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home workout 1
General
Beginner
Dumbbell
Plan Details
The home workout 1 routine by devilshadow is a 5 day workout plan. It is a beginner level plan to achieve general fitness goals.
Routine detail
Mon
legs
Est. 72 min
8 exercises
Dumbbell Lunge
4 Sets x 12 Reps
Dumbbell Calf Raise
4 Sets x 12 Reps
Bridge
4 Sets
Air Bike
4 Sets x 12 Reps
Dumbbell Squat
4 Sets x 12 Reps
Dumbbell Seated Single-Leg Calf Raise
4 Sets x 12 Reps
Glute Kickback (Kneeling)
4 Sets x 12 Reps
Leg Raise
4 Sets x 12 Reps
Tue
chest
Est. 54 min
6 exercises
Dumbbell Deep Push-Up
4 Sets x 12 Reps
Reverse Crunch
4 Sets x 12 Reps
Dumbbell One-Arm Bench Press
4 Sets x 12 Reps
Alternating Heel Touch
4 Sets x 12 Reps
Dumbbell Pullover on Stability Ball
4 Sets x 12 Reps
Stability Ball Crunch
4 Sets x 12 Reps
Wed
shoulder
Est. 77 min
8 exercises
Dumbbell One-Arm Arnold Press
4 Sets x 12 Reps
Dumbbell Wood Chop
4 Sets x 12 Reps
Dumbbell Shoulder Shrug
4 Sets x 12 Reps
Dumbbell Side Bend
4 Sets x 12 Reps
Dumbbell One-Arm Front Raise
4 Sets x 12 Reps
Stability Ball Hand and Foot Exchange
4 Sets x 12 Reps
Dumbbell Lateral Raise
4 Sets x 12 Reps
Plank
4 Sets
Thu
arms
Est. 114 min
12 exercises
Dumbbell Concentration Curl
4 Sets x 12 Reps
Dumbbell Tricep Extension
4 Sets x 12 Reps
Dumbbell One-Arm Wrist Curl Over Bench (Neutral)
4 Sets x 12 Reps
Leg Pull-In
4 Sets x 12 Reps
Dumbbell One-Arm Bicep Curl
4 Sets x 12 Reps
Dumbbell One-Arm Tricep Kickback
4 Sets x 12 Reps
Dumbbell One-Arm Reverse Bench Wrist Curl
4 Sets x 12 Reps
Cross Body Crunch
4 Sets x 12 Reps
Dumbbell One-Arm Hammer Curl
4 Sets x 12 Reps
Dumbbell Tate Press
4 Sets x 12 Reps
Dumbbell One-Arm Wrist Curl
4 Sets x 12 Reps
Stability Ball Ab Curl
4 Sets x 12 Reps
Fri
back
Est. 111 min
12 exercises
Dumbbell One-Arm Pullover (Stability Ball)
4 Sets x 12 Reps
Stability Ball Back Extension
4 Sets x 12 Reps
Stability Ball Hip Roll
4 Sets x 12 Reps
Dumbbell One-Arm Row
4 Sets x 12 Reps
Stability Ball Back Extension
4 Sets x 12 Reps
Barbell Ab Rollout (Kneeling)
4 Sets x 12 Reps
Kettlebell Renegade Row
4 Sets x 12 Reps
Stability Ball Weighted Hyperextension
4 Sets x 12 Reps
Cable Wood Chop
4 Sets x 12 Reps
Dumbbell Rotational Row
4 Sets x 12 Reps
Stability Ball Hug
4 Sets x 12 Reps
Leg Pull-In
4 Sets x 12 Reps
