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workout at home 3
General
Beginner
Dumbbell
Plan Details
The workout at home 3 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. 61 min
6 exercises
Dumbbell One-Arm Press (Stability Ball)
4 Sets x 12 Reps
Dumbbell One-Arm Fly (Stability Ball)
4 Sets x 12 Reps
Dumbbell Incline One-Arm Press (Stability Ball)
4 Sets x 12 Reps
Dumbbell Incline One-Arm Fly on Stability Ball
4 Sets x 12 Reps
Dumbbell Pullover on Stability Ball
4 Sets x 12 Reps
Alternating Heel Touch
4 Sets x 12 Reps
Tue
shoulders
Est. 59 min
6 exercises
Dumbbell One-Arm Lateral Raise
4 Sets x 12 Reps
Dumbbell One-Arm Front Raise
4 Sets x 12 Reps
Dumbbell One-Arm Shoulder Press
4 Sets x 12 Reps
Dumbbell Rear Deltoid Row
4 Sets x 12 Reps
Dumbbell Shoulder Shrug
4 Sets x 12 Reps
Stability Ball Ab Curl
4 Sets x 12 Reps
Wed
arms
Est. 70 min
7 exercises
Dumbbell Alternating Hammer 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 Concentration Curl
4 Sets x 12 Reps
Dumbbell Alternating Tricep Extension
4 Sets x 12 Reps
Dumbbell Side Bend
4 Sets x 12 Reps
Thu
back
Est. 54 min
6 exercises
Stability Ball Back Extension
4 Sets x 12 Reps
Dumbbell One-Arm Row
4 Sets x 12 Reps
Dumbbell Rear Row (Stability Ball)
4 Sets x 12 Reps
Dumbbell Bent-Over Row (Palms in)
4 Sets x 12 Reps
Upward Facing Dog
4 Sets x 12 Reps
Barbell Ab Rollout (Kneeling)
4 Sets x 12 Reps
Fri
legs
Est. 64 min
7 exercises
Dumbbell Lunge
4 Sets x 12 Reps
Dumbbell Calf Raise
4 Sets x 12 Reps
Bridge
4 Sets
Dumbbell Squat
4 Sets x 12 Reps
Dumbbell Calf Raise
4 Sets x 12 Reps
Glute Kickback (Kneeling)
4 Sets x 12 Reps
Weighted Trunk Rotation
4 Sets x 12 Reps
