Dumbbell Workout: Gaining lean body mass, 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? andHow to Cool-down after workout?.You also must watch the video about Static Stretching to avoid Delayed onset muscle soreness. (DOMS) is the pain and stiffness felt in muscles several hours to days after unaccustomed or strenuous exercise.

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:12 Rest:30 Seconds
2. Dumbbell stepping Lunge ( Perform Alternate & When done both sides Count 1 Rep )
Sets:3 Reps:12 Rest:30 Seconds
3. Stiff leg hamstring Dead lift with Dumbbell
Sets:3 Reps:12 Rest:30 Seconds
4. Dumbbell Sumo Squat
Sets:3 Reps:12 Rest:30 Seconds
5. Standing Dumbbell Calf Raise
Sets:3 Reps:12 Rest:30 Seconds

Chest:

4 Exercises:
1. Dumbbell Floor Chest Press
Sets:3 Reps:12 Rest:30 Seconds
2. Dumbbell Floor Flys
Sets:3 Reps:12 Rest:30 Seconds
3. Hammer Grip Dumbbell Bench Press
Sets:3 Reps:12 Rest:30 Seconds

Back:

4 Exercises:
1. Dumbbell Floor Straight Arm Pull Over
Sets:3 Reps:12 Rest:30 Seconds
2. Bent Over Two Dumbbell Row !
Sets:3 Reps:12 Rest:30 Seconds
3. Dumbbell Bent Over Wide Row
Sets:3 Reps:12 Rest:30 Seconds
4. 4. Conventional Dumbbell Deadlift
Sets:3 Reps:12 Rest:30 Seconds

Day 2 – Shoulder and Trapezius, Abdominals , Calves

Shoulder and Trapezius:

4 Exercises:
1. Dumbbell Standing Shoulder Press !
Sets:3 Reps:12 Rest:30 Seconds
2. Standing Palms In Shoulder Press
Sets:3 Reps:12 Rest:30 Seconds
3. Standing Dumbbell Lateral Raise
Sets:3 Reps:12 Rest:30 Seconds
4. Dumbbell Shrugs
Sets:3 Reps:12 Rest:30 Seconds

Abdominal:

3 Exercises:
1. X-Crunches
Sets:3 Reps:12 Rest:30 Seconds
2. Double Crunches !
Sets:3 Reps:12 Rest:30 Seconds
3. Abdominal Crunches On Mat
Sets:3 Reps:12 Rest:30 Seconds

Calves:

1 Exercise:
Intense 5 Minute At Home Calf Workout
Sets:1 Reps-5 Minute Rest:00 Seconds

Day 3 – Arms

Biceps:

3 Exercises:
1. Dumbbell Standing Biceps Curl
Sets:3 Reps:12 Rest:30 Seconds
2. Alternate Standing Hammer Curl
Sets:3 Reps:12 Rest:30 Seconds
3. Zottman Curl
Sets:3 Reps:12 Rest:30 Seconds

Triceps:

3 Exercises:
1. Dumbbell Standing triceps Extension
Sets:5 Reps:12 Rest:30 Seconds
2. Dumbbell bent over triceps KickBack
Sets:5 Reps:12 Rest:30 Seconds

Forearms:

1 Exercise:
1. Seated dumbbell Wrist Curls
Sets:4 Reps:12 Rest:30 Seconds

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 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:12 Rest:30 Seconds
2. Dumbbell stepping Lunge ( Perform Alternate & When done both sides Count 1 Rep )
Sets:3 Reps:12 Rest:30 Seconds
3. Stiff leg hamstring Dead lift with Dumbbell
Sets:3 Reps:12 Rest:30 Seconds
4. Dumbbell Sumo Squat
Sets:3 Reps:12 Rest:30 Seconds
5. Standing Dumbbell Calf Raise
Sets:3 Reps:12 Rest:30 Seconds

Chest:

4 Exercises:
1. Dumbbell Floor Chest Press
Sets:3 Reps:12 Rest:30 Seconds
2. Dumbbell Floor Flys
Sets:3 Reps:12 Rest:30 Seconds
3. Hammer Grip Dumbbell Bench Press
Sets:3 Reps:12 Rest:30 Seconds

Back:

4 Exercises:
1. Dumbbell Floor Straight Arm Pull Over
Sets:3 Reps:12 Rest:30 Seconds
2. Bent Over Two Dumbbell Row !
Sets:3 Reps:12 Rest:30 Seconds
3. Dumbbell Bent Over Wide Row
Sets:3 Reps:12 Rest:30 Seconds
4. 4. Conventional Dumbbell Deadlift
Sets:3 Reps:12 Rest:30 Seconds

OR

Instead dumbbells workout you can try Resistance band workout for Lower Body

Lower Body Resistance Band Workout:

Legs And Core Resistance Band Workout
You must have to repeat this workout video twice

Day 5 – Shoulder and Trapezius, Abdominals , Calves

Shoulder and Trapezius:

4 Exercises:
1. Dumbbell Standing Shoulder Press !
Sets:3 Reps:12 Rest:30 Seconds
2. Standing Palms In Shoulder Press
Sets:3 Reps:12 Rest:30 Seconds
3. Standing Dumbbell Lateral Raise
Sets:3 Reps:12 Rest:30 Seconds
4. Dumbbell Shrugs
Sets:3 Reps:12 Rest:30 Seconds

Abdominal:

3 Exercises:
1. X-Crunches
Sets:3 Reps:12 Rest:30 Seconds
2. Double Crunches !
Sets:3 Reps:12 Rest:30 Seconds
3. Abdominal Crunches On Mat
Sets:3 Reps:12 Rest:30 Seconds

Calves:

1 Exercise:
Intense 5 Minute At Home Calf Workout
Sets:1 Reps-5 Minute Rest:00 Seconds

Day 6 – Arms

Biceps:

3 Exercises:
1. Dumbbell Standing Biceps Curl
Sets:3 Reps:12 Rest:30 Seconds
2. Alternate Standing Hammer Curl
Sets:3 Reps:12 Rest:30 Seconds
3. Zottman Curl
Sets:3 Reps:12 Rest:30 Seconds

Triceps:

3 Exercises:
1. Dumbbell Standing triceps Extension
Sets:5 Reps:12 Rest:30 Seconds
2. Dumbbell bent over triceps KickBack
Sets:5 Reps:12 Rest:30 Seconds

Forearms:

1 Exercise:
1. Seated dumbbell Wrist Curls
Sets:4 Reps:12 Rest:30 Seconds

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 7: Sunday

Rest – Rest for Recovery

Join with Us online today for your body transformation, Select your membership plan Sign-Up Today and Stay Connected with Us on  Instagram and YouTube for Daily Updates, Offers and Discounts.

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.