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Jakethegr86's 3 Days At Home Dumbbell




Information
Frequency : 5 days / week
Day Type : Day of the Week
Type : General Fitness
Difficulty : Beginner

Tags :


Description

Only need a mat, dumbbells and yoga ball

Monday
Chest/ triceps
 
Muscle
Exercise Name
Timer
Reps
Sets
Track

Chest

Dumbbell Deep Push-Up
120 sec
-
2
Progress Chart

Triceps

Dumbbell Tricep Extension
120 sec
8
2
Progress Chart

Abs

Crunch
120 sec
12-20
2
Progress Chart

Chest

Push-Up (Wide Hand)
120 sec
8
2
Progress Chart

Chest

Push-Up (Close Hand)
120 sec
8
2
Progress Chart

Tuesday
Back/ Biceps
 
Muscle
Exercise Name
Timer
Reps
Sets
Track

Back

Pull-Up
120 sec
8
3
Progress Chart

Biceps

Dumbbell Alternating Bicep Curl
120 sec
8
3
Progress Chart

Abs

Crunch
120 sec
12-20
3
Progress Chart

Back

Dumbbell Bent-Over Row
120 sec
8
3
Progress Chart

Biceps

Dumbbell Alternating Hammer Curl
120 sec
8
3
Progress Chart

Thursday
Core and Glutes
 
Muscle
Exercise Name
Timer
Reps
Sets
Track

Abs

Crunches
120 sec
12-20
3
Progress Chart

Glutes

Barbell Glute Bridge
60 sec
12
3
Progress Chart

Abs

Air Bike
90 sec
12-20
3
Progress Chart

Glutes

Flutter Kick
90 sec
12-20
3
Progress Chart

Upper Legs

Dumbbell Squat
0 sec
8
4
Progress Chart

Lower Legs

Dumbbell Calf Raise
180 sec
8
4
Progress Chart

Glutes

Glute Kickback
60 sec
12-20
3
Progress Chart

Abs

Plank
0 sec
-
1
Progress Chart