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Home Workouts
General
Beginner
Dumbbell
Plan Details
The Home Workouts routine is a 4 day workout plan. It is a beginner level plan to achieve general fitness goals.
Home workouts based on high volume / low weight / short rest to maximize hypertrophy while practising good form.
Routine detail
Any
Legs
Est. 60 min
8 exercises
Band Squat
3 Sets x 12 Reps
Dumbbell Lunge
3 Sets x 12 Reps
Dumbbell Step-Up
3 Sets x 12 Reps
Single-Leg Glute Bridge
3 Sets x 12 Reps
Rainbows
3 Sets x 12 Reps
Hip Extension (Standing)
3 Sets x 25 Reps
Laying Side Adduction
3 Sets x 25 Reps
Prisoner Squat
3 Sets x 25 Reps
Any
Push / Pull
Est. 62 min
9 exercises
Bench Push-Up
3 Sets x 15 Reps
Chin-Up with Knee Raise
3 Sets x 5 Reps
Push-Up (Wide Hand)
3 Sets x 12 Reps
Machine Inverted Row (Feet Elevated)
3 Sets x 12 Reps
Dumbbell Floor Press
3 Sets x 10 Reps
Dumbbell One-Arm Row
3 Sets x 10 Reps
Band Good Morning
3 Sets x 12 Reps
Dumbbell One-Arm Tricep Extension
3 Sets x 12 Reps
Dumbbell Seated Bicep Curl
3 Sets x 12 Reps
Any
Abs
Est. 38 min
6 exercises
Ab Walk Out
3 Sets x 10 Reps
Bicycle Crunch
3 Sets x 20 Reps
Dumbbell Side-to-side
3 Sets x 20 Reps
Legs In-N-Out
3 Sets x 20 Reps
Alternating Heel Touch
3 Sets x 20 Reps
Scissor Kick
3 Sets x 12 Reps
Any
Shoulders / Arms
Est. 65 min
11 exercises
Dumbbell Shoulder Press
3 Sets x 12 Reps
Dumbbell Shoulder Shrug
3 Sets x 12 Reps
Dumbbell Lateral Raise
3 Sets x 12 Reps
Dumbbell One-Arm Front Raise
3 Sets x 12 Reps
Dumbbell Bent-Over Raise
3 Sets x 12 Reps
Dumbbell Upright Row
3 Sets x 10 Reps
Dumbbell Seated Bicep Curl
3 Sets x 8 Reps
Tricep Push-Up
3 Sets x 8 Reps
Dumbbell Hammer Curl
3 Sets x 12 Reps
Dumbbell Seated One-Arm Tricep Extension
3 Sets x 12 Reps
Dumbbell Zottman Curl
3 Sets x 12 Reps
