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ciannavinmealey

The Ultimate Home Workout (Dumbbells + Barbell + Resistance Cable)

Information

Frequency : 7 days / week
Day Type : Day of the Week
Type : General Fitness
Difficulty : Beginner

Tags :

Description

The Ultimate Home Workout Routine which is specially Designed For Beginners, Intermediate, Advanced people.

This whole Workout covers each and every parts of the body.
Choose a proper diet and follow this workout routine to build your fitness goals (Cutting, Bulking, General)

Monday

Chest

Muscle

Exercise Name

Timer

Reps

Sets

Push-Up

60 sec

8

3

Dumbbell Bench Press

60 sec

8

3

Barbell Bench Press

60 sec

8

3

Cable Lower Chest Raise

60 sec

8

3

Cable Inner Chest Press

60 sec

8

3

Cable Mid Chest Crossover

60 sec

8

3

Dumbbell Pullover

60 sec

8

3

Tuesday

Biceps

Muscle

Exercise Name

Timer

Reps

Sets

Dumbbell Bicep Curl

60 sec

8

3

Barbell Curl

60 sec

8

3

Dumbbell Hammer Curl

60 sec

8

3

Dumbbell Concentration Curl

60 sec

8

3

Wednesday

Triceps

Muscle

Exercise Name

Timer

Reps

Sets

Tricep Push-Up

60 sec

8

3

Bench Dip

60 sec

8

3

Dumbbell Tricep Extension (Supine)

60 sec

8

3

Dumbbell Seated One-Arm Tricep Extension

60 sec

8

3

Cable Tricep Pushdown (Rope)

60 sec

8

3

Cable One-Arm Tricep Pushdown (Reverse Grip)

60 sec

8

3

Thursday

Back

Muscle

Exercise Name

Timer

Reps

Sets

Pull-Up

60 sec

8

3

Barbell Deadlift

60 sec

8

3

Barbell Bent-Over Row

60 sec

8

3

Dumbbell One-Arm Row

60 sec

8

3

Cable Lat Pulldown

60 sec

8

3

Dumbbell Shoulder Shrug

60 sec

8

3

Superman

60 sec

-

3

Friday

Shoulder

Muscle

Exercise Name

Timer

Reps

Sets

Dumbbell Seated Shoulder Press

60 sec

8

3

Barbell Shoulder Press

60 sec

8

3

Dumbbell Upright Row

60 sec

8

3

Barbell Upright Row

60 sec

8

3

Dumbbell Lateral Raise

60 sec

8

3

Dumbbell Bent-Over Raise

60 sec

8

3

Dumbbell Seated Bent-Over Reverse Fly

60 sec

8

3

Dumbbell Front Raise

60 sec

8

3

Cable Rope Face Pull

60 sec

8

3

Saturday

Legs

Muscle

Exercise Name

Timer

Reps

Sets

Barbell Squat

60 sec

8

3

Dumbbell Lunge

60 sec

8

3

Barbell Lunge

60 sec

8

3

Dumbbell Step-Up

60 sec

8

3

Barbell Standing Calf Raise

60 sec

8

3

Barbell Seated Calf Raise

60 sec

8

3

Barbell Kneeling Squat

60 sec

8

3

Barbell Glute Bridge

60 sec

8

3

Barbell Hip Thrust

60 sec

8

3

ANY

Forearm

Muscle

Exercise Name

Timer

Reps

Sets

Barbell Wrist Curl (Posterior)

60 sec

8

3

Barbell Reverse Curl

60 sec

8

3

Barbell Wrist Curl (Palms Up)

60 sec

8

3

Dumbbell Wrist Curl (Palms Down)

60 sec

8

3