Full Week Home Workout Plan With Dumbbells | Symmetrical Development | No Gym Required |
Summary
TLDRThis 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.
Outlines
🏋️♂️ Full Week Home Workout Plan
This paragraph introduces a comprehensive 6-day home workout plan using dumbbells, designed for all fitness levels. The plan includes a warm-up, specific rep ranges (12-15 reps), and a rest period between sets (1-2 minutes). Each day focuses on different muscle groups: Monday for chest, Tuesday for back, Wednesday for arms, Thursday for abs and forearms, Friday for shoulders, and Saturday for legs. The plan emphasizes the importance of a rest day to allow muscle recovery and growth.
💪 Targeted Exercises for Each Muscle Group
This paragraph provides detailed descriptions of the exercises for each muscle group. For the chest, exercises include floor dumbbell press, decline push-ups, incline push-ups, standing dumbbell scoop, and dumbbell squeeze bench press. For the back, one-arm dumbbell rows, dumbbell pullovers, reverse grip dumbbell bent-over rows, dumbbell Romanian deadlifts, and medium grip pull-ups are suggested. The arms workout consists of alternating dumbbell curls, dumbbell concentration curls, dumbbell hammer curls, seated dumbbell tricep extensions, floor dumbbell skull crushers, and bench dips. The abs and forearms workout includes crunches, find leg raises, alternate heel touches, planks, dumbbell reverse wrist curls, and dumbbell wrist curls. Shoulder exercises are seated dumbbell shoulder press, shoulder lateral raises, alternating dumbbell front raises, dumbbell rear lateral raises, and upright rows. Leg exercises comprise dumbbell goblet squats, dumbbell split squats, dumbbell lying hamstring curls, dumbbell stiff leg deadlifts, and chair supported calf raises. The paragraph concludes with a reminder of the importance of rest days for muscle recovery and growth.
Mindmap
Keywords
💡Warm-up
💡Rep Range
💡Rest
💡Stretching
💡Dumbbell Press
💡Incline Push-ups
💡Dumbbell Squeeze Bench Press
💡One Arm Dumbbell Row
💡Dumbbell Romanian Deadlift
💡Dumbbell Hammer Curl
💡Dumbbell Goblet Squat
💡Chair Supported Calf Raises
Highlights
6-day workout split with one day off every week
Perform 5 minutes of warm-up before each workout
Rep range is 12 to 15
Increase weight with each set
Take 1 to 2 minutes rest between sets
Do 5 minutes of stretching after workout
Day one focuses on chest workout with 5 exercises
Floor dumbbell press targets the middle chest
Decline push-ups target the upper chest
Incline push-ups target the lower chest
Standing dumbbell scoop targets the upper chest
Dumbbell squeeze bench press targets the inner chest
Day two focuses on back workout with 5 exercises
One-arm dumbbell row targets the lats
Dumbbell pullover targets the upper lats
Reverse grip dumbbell row targets the midback and lats
Dumbbell Romanian deadlift targets the lower back
Medium grip pull-ups target the entire back
Day three focuses on arms workout with 5 exercises
Alternating dumbbell curls target the bicep short head
Dumbbell concentration curls target the bicep long head
Dumbbell hammer curl targets the bicep and brachialis
Seated dumbbell tricep extension targets the tricep long head
Floor dumbbell skull crusher targets the tricep medial head
Bench dips target the tricep lateral head
Day four focuses on abs and forearm workout with 6 exercises
Crunches target the upper abs
Find leg raises target the lower abs
Alternate heel touches target the obliques
Plank targets the whole abdomen
Dumbbell reverse wrist curl targets the outer forearm
Dumbbell wrist curl targets the inner forearm
Day five focuses on shoulders workout with 5 exercises
Seated dumbbell shoulder press targets the shoulder lateral head
Shoulder lateral raise targets the shoulder lateral head
Alternating dumbbell front raise targets the shoulder front head
Dumbbell rear lateral raise targets the shoulder rear head
Shrug targets the upper traps
Day six focuses on legs workout with 5 exercises
Dumbbell goblet squat targets the quads
Dumbbell split squat targets the quads and glutes
Dumbbell lying hamstring curl targets the hamstrings
Dumbbell stiff leg deadlift targets the hamstrings
Chair supported calf raise targets the calves
Day seven is a rest day for muscle recovery and growth
Transcripts
this is a full week home workout plan
with dumbbells for all fitness
goals General guidelines before we start
it is a 6-day workout split take one day
off every week perform 5 minutes of
warm-up before workout rep range is 12
to 15 try to increase weight with each
set in between sets take 1 to 2 minutes
rest do 5 minutes of stretching after
workout day one Monday chest workout
first exercise flooor dumbbell press
primary target middle chest perform
three sets of 12 to 15
reps second exercise decline push-ups
primary target upper chest perform three
sets of 12 to 15 reps third exercise
incline push-ups primary target lower
chest perform three sets of 12 to 15
reps fourth exercise standing dumbbell
scoop primary target upper chest perform
three sets of 12 to 15
reps fifth exercise dumbbell squeeze
bench press primary target inner chest
this exercise can also be done on the
floor perform three sets of 12 to 15
reps day two Tuesday back workout first
exercise one arm dumbbell row primary
target Lots you may use any furniture
for this exercise perform three sets of
12 to 15
reps second exercise dumbbell pullover
primary target upper lats perform three
sets of 12 to 15
reps third exercise reverse grip
dumbbell bent over row primary target
midback and lats perform three sets of
12 to 15
reps fourth exercise dumbbell Romanian
deadlift primary target lower back
perform three sets of 12 to 15
reps fifth exercise medium grip pull-ups
primary target and tire back do three
sets of as many reps as
possible day three Wednesday arms
workout first exercise alternating
dumbbell curls primary target bicep
short head perform three sets of 12 to
15
reps second exercise
dumbbell concentration curls primary
target is bicep long head perform three
sets of 12 to 15
reps third exercise dumbbell Hammer curl
primary target is bicep brachialis three
sets of 12 to 15 reps of both
arms fourth exercise seated dumbbell
tricep extension primary Target's tricep
long head perform three sets of 12 to 15
reps
fifth exercise floor dumbbell skull
crusher primary target is tricep medial
head perform three sets of 12 to 15
reps fifth exercise bench dips primary
target is tricep lateral head perform
three sets of 12 to 15
reps day four Thursday abs and forearm
first exercise crunches primary target
is upper abs perform three sets of 15 to
20
reps second exercise find leg raises
primary target is lower abs perform
three sets of 15 to 20
reps third exercise alternate heel
touches primary target is obliques
perform three sets of 15 to 20
reps fourth exercise plank primary
target is whole abdomen perform three
sets of 90 seconds each
fifth exercise dumbbell reverse wrist
curl primary target is outer forearm
perform three sets of 12 to 15
reps sixth exercise dumbbell wrist curl
primary target is inner forearm perform
three sets of 12 to 15
reps day five Friday
shoulders first exercise seated dumbbell
shoulder press primary target shoulder
lateral head perform three C of 12 to 15
reps second exercise shoulder lateral
raise primary target is shoulder lateral
head perform three sets of 12 to 15
reps thirdd exercise alternating
dumbbell front Rays primary target is
shoulder front head perform three sets
of 12 to 15
reps fourth exercise dumbbell rear
lateral raise primary target is shoulder
rear head perform three sets of 12 to 15
reps fifth exercise drugs primary target
is upper traps perform three sets of 12
to 15
reps day six Saturday legs first
exercise dumbbell goblet squat primary
target is quads perform three sets of 12
to 15
reps second exercise dumbbell split
squat primary target is quads and glutes
perform three sets of 12 to 15 reps on
both sides third exercise dumbbell lying
hamstring curl primary target is
hamstrings perform three sets of 12 to
15
reps fourth exercise dumbbell stiff leg
deadlift primary target is hamstrings
perform three sets of 12 to 15
reps fifth exercise chair supported calf
Rays primary target is calves perform
three sets of 15 to 20 reps day seven
rest day exercising breaks down muscle
fibers however resting lets the fiber
blast come in and rebuild new muscle
tissue which leads to increase in muscle
size and strength so rest relax and
recharge like And subscribe for more
workout plans diet plans and other
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