FULL WEEK Workout PLAN For MUSCLE GAIN At HOME With DUMBBELLS

Описание: FULL WEEK Workout PLAN For MUSCLE GAIN At HOME With DUMBBELLS is simple BUT VERY effective to help you gain muscle!
Here are some notes to consider before starting this Full Week Workout Plan for Muscle Gain at HOME with Dumbbells:
For advanced level, do 20 reps of each exercise for the total of 4 sets.
For beginners level, you can to either 1,2 or 3 set and switch your reps between 10-20 reps and increase them over time up to 20 reps in 4 sets (Advanced).
Rest 1-2 minutes between each exercise.
drink lots of water
Workout at your own pace
If you get tires rest
Always talk to your doctor before starting any workout program


Mondays (Chest -The best chest workout with dumbbells):
00:00 Intro
02:13 - Decline push-ups(Chest)
02:34 - Incline push-ups close grip(Inner chest)
02:50 - Push-ups regular(chest)
03:34 - Chest press single arm dumbbell(Chest)
03:25 - Chest press double dumbbells(Chest)
03:48 - Chest fly(Chest)
04:11 - Close grip chest press(Chest)
4:30 - Chest scoop dumbbell(Chest)

Tuesdays (Back- How to build your back with dumbbells):
04:56 - Snow angel(back)
05:28 - Deadlift dumbbells(back)
06:03 - One arm row dumbbell(back)
06:43 - Double row dumbbells(back)
07:13 - Plank row dumbbells(back)
07:38 - Shrugs dumbbells(traps-part of your back)

Wednesdays (Biceps with dumbbells | Lower abs)
07:57 - Hammer curl dumbbells(Biceps)
08:17 - Regular curls(Biceps)
08:41 - Reverse curls(Biceps)
08:59 - Concentration curls(Biceps)
09:21- Reverse crunches(Lower abs)
09:41 - Flutter kicks(Lower abs)
09:40 - Leg lift(Lower abs)

Thursdays (Triceps with dumbbells):
10:43 - Dips(Triceps)
11:28 - Close grip pushups(Triceps)
11:48 - Overhead extension(Triceps)
12:11 - Kickbacks(Triceps)
12:24 - Skull crushers(Triceps)
12:49- Cross body extensions(Triceps)

Fridays (Shoulders, Obliques):
13:05 - Shoulder press seated(Shoulders)
13:19 - Front raise(Front shoulders-Interior deltoids)
13:20 - Lateral raise(Shoulders)
13:45 - Rear fly-bend over(shoulders-back of shoulders)
13:58 - Clean & press(All shoulders-Everything shoulders)
14:12 - Oblique crunch(Obliques-Love handle)
14:24 - Leg lift sides(Obliques-Love handles)
14:35- Side planks(Love handles- Obliques)

Saturdays (Legs- Leg day- With | Without weights or dumbbells):
14:45 - Squats(Legs, butt and thighs)
15:09 - Lunges stationary (legs, butts and thighs)
15:19 - Lunges reverse alt. (Legs, butts and thighs and core)
15:35 - Split lunges(Legs butts, thighs and core)
15:45- Hip bridges(Hips, butt and hamstrings)
15:56 - Sumo squats(Inner thighs, glutes, hamstrings)
16:08 - Calve raise(calves, calves muscles)

Sunday
Rest, repair, rebuild - Your rest day when working out is very important. Make sure you rest.

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Full Week Workout Plan for Muscle Gain at HOME with Dumbbells


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