Full Week Home Workout Plan With Dumbbells | Symmetrical Development | No Gym Required |

Summary

This video script outlines a comprehensive 6-day full-body home workout plan using dumbbells, catering to all fitness levels. It emphasizes a 5-minute warm-up, 12-15 rep range, and 1-2 minute rest periods between sets. Each day targets different muscle groups: Monday for chest, Tuesday for back, Wednesday for arms, Thursday for abs and forearms, Friday for shoulders, and Saturday for legs, with a dedicated rest day on Sunday to promote muscle recovery and growth. The plan also suggests increasing weight with each set and concludes with a 5-minute stretching routine.

Takeaways

• 🏋️‍♂️ This is a 6-day full week home workout plan with dumbbells, designed for all fitness goals.
• ⏱️ Each workout session should begin with a 5-minute warm-up and end with a 5-minute stretching routine.
• 💪 Aim for 12 to 15 repetitions per set, and try to increase the weight with each set.
• 🕒 Rest for 1 to 2 minutes between sets to allow for adequate recovery.
• 📅 Day one focuses on chest workouts with exercises like floor dumbbell press and incline push-ups.
• 💼 Day two targets the back, incorporating exercises such as one-arm dumbbell rows and medium grip pull-ups.
• 💪 Day three is dedicated to arms, with exercises like alternating dumbbell curls and seated dumbbell tricep extensions.
• 🔥 Day four combines abs and forearm workouts, including crunches, leg raises, and dumbbell reverse wrist curls.
• 🤸‍♂️ Day five is for shoulders, with exercises like seated dumbbell shoulder press and dumbbell rear lateral raises.
• 🦵 Day six targets the legs with exercises such as dumbbell goblet squats and chair-supported calf raises.
• 🛌 Day seven is a rest day, which is crucial for muscle recovery and growth.

Q & A

What is the recommended warm-up duration before starting the home workout plan?

The recommended warm-up duration is 5 minutes before starting the workout.

How many days a week should one perform the home workout plan?

One should perform the home workout plan for 6 days a week, taking one day off each week.

What is the suggested rep range for each exercise in the workout plan?

The suggested rep range for each exercise is between 12 to 15 reps.

How long should one rest between sets during the workout?

One should take 1 to 2 minutes of rest between sets during the workout.

What is the primary target muscle group for the floor dumbbell press on Monday's chest workout?

The primary target muscle group for the floor dumbbell press is the middle chest.

What is the main muscle group targeted by the dumbbell pullover in Tuesday's back workout?

The main muscle group targeted by the dumbbell pullover is the upper lats.

Which exercise on Wednesday's arms workout primarily targets the bicep brachialis?

The dumbbell hammer curl primarily targets the bicep brachialis.

What is the recommended duration for plank exercises in Thursday's abs and forearm workout?

The recommended duration for plank exercises is 90 seconds each.

What is the primary target muscle group for the seated dumbbell shoulder press on Friday's shoulders workout?

The primary target muscle group for the seated dumbbell shoulder press is the shoulder lateral head.

What is the main muscle group targeted by the dumbbell goblet squat on Saturday's leg workout?

The main muscle group targeted by the dumbbell goblet squat is the quads.

Why is it important to have a rest day in the workout plan?

Rest days are important as they allow muscle fibers to repair and rebuild, leading to increased muscle size and strength.