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workout at home 2
General
Beginner
Dumbbell
Plan Details
The workout at home 2 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. 57 min
6 exercises
Dumbbell Deep Push-Up
4 Sets x 12 Reps
Dumbbell One-Arm Hammer Press (Stability Ball)
4 Sets x 12 Reps
Dumbbell Pullover on Stability Ball
4 Sets x 12 Reps
Dumbbell Incline One-Arm Hammer Press (Stability Ball)
4 Sets x 12 Reps
Elevated Push-Up
4 Sets x 12 Reps
Dumbbell Wood Chop
4 Sets x 12 Reps
Tue
shoulders
Est. 57 min
6 exercises
Dumbbell Seated Front Raise (Hammer)
4 Sets x 12 Reps
Dumbbell Cuban Press
4 Sets x 12 Reps
Dumbbell Alternating Posterior Fly (Stability Ball)
4 Sets x 12 Reps
Dumbbell One-Arm Arnold Press
4 Sets x 12 Reps
Dumbbell Prone Shoulder Raise (Stability Ball)
4 Sets x 12 Reps
Stability Ball Hand and Foot Exchange
4 Sets x 12 Reps
Wed
arms
Est. 68 min
7 exercises
Dumbbell Concentration Curl
4 Sets x 12 Reps
Stability Ball Dumbbell Kickback
4 Sets x 12 Reps
Dumbbell High Curl
4 Sets x 12 Reps
Dumbbell Tate Press
4 Sets x 12 Reps
Dumbbell Preacher Curl (Stability Ball)
4 Sets x 12 Reps
Dumbbell Cross Tricep Extension (Supine)
4 Sets x 12 Reps
Stability Ball Pull-In
4 Sets x 12 Reps
Thu
back
Est. 52 min
6 exercises
Dumbbell Alternating Row (Stability Ball)
4 Sets x 12 Reps
Stability Ball Back Extension with Hands Behind Head
4 Sets x 12 Reps
Dumbbell Bent-Over Row (Palm in)
4 Sets x 12 Reps
Stability Ball Weighted Hyperextension
4 Sets x 12 Reps
Stability Ball Hug
4 Sets x 12 Reps
Leg Raise
4 Sets x 12 Reps
Fri
legs
Est. 65 min
7 exercises
Dumbbell Reverse Lunge
4 Sets x 12 Reps
Dumbbell Calf Raise
4 Sets x 12 Reps
Dumbbell Plie Squat
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
Stability Ball V-Up
4 Sets x 12 Reps
