Dumbbells Workout For Full Body Toning: Gaining lean body mass, gaining muscles, getting shredded, reducing fat, improve strength and increase your metabolism, this is all possible with dumbbell workout. You can target your whole body muscles, train them like gym guys do in gym, build nice looking ripped look with just few pairs or even one pair of dumbbells. Yes you heard it right! you can lose weight, reduce fat, build muscles with only dumbbells workout at home.
Instructions:
You must learn about proper warm up and cool down after workout. click on names to find How to Warm-up before workout? and How to Cool-down after workout?. You must also learn about Static Stretching for avoid DOMS. Delayed-onset muscle soreness (DOMS) is muscle pain that begins after you’ve worked out.
It is also advisable to start with light-weight a few 2-3 sets of your first exercise and consider it as your part of the warm-up. if doing bodyweight workout then your body must be proper warm-up before workout. Instead of body-weights exercise you also can choose a treadmill or cross-trainer as your warm-up for 10-15 minutes before workout.
Day 1: Monday Legs, chest, Back
Legs: Exercises
Click on Any Exercise Name you can get the full guide video
1. Standing Squat with weights
Sets:3 Reps:6-8 Rest:1 Minute
2. Stiff leg hamstring Dead lift with Dumbbell
Sets:3 Reps:6-8 Rest:1 Minute
Supersets:
3. Dumbbell Sumo Squat
4. Standing Dumbbell Calf Raise
Sets:3 Reps:6-8 Rest:1 Minute
Chest:
3 Exercises:
1. Normal Floor Pushups
Sets:3 Reps:10 Rest:1 Minute
Supersets:
2. Dumbbell Floor Flys
3. Hammer Grip Dumbbell Bench Press
Sets:3 Reps:6-8 Rest:1 Minute
Back:
3 Exercises:
1. Dumbbell Floor Straight Arm Pull Over
Sets:3 Reps:6-8 Rest:1 Minute
2. Bent Over Two Dumbbell Row !
Sets:3 Reps:6-8 Rest:1 Minute
3. Barbell Glute Bridge
Sets:3 Reps:10 Rest:1 Minute
Day 2 Tuesday – Shoulder and Trapezius, Abdominals , Calves
Shoulder and Trapezius:
4 Exercises:
1. Dumbbell Standing Shoulder Press !
Sets:3 Reps:6-8 Rest:1 Minute
2. Standing Palms In Shoulder Press
Sets:3 Reps:6-8 Rest:1 Minute
Supersets:
3. Standing Dumbbell Lateral Raise
4. Dumbbell Shrugs
Sets:3 Reps:6-8 Rest:1 Minute
Abdominal:
3 Exercises:
1. X-Crunches
Sets:3 Reps:8 Rest:1 Minute
Supersets:
2. Double Crunches !
Sets:3 Reps:8 Rest:1 Minute
3. Body weight Plank Hold
Sets:3 Reps: Maximum Holds Rest:1 Minute
Calves:
1 Exercise:
Intense 5 Minute At Home Calf Workout
Sets:1 Reps-5 Minute Rest:00 Seconds
Day 3 Wednesday – Arms
Biceps:
3 Exercises:
1. Dumbbell Standing Biceps Curl
Sets:3 Reps:6-8 Rest:1 Minute
Supersets:
2. Alternate Standing Hammer Curl
3. Zottman Curl
Sets:3 Reps:6-8 Rest:1 Minute
Triceps:
2 Exercises:
1. Dumbbell Standing triceps Extension
Sets:3 Reps:6-8 Rest:1 Minute
2. Dumbbell bent over triceps KickBack
Sets:3 Reps:12 Rest:1 Minute
Forearms:
1 Exercise:
1. Seated dumbbell Wrist Curls
Sets:3 Reps:10 Rest:1 Minute
OR
Instead dumbbells workout you can try Resistance band workout for Arms
Arms Resistance Band Workout:
Arms Super Set Workout with Resistance Band
You must have to repeat this workout video twice
Day 4: Thursday: Same As Monday
Day 5 Friday: Same As Tuesday
Day 6 Saturday: Same as Wednesday
Day 7: Sunday
Rest – Rest for Recovery
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Disclaimer:
We serve as coaches, mentors, and guides who help you reach your health, fitness, and wellness goals. Each individual’s health, fitness, and nutrition success depends on his or her background, dedication, desire, and motivation. The information we provide is based on our personal experience as an online fitness trainer & nutritionist. So You must consult with your physician before following any training or diet plans on this website. Because all individuals are different so as their medical and training history & the same way they need personalized diet and training plan according to their specific needs.
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