Full Week Workout Plan At Home With Dumbbells | No Gym Full Body Workout

CONTENT OF VIDEO :-
Full Week Workout Plan At Home With Dumbbells
No Gym Full Body Workout

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FULL WEEK WORKOUT PLAN AT HOME FOR
MUSCLES GAIN | FAT LOSS | WEIGHT GAIN

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WORKOUT SCHEDULE FOR A WEEK WITH DUMBBELLS

MONDAY – CHEST
TUESDAY – BACK
WEDNESDAY – BICEP
THURSDAY – TRICEPS & ABS
FRIDAY – SHOULDER (DELTOID)
SATURDAY – LEGS
SUNDAY – REST
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MONDAY

CHEST WORKOUT
(3 SETS OF 12 TO 20 REPS)
—————————————————————
1) PUSH – UPS

2) INCLINE PUSH – UPS

3) DECLINE PUSH – UPS

4) DUMBBELL SCOOP

5) DUMBBELL FLY (FLOOR)
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TUESDAY

BACK WORKOUT
LATS / MID-BACK / LOWER BACK
(3 SETS OF 12 TO 20 REPS)
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1) LAT PULL-DOWN (WIDE GRIP)

2) DUMBBELL DEADLIFT

3) BENT OVER ROW (DUMBBELL)

4) DUMBBELL SHRUG
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WEDNESDAY

BICEPS WORKOUT
(3 SETS OF 12 TO 20 REPS)
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1) DUMBBELL BICEP CURL

2) DUMBBELL HAMMER

3) DUMBBELL REVERSE CURL

4) CONCENTRATION CURL

5) SEATED DUMBBELL WRIST CURL (FOREARMS)
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THURSDAY

TRICEP & ABS WORKOUT
(3 SETS OF 12 TO 20 REPS)
—————————————————————
1) TRICEP BENCH DIPS

2) CLOSE GRIP PUSH – UPS

3) DUMBBELL OVERHEAD EXTENSION

4) DUMBBELL SKULL CRUSHERS (FLOOR)

5) DUMBBELL BENT-OVER KICK BACK
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AFTER TRICEP WORKOUT DO ABS WORKOUT
(3 SETS OF 15 TO 20 REPS)
—————————————————————
1) CRUNCHES

2) SIT – UPS

3) BICYCLE CRUNCHES

4) LYING KNEE RAISES

5) LYING LEG RAISES

6) V – UP

7) HANGING LEG RAISES

8) WEIGHED RUSSIAN TWIST

9) OBLIQUE CRUNCHES

10) SIDE PLANK

11) PLANK (ELBOW)
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FRIDAY

SHOULDERS (DELTOID) WORKOUT
(3 SETS OF 12 TO 20 REPS)
—————————————————————
1) SHOULDER OVERHEAD PRESS

2) DUMBBELL FRONT RAISE

3) DUMBBELL LATERAL RAISE

4) DUMBBELL BENT OVER LATERAL RAISE

5) ARNOLD PRESS (SEATED)

6) DUMBBELL SCOTT PRESS
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SATURDAY

LEGS WORKOUT
(3 SETS OF 12 TO 20 REPS)
—————————————————————
1) DUMBBELL SQUAT

2) WALKING LUNGES

3) DUMBBELL LUNGES

4) SPILT SQUAT

5) STEP UP

6) HIP THRUST

7) CALF RAISE

—————————————————————

SUNDAY

REST TIME TO REBUILD MUSCLES & CONTINUE ON MONDAY .
—————————————————————

By Buddy Fitness Ravi Kumar

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