Rest Day
Day 22 : Back Muscle Group
Dumbbell Deadlifts
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
Alternating Plank Rows
3 Sets x 15 Reps
Day 23 : Back Muscle Group
Farmer’s walk
3 Sets x 15 Reps
Swimmers
3 Sets x 30 Reps
Dumbbell Shrug
3 Sets x 15 Reps
Alternating Plank Rows
3 Sets x 15 Reps
Day 24 :
Rest Day
Day 25 : Back Muscle Group
Farmer’s walk
3 Sets x 15 Reps
Standing One Arm Dumbbell Row
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 26 :
Rest Day
Day 27 :
Rest Day
Day 28 :
Rest Day
Day 29 : Back Muscle Group
Dumbbell Shrug
3 Sets x 15 Reps
Standing Two Arm Bent Over Dumbbell Rows
3 Sets x 15 Reps
Alternating Plank Rows
3 Sets x 15 Reps
Back W Extensions
3 Sets x 30 Reps
Standing One Arm Dumbbell Row
3 Sets x 15 Reps
Day 30 : Back Muscle Group
Swimmers
3 Sets x 30 Reps
Superman Extensions
3 Sets x 15 Reps
Two Arm Dumbbell Front Raise
3 Sets x 15 Reps
Alternating Plank Rows
3 Sets x 15 Reps
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