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Home Workout Routine
General
Intermediate
Dumbbell
Plan Details
The Home Workout Routine routine by mysterious.paris is a 6 day workout plan. It is an intermediate level plan to achieve general fitness goals.
I follow this routine at home with minimal equipment. This routine combine strength training (with dumbbells) and cardio. I do strength training Monday, Wednesday, Friday. Tuesday, Thursday, and Sunday, I do cardio. Saturday, I alternate between abs (with a bit of extra core work) and yoga. All the custom exercises include descriptions, in case you're not familiar with the exercise.
Routine detail
Mon
Push / Pull
Est. 52 min
8 exercises
Bench Push-Up
3 Sets x 15 Reps
Push-Up (Wide Hand)
3 Sets x 12 Reps
Dumbbell Bench Press
3 Sets x 12 Reps
Dumbbell Bent-Over Row
3 Sets x 12 Reps
Dumbbell Supinated One-Arm Wrist Curl
3 Sets x 12 Reps
Dumbbell Seated Bicep Curl
3 Sets x 12 Reps
Dumbbell One-Arm Tricep Extension
3 Sets x 12 Reps
Dumbbell Seated Wrist Curl (Palms Down)
3 Sets x 12 Reps
Wed
Shoulders / Arms
Est. 60 min
10 exercises
Dumbbell Shoulder Press
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
Fri
Legs
Est. 49 min
7 exercises
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
Dumbbell Calf Raise
3 Sets x 12 Reps
Laying Side Adduction
3 Sets x 25 Reps
Prisoner Squat
3 Sets x 25 Reps
Sat
Abs
Est. 59 min
11 exercises
Plank
3 Sets
Air Bike
3 Sets x 12 Reps
Weight Plate Russian Twist
3 Sets x 12 Reps
Legs In-N-Out
3 Sets x 20 Reps
Scissor Kick
3 Sets x 12 Reps
Superman
3 Sets
Alternating Heel Touch
3 Sets x 20 Reps
Dead Bug
3 Sets x 12 Reps
Bird dog
3 Sets x 12 Reps
Stability Ball Neck Flexion
3 Sets
Stability Ball Neck Extension
3 Sets
Sat
Yoga
Est. 37 min
2 exercises
Dynamic Back Stretch
3 Sets x 12 Reps
Yoga
1 Set
Sun
Aerobics
Est. 37 min
2 exercises
Dynamic Back Stretch
3 Sets x 12 Reps
Aerobics
1 Set
