Home plan with 2 dumbbels

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3 DAYS - Cutting - Intermediate

Equipment required: Dumbell, Barbell, Kettlebell, Bench, and Machine

This plan supports Interval mode and Audio Cue & Pro Tips

This workout is suitable for people who don't have much time to go to gym. Just 4 days a week and using 2 dumbbels, you can train all of your muscle.

Chest, Shoulders, Triceps 12 exercises, 1 hr 36 mins

Bench Push-Up	4x20 reps	rest: 60s
Push-Up (Close Hand)	4x5 reps	rest: 60s
Dumbbell Seated Shoulder Press	4x15 reps	rest: 60s
Dumbbell Seated Arnold Press	3x5 reps	rest: 60s
Dumbbell One-Arm Front Raise	4x15 reps	rest: 60s
Dumbbell Bent-Over Raise	4x12 reps	rest: 60s
Dumbbell Upright Row	3x5 reps	rest: 60s
Dumbbell Tricep Extension	4x12 reps	rest: 60s
Dumbbell One-Arm Tricep Extension	3x5 reps	rest: 60s
Dumbbell Shoulder Shrug	4x5 reps	rest: 60s
Dumbbell Tricep Kickback	3x5 reps	rest: 60s
Single-Leg Bench Dip	4x15 reps	rest: 60s

Back, Biceps, Forearm 8 exercises, 1 hr 28 mins

Dumbbell Bent-Over Row	4x12 reps	rest: 60s
Dumbbell One-Arm Row	4x15 reps	rest: 90s
Dumbbell Deadlift	4x12 reps	rest: 90s
Dumbbell Alternating Bicep Curl	4x25 reps	rest: 60s
Dumbbell Alternating Hammer Curl	4x22 reps	rest: 60s
Dumbbell Concentration Curl	4x12 reps	rest: 60s
Dumbbell Bicep Curl (Reverse Grip)	4x12 reps	rest: 60s
Dumbbell Seated Wrist Curl	3x5 reps	rest: 60s

Legs, Core 7 exercises, 1 hr 2 mins

HIIT 20 minutes 20 exercises, 52 mins