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Home Strength Training
General
Intermediate
Dumbbell
Plan Details
The Home Strength Training routine by shellbellz is a 7 day workout plan. It is an intermediate level plan to achieve general fitness goals.
This is a beginning routine to incorporate fitness into each day and begin the process of positive habit forming in regards to fitness. The cardio day can be decided that day in which activity to do, depending on the weather. The upper body hits major muscle groups and the lower body is grouped into one powerful day if legs and butt each week. Yoga once a week as a practice is a good place to start as well.
Routine detail
Day 1
Upper A (Chest & Bi’s)
Est. 33 min
5 exercises
Push-Up
3 Sets x 8 Reps
Dumbbell One-Arm Fly (Stability Ball)
3 Sets x 8 Reps
Dumbbell Fly (Stability Ball)
3 Sets x 8 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 8 Reps
Medicine Ball Bicep Curl on Stability Ball
3 Sets x 8 Reps
Day 2
Upper B (Back & Tri’s)
Est. 31 min
5 exercises
Dumbbell One-Arm Pullover (Stability Ball)
3 Sets x 8 Reps
Pelvic Tilt to Glute Bridge
3 Sets x 8 Reps
Dumbbell Rotational Row
3 Sets x 8 Reps
Dumbbell Tricep Extension
3 Sets x 8 Reps
Tricep Push-Up
3 Sets x 8 Reps
Day 3
Cardio A
Est. 240 min
6 exercises
Jump Rope
10 Sets
Running
1 Set
Mountain Biking
3 Sets
Inline Skating
3 Sets
Indoor Cycling
3 Sets
Aerobics
3 Sets
Day 4
Lower (Legs & Butt)
Est. 38 min
5 exercises
Dumbbell Squat
3 Sets x 10 Reps
Dumbbell Calf Raise
3 Sets x 10 Reps
Glute Kickback (Kneeling)
3 Sets x 20 Reps
Dumbbell Lunge
3 Sets x 10 Reps
Dumbbell Lateral Lunge with Bicep Curl
3 Sets x 10 Reps
Day 5
Shoulders
Est. 51 min
8 exercises
Dumbbell One-Arm Front Raise
3 Sets x 8 Reps
Dumbbell Upright Row
3 Sets x 8 Reps
Dumbbell One-Arm Shoulder Press
3 Sets x 8 Reps
Arm Circles
3 Sets x 8 Reps
Band Shoulder Press
3 Sets x 8 Reps
Shoulder Stretch
3 Sets x 8 Reps
Dumbbell Alternating Lateral Raise (Stability Ball)
3 Sets x 8 Reps
Dumbbell One-Arm Shoulder Press (Stability Ball)
3 Sets x 8 Reps
Day 6
Yoga
Est. 62 min
1 exercise
Yoga
3 Sets
Day 7
Rest
Est. 0 min
0 exercises
This day is empty
