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.

Outlines

00:00

🏋️‍♂️ 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.

05:00

💪 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.

Keywords

💡Warm-up

Warm-up refers to the initial light exercises or stretches done to prepare the body for more intense physical activity. In the context of the video, a 5-minute warm-up is recommended before starting the workout to prevent injuries and increase blood flow to the muscles. This sets the stage for an effective workout session by gradually increasing the heart rate and loosening the muscles.

💡Rep Range

Rep Range, short for repetition range, is the number of times an exercise is performed in one set. The script specifies a rep range of 12 to 15, which is common for building muscle strength and endurance. This range is crucial for targeting different fitness goals and is a key component of the workout plan, as it dictates the intensity and volume of each exercise.

💡Rest

Rest in the context of a workout refers to the period of inactivity between sets or exercises, allowing the muscles to recover. The script advises taking 1 to 2 minutes of rest between sets, which is essential for muscle recovery and preventing fatigue. Proper rest periods are vital for ensuring that each set is performed with maximum effort and to avoid overexertion.

💡Stretching

Stretching is the act of lengthening muscles and increasing their flexibility through a variety of movements. The video script includes a 5-minute stretching routine after the workout, which is important for improving flexibility, reducing muscle soreness, and aiding in recovery. Stretching helps to cool down the body and can also prevent injuries by maintaining a full range of motion in the joints.

💡Dumbbell Press

Dumbbell Press is a weightlifting exercise that targets the chest muscles. In the script, the floor dumbbell press is the first exercise for the chest workout, aiming to engage the middle chest. This exercise is significant as it helps in developing the pectoral muscles and is part of the Monday chest workout routine, illustrating the focus on chest development in the overall plan.

💡Incline Push-ups

Incline push-ups are a variation of the traditional push-up that is performed with the hands on an elevated surface, targeting the lower chest. The script includes incline push-ups in the chest workout routine, emphasizing the importance of varying angles to work different parts of the chest muscles and promote balanced muscle development.

💡Dumbbell Squeeze Bench Press

Dumbbell Squeeze Bench Press is an exercise that targets the inner chest by emphasizing the squeeze at the top of the movement. This exercise, mentioned in the script, is unique as it not only strengthens the chest but also encourages the muscles to work together, which can lead to improved muscle definition and strength.

💡One Arm Dumbbell Row

One Arm Dumbbell Row is an exercise that targets the lats and is performed by pulling a dumbbell towards the body with one arm at a time. This exercise is part of the back workout on Tuesday and is crucial for developing the muscles of the back, promoting symmetry and strength in the upper back.

💡Dumbbell Romanian Deadlift

Dumbbell Romanian Deadlift is a variation of the deadlift that specifically targets the lower back and hamstrings. The script includes this exercise in the back workout, highlighting the importance of lower back strength in overall fitness and the need for exercises that target this often overlooked area.

💡Dumbbell Hammer Curl

Dumbbell Hammer Curl is a bicep exercise that targets the brachialis, a muscle in the forearm that runs alongside the bicep. This exercise is part of the arms workout on Wednesday and is significant as it helps in developing a well-rounded arm by targeting muscles that contribute to overall arm strength and appearance.

💡Dumbbell Goblet Squat

Dumbbell Goblet Squat is a squat variation where a dumbbell is held vertically in front of the chest, targeting the quadriceps. This exercise is included in the leg workout on Saturday and is important for leg development as it places emphasis on the quads, which are a major muscle group in the lower body.

💡Chair Supported Calf Raises

Chair Supported Calf Raises are an exercise that targets the calf muscles by performing raises while seated on a chair. This exercise is part of the leg workout and is crucial for developing calf muscles, which are essential for balance, stability, and overall leg strength.

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

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