My Home Workouts
General
Intermediate
Dumbbell
Plan Details
The My Home Workouts routine by J-Rob15 is a 4 day workout plan. It is an intermediate level plan to achieve general fitness goals.
Jefit Built-in Bulking Routine For Beginners. This routine was designed for bodybuilding beginners who want to gain muscle. This 4 day split routine consists of chest,shoulders,back,arms and legs training. The goal of this routine is to gain maximum amount of muscle while keeping fat gain at minimum.
Routine detail
Mon
ARMS
Est. 42 min
9 exercises
Dumbbell Alternating Hammer Curl
2 Sets x 15 Reps
Dumbbell Alternating Bicep Curl
2 Sets x 15 Reps
Dumbbell Concentration Curl
2 Sets x 15 Reps
Dumbbell Wrist Curl (Palms Up)
2 Sets x 15 Reps
Dumbbell Seated Wrist Curl
2 Sets x 15 Reps
Dip
2 Sets x 15 Reps
Dumbbell One-Arm Tricep Kickback
2 Sets x 15 Reps
Dumbbell Seated Tricep Press
2 Sets x 15 Reps
Tricep Push-Up
2 Sets x 15 Reps
Tue
Shoulders and Chest
Est. 33 min
7 exercises
Push-Up
2 Sets x 15 Reps
Push-Up (Close Hand)
2 Sets x 15 Reps
Barbell Bench Press
3 Sets x 15 Reps
Dumbbell Fly
2 Sets x 15 Reps
Dumbbell Seated Shoulder Press
2 Sets x 15 Reps
Dumbbell Shoulder Shrug
2 Sets x 15 Reps
Dumbbell Upright Row
2 Sets x 15 Reps
Wed
BACK
Est. 22 min
5 exercises
Chin-Up with Knee Raise
2 Sets x 15 Reps
Dumbbell One-Arm Row
2 Sets x 15 Reps
Pull-Up
2 Sets x 15 Reps
Dumbbell Bent-Over Row
2 Sets x 15 Reps
Superman
1 Set
Thu
LEGS
Est. 21 min
4 exercises
Dumbbell Decline Bench Lunge
2 Sets x 15 Reps
Dumbbell Lunge
2 Sets x 15 Reps
Dumbbell Step-Up
2 Sets x 15 Reps
Flutter Kick
2 Sets x 15 Reps
