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Full Week Workout Plan At Home With Dumbbells
No Gym Full Body Workout
FULL WEEK WORKOUT PLAN AT HOME FOR
MUSCLES GAIN | FAT LOSS | WEIGHT GAIN
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WORKOUT SCHEDULE FOR A WEEK WITH DUMBBELLS
MONDAY – CHEST
TUESDAY – BACK
WEDNESDAY – BICEP
THURSDAY – TRICEPS & ABS
FRIDAY – SHOULDER (DELTOID)
SATURDAY – LEGS
SUNDAY – REST
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TIPS BEFORE WE START
IN WEEK 6 DAYS WORKOUT ONE DAYS REST (SUNDAY) .
8 – 10 MIN BODY WARM UP BEFORE WORKOUT.
12 TO 20 REPS IN EACH SET.
INCREASE THE WEIGHT FROM SET 1 TO 3.
TAKE 1 TO 2 MIN REST IN EACH SET.
TAKE SIP OF WATER IN SOME INTERVALS.
8 TO 10 MINUTES DO STRETCHING AFTER WORKOUT.
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MONDAY
CHEST WORKOUT
(3 SETS OF 12 TO 20 REPS)
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1) PUSH – UPS
2) INCLINE PUSH – UPS
3) DECLINE PUSH – UPS
4) DUMBBELL SCOOP
5) DUMBBELL FLY (FLOOR)
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TUESDAY
BACK WORKOUT
LATS / MID-BACK / LOWER BACK
(3 SETS OF 12 TO 20 REPS)
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1) LAT PULL-DOWN (WIDE GRIP)
2) DUMBBELL DEADLIFT
3) BENT OVER ROW (DUMBBELL)
4) DUMBBELL SHRUG
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WEDNESDAY
BICEPS WORKOUT
(3 SETS OF 12 TO 20 REPS)
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1) DUMBBELL BICEP CURL
2) DUMBBELL HAMMER
3) DUMBBELL REVERSE CURL
4) CONCENTRATION CURL
5) SEATED DUMBBELL WRIST CURL (FOREARMS)
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THURSDAY
TRICEP & ABS WORKOUT
(3 SETS OF 12 TO 20 REPS)
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1) TRICEP BENCH DIPS
2) CLOSE GRIP PUSH – UPS
3) DUMBBELL OVERHEAD EXTENSION
4) DUMBBELL SKULL CRUSHERS (FLOOR)
5) DUMBBELL BENT-OVER KICK BACK
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AFTER TRICEP WORKOUT DO ABS WORKOUT
(3 SETS OF 15 TO 20 REPS)
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1) CRUNCHES
2) SIT – UPS
3) BICYCLE CRUNCHES
4) LYING KNEE RAISES
5) LYING LEG RAISES
6) V – UP
7) HANGING LEG RAISES
8) WEIGHED RUSSIAN TWIST
9) OBLIQUE CRUNCHES
10) SIDE PLANK
11) PLANK (ELBOW)
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FRIDAY
SHOULDERS (DELTOID) WORKOUT
(3 SETS OF 12 TO 20 REPS)
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1) SHOULDER OVERHEAD PRESS
2) DUMBBELL FRONT RAISE
3) DUMBBELL LATERAL RAISE
4) DUMBBELL BENT OVER LATERAL RAISE
5) ARNOLD PRESS (SEATED)
6) DUMBBELL SCOTT PRESS
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SATURDAY
LEGS WORKOUT
(3 SETS OF 12 TO 20 REPS)
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1) DUMBBELL SQUAT
2) WALKING LUNGES
3) DUMBBELL LUNGES
4) SPILT SQUAT
5) STEP UP
6) HIP THRUST
7) CALF RAISE
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SUNDAY
REST TIME TO REBUILD MUSCLES & CONTINUE ON MONDAY .
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By Buddy Fitness Ravi Kumar
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