Ready to take your body next level with Home Bench Barbell & Dumbbells Workout. You must learn every exercise proper posture & technique before perform any exercise in this workout. Use Overload Training Principal means for more improvement you need to challenge the muscle, you have to increase the workload, start pushing yourself more hard increase your strength. You also can take support from your partner if available.

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.

Note – Click on Any Exercise Name you can get the full guide video.

Day 1 Monday: Legs, chest & Back

Legs:

Exercises:
1. Standing Squat with weights Or Barbell Squat
Sets 4 Reps 15 Rest 30 Seconds
2. Stiff leg hamstring Dead lift with Dumbbell Or Barbell Deadlift
Sets 4 Reps 15 Rest 1 Min
3. Dumbbell Sumo Squat
Sets 3 Reps 15 Rest 30 Seconds
4. Standing Calf raise with dumbbell
Sets 3 Reps 15 Rest 1 Min

Chest:

1. Flat Bench Dumbbell Chest Press Or Regular Grip Incline Barbell Bench Press
Sets 3 Reps 15 Rest 1 Min
2. Decline Dumbbell Bench Press Or Wide Grip Decline Barbell Bench Press !
Sets 3 Reps 15 Rest 30 Seconds
3. Incline Dumbbell Bench Press Or Regular Grip Incline Barbell Bench Press
Sets 3 Reps 15 Rest 1 Min

Back:

1. Dumbbell Floor Straight Arm Pull Over Or Wide Grip Pull Ups
Sets 3 Reps 12 Rest 1 Min
2. Bent Over Two Dumbbell Row ! Or Bent Over Barbell Row
Sets 3 Reps 15 Rest 30 Seconds
3. Single Arm Dumbbell Row
Sets 3 Reps 12 Rest 1 Min
4. Super Man with Twist
Sets 3 Reps 12 Rest 1 Min

Day 2 Tuesday: Calves, abdominal

Calves:

Exercises:
1. Dumbbell Farmer Walk on Toes
Sets 5 Reps-2 minute walk Rest 1 Min
2. The Donkey Calf Raise
Sets 3 Reps 15 Rest 1 Min

Abdominal:

1. Bottoms Up On the Mat
Sets 3 Reps 20 Rest 1 Min
2. Double Crunches !
Sets 3 Reps 20 Rest 1 Min
3. Jackknife Sit-Ups
Sets 3 Reps 25 Rest 1 Min
4. Side Plank Hip Lift
Sets 3 Reps 15 Rest 1 Min

Day 3 Wednesday: Shoulder & Arms

Shoulder:

Exercises:
1. Standing Front Two-Dumbbell Raise Or Seated Barbell Shoulder Press
Sets 3 Reps 15 Rest 1 Min
2. Dumbbell Standing Shoulder Press ! Or Standing Side Lateral Raise
Sets 3 Reps 15 Rest 30 Seconds
3. Dumbbell Shrugs Or Upright Barbell Row
Sets 3 Reps 15 Rest 30 Seconds
4. Standing Dumbbell Upright Row Or Seated Arnold Dumbbell Press
Sets 3 Reps 15 Rest 1 Min

Biceps:

1. Alternate Standing Hammer Curl Or Standing Normal Grip Barbell Curl
Sets 3 Reps 15 Rest 1 Min
2. Dumbbell Standing Biceps Curl Or Standing Normal Grip Barbell Curl Or Standing Normal Grip Barbell Curl
Sets 3 Reps 15 Rest 1 Min
3. Alternate Seated Dumbbell Curl Or Reverse Barbell Curl Or Close Grip Ez bar Biceps Curl
Sets 3 Reps 15 Rest 1 Min

Triceps:

1. Dumbbell Standing triceps Extension Or Barbell Skull Crushers
Sets 3 Reps 15 Rest 1 Min
2. Triceps Kickback With Dumbbell Or Decline Barbell Skull Crushers
Sets 3 Reps 15 Rest 1 Min
3. Triceps Bench Dips ( With Or Without Weights) Or Seated Ez-Bar Overhead Triceps Extension Note: you can perform this exercise with normal straight barbell as well.
Sets 3 Reps 20 Rest 1 Min

Forearms:

1. Seated Palm Up Barbell Wrist Curl Note: you can perform this exercise with dumbbells as well.
Sets 5 Reps 20 Rest 1 Min

Day 4 Thursday: Rest

Rest For Recovery
There are physiological reasons that your body requires rest after workouts. For one, your muscles need rest so they can repair themselves and get stronger. During a training session, your muscle tissues break down, your muscles’ energy stores get depleted, and you lose fluids

Day 5 Friday: Chest & Back

Chest:

1. Flat Bench Dumbbell Chest Press Or Regular Grip Incline Barbell Bench Press
Sets 3 Reps 15 Rest 1 Min
2. Decline Dumbbell Bench Press Or Wide Grip Decline Barbell Bench Press !
Sets 3 Reps 15 Rest 30 Seconds
3. Incline Dumbbell Bench Press Or Regular Grip Incline Barbell Bench Press
Sets 3 Reps 15 Rest 1 Min

Back:

1. Dumbbell Floor Straight Arm Pull Over Or Wide Grip Pull Ups
Sets 3 Reps 12 Rest 1 Min
2. Bent Over Two Dumbbell Row ! Or Bent Over Barbell Row
Sets 3 Reps 15 Rest 30 Seconds
3. Single Arm Dumbbell Row
Sets 3 Reps 12 Rest 1 Min
4. Super Man with Twist
Sets 3 Reps 12 Rest 1 Min

Day 6 Saturday: Thighs & Calves

Thighs:

Exercises:
1. Standing Squat with weights Or Barbell Squat
Sets 4 Reps 15 Rest 30 Seconds
2. Stiff leg hamstring Dead lift with Dumbbell Or Barbell Deadlift
Sets 4 Reps 15 Rest 1 Min
3. Dumbbell Sumo Squat Or Alternating Jump Lunges (Note – always be easy on body weight exercise)
Sets 3 Reps 15 Rest 30 Seconds
4. Standing Calf raise with dumbbell
Sets 3 Reps 15 Rest 30 Seconds
5. Barbell Glute Bridge
Sets 3 Reps 15 Rest 1 Min
6. Pop Squat (Note – always be easy on body weight exercise)
Sets 3 Reps 25 Rest 1 Min

Calves:

1. Intense 5 Minute At Home Calf Workout
Sets 1 Reps-5 Minute constantly

Day 7 Sunday

Rest For Recovery
You can repeat this workout program as long as u want but Please make sure u follow it properly for 8 to 12 weeks for getting full benefit.

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