est workout plan for fat loss and muscle gain. Plan is specifically designed for symmetrical development of all muscle groups.
This is a Weekly workout plan for muscle gain and fat loss at home.
Full week home workout plan for Muscle gain and Fat Loss. Proportionate Physique.
#homeworkout #workoutschedule #workoutplan #dumbbellworkout
Workout Schedule
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Monday - Chest & Triceps + Cardio
Tuesday - Back & Biceps + Cardio
Wednesday - Cardio
Thursday - Shoulder & ABS + Cardio
Friday - Legs & Forearms
Saturday - Cardio
Sunday - Rest
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DAY 1 MONDAY - CHEST & TRICEPS WORKOUT ( DELTOID )
1) Dumbbell Floor Press
2) Dumbbell Sevnd Press
3) Incline Pushups
4) Standing Dumbbell Scoop
5) Dumbbell Fly (or Floor)
6) Seated Dumbbell Tricep Extension
7) Floor Dumbbell Skull Crusher
8) Dumbbell Standing Kickbacks
CARDIO - Stepups 20 Minutes And Jump Squat 5 Minutes
DAY 2, TUESDAY - BACK & BICEPS WORKOUT
1) Dumbbell Bent Over Row (Against Wall)
2) Dumbbell Pullover
3) Reverse Grip Dumbbell Bent Over Row
4) Dumbbell Romanian Deadlift
5) Medium Grip Chin ups
6) Dumbbell Biceps Curl ( Both Arms)
7) Dumbbell Concentration Curl
8) Cross Body Hammer Curl
Cardio - Stairs 20 Minutes And Burpees 5 Minutes
DAY 3, WEDNESDAY - CARDIO ONLY
Cardio - Stairs 20 Minutes And Butt Kicks 5 Minutes
DAY 4, THURSDAY - SHOULDER'S & ABS ( DELTOIDS)
1) Seated Dumbbell Shoulder Press
2) Dumbbell Lateral Raise
3) Dumbbell Front Raise (Alternating)
4) Dumbbell Rear Lateral Raise
5) Dumbbell Shrugs
6) Crunches
7) Lying Leg Raises
8) Alternating Heel Touches
Cardio - Chair Step Ups 20 Minutes And High Knee Skips 5 Minutes
DAY 5, FRIDAY - LEGS & FOREARMS
1) Dumbbell Front Squat
2) Dumbbell Split Squat
3) Dumbbell Lying Hamstring Curl
4) Dumbbell Stiff Leg Deadlift
5) Chair Supported Calf Raises
6) Dumbbell Reverse Wrist Curl
7) Dumbbell Wrist Curl
