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workout at home
General
Beginner
Dumbbell
Plan Details
The workout at home routine by devilshadow is a 5 day workout plan. It is a beginner level plan to achieve general fitness goals.
Routine detail
Mon
chest
Est. 56 min
6 exercises
Push-Up
4 Sets x 12 Reps
Dumbbell Fly (Stability Ball)
4 Sets x 12 Reps
Dumbbell Incline Press on Stability Ball
4 Sets x 12 Reps
Dumbbell Incline Fly (Stability Ball)
4 Sets x 12 Reps
Dumbbell Decline Press (Stability Ball)
4 Sets x 12 Reps
Ab Draw Leg Slide
4 Sets x 12 Reps
Tue
shoulders
Est. 56 min
6 exercises
Dumbbell One-Arm Front Raise
4 Sets x 12 Reps
Dumbbell One-Arm Shoulder Press
4 Sets x 12 Reps
Dumbbell Alternating Deltoid Raise
4 Sets x 12 Reps
Dumbbell Upright Row
4 Sets x 12 Reps
Dumbbell Shoulder Shrug
4 Sets x 12 Reps
Air Bike
4 Sets x 12 Reps
Wed
arms
Est. 70 min
7 exercises
Dumbbell Alternating Bicep Curl
4 Sets x 12 Reps
Dumbbell Tricep Extension
4 Sets x 12 Reps
Dumbbell Hammer Curl (Cross Body)
4 Sets x 12 Reps
Dumbbell One-Arm Tricep Extension
4 Sets x 12 Reps
Dumbbell One-Arm Bicep Curl
4 Sets x 12 Reps
Dumbbell Tricep Extension (Floor, Supine)
4 Sets x 12 Reps
Barbell Ab Rollout (Kneeling)
4 Sets x 12 Reps
Thu
back
Est. 56 min
6 exercises
Stability Ball Back Extension
4 Sets x 12 Reps
Dumbbell Rotational Row
4 Sets x 12 Reps
Dumbbell Stiff-Leg Deadlift
4 Sets x 12 Reps
Dumbbell One-Arm Row
4 Sets x 12 Reps
Dumbbell One-Arm Pullover (Stability Ball)
4 Sets x 12 Reps
Stability Ball Crunch
4 Sets x 12 Reps
Fri
legs
Est. 74 min
8 exercises
Dumbbell Lunge
4 Sets x 12 Reps
Dumbbell Calf Raise
4 Sets x 12 Reps
Dumbbell Squat
4 Sets x 12 Reps
Dumbbell Calf Raise
4 Sets x 12 Reps
Glute Kickback (Kneeling)
4 Sets x 12 Reps
Dumbbell Calf Raise
4 Sets x 12 Reps
Bridge
4 Sets
Dumbbell Side Bend
4 Sets x 12 Reps
