Single Muscle Workout With Dumbbells : 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:

This workout plan for intermediate and advance level trainee for 12 Weeks. You must follow this workout plan along with proper decided meal plans for fast and good results.

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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. 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 – Chest

4 Exercises:
Click on Any Exercise Name you can get the full guide video
1. Dumbbell Floor Chest Press
Superset:
1. Spartan Push-Ups
Sets:3 Reps:12 Rest:1 minute
2. Dumbbell Floor Flys
Superset:
2. Pike Push-Ups
Sets:3 Reps:12 Rest:1 Minute
3. Hammer Grip Dumbbell Bench Press
Sets:3 Reps:12 Rest:30 Seconds
4. Intense 5 Minute Resistance Band Chest Workout(Optional)

Day 2 – Back

Back:

4 Exercises:
1. Dumbbell Floor Straight Arm Pull Over
Sets:4 Reps:15 Rest:30 Seconds
2. Bent Over Two Dumbbell Row !
Sets:4 Reps:15 Rest:30 Seconds
3. Dumbbell Bent Over Wide Row
Sets:4 Reps:15 Rest:30 Seconds
4. Conventional Dumbbell Deadlift
Sets:4 Reps:15 Rest:30 Seconds

Day 3 – Shoulder and Trapezius

4 Exercises:
1. Dumbbell Standing Shoulder Press !
Superset:
1. Pike Push Ups
Sets:3 Reps:12 Rest:1 Minute
2. Standing Palms In Shoulder Press
Sets:4 Reps:15 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
Intense 5 Minute Resistance Band Shoulder Workout(Optional)

Day 4 – Abdominals

6 Exercises:
1. X-Crunches
Sets:2-3 Reps:12 Rest:30 Seconds
2. Standing Oblique Crunch
Sets:2-3 Reps:12 Rest:30 Seconds
3. Double Crunches !
Sets:2-3 Reps:12 Rest:30 Seconds
4. Scissors
Sets:2-3 Reps:12 Rest:30 Seconds
5. On Mat Feet together Leg raise!
Sets:2-3 Reps:12 Rest:30 Seconds
6. Abdominal Crunches On Mat
Sets:2-3 Reps:12 Rest:30 Seconds
7. Lying Opposite Toe touch
Sets:2-3 Reps:12 Rest:30 Seconds

Day 5 – Arms

Biceps:

3 Exercises:
1. Dumbbell Standing Biceps Curl
Sets:4 Reps:15 Rest:30 Seconds
2. Alternate Standing Hammer Curl
Sets:4 Reps:15 Rest:30 Seconds
3. Zottman Curl
Sets:4 Reps:15 Rest:30 Seconds

Triceps:

3 Exercises:
1. Dumbbell Standing triceps Extension
Sets:4 Reps:15 Rest:30 Seconds
2. Dumbbell bent over triceps KickBack
Sets:4 Reps:15 Rest:30 Seconds

Forearms:

1 Exercise:
1. Seated dumbbell Wrist Curls
Sets:4 Reps:15 Rest:30 Seconds

Day 6 – Legs

5 Exercises
1. Standing Squat with weights
Superset:
1. Squat Jacks
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

Day 7 – Rest

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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.