At Home Lean Muscle Mass
General
Beginner
Dumbbell
Plan Details
The At Home Lean Muscle Mass routine by Jayleus is a 3 day workout plan. It is a beginner level plan to achieve general fitness goals.
Routine detail
Mon
Back, Bi, Tri
Est. 55 min
12 exercises
Dumbbell Bent-Over Row
4 Sets x 16,14,12,10 Reps
Dumbbell Lateral Raise
4 Sets x 14 Reps
Dumbbell Bent-Over Reverse Fly
4 Sets x 16,14,12,10 Reps
Dumbbell Bench Press
3 Sets x 12 Reps
Dumbbell One-Arm Row
4 Sets x 14,12,10,8 Reps
Dumbbell Seated Shoulder Press
3 Sets x 12 Reps
Superman
3 Sets
Dumbbell Seated Bicep Curl
3 Sets x 16,12,8 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 14,12,10 Reps
Dumbbell Alternating Tricep Kickback
3 Sets x 12 Reps
Leg Pull-In
3 Sets x 14 Reps
Tuck Crunch
3 Sets x 14 Reps
Wed
Chest, Tri, Abs
Est. 42 min
12 exercises
Dumbbell Bench Press
4 Sets x 16,14,12,10 Reps
Dumbbell One-Arm Row
3 Sets x 14 Reps
Dumbbell Incline Bench Press
4 Sets x 16,14,12,10 Reps
Dumbbell Lateral Raise
3 Sets x 14 Reps
Dumbbell Fly
3 Sets x 14,12,10 Reps
Dumbbell Bent-Over Row
2 Sets x 14 Reps
Dumbbell Press (Close Grip)
3 Sets x 16,14,12 Reps
Dumbbell Seated Bicep Curl
2 Sets x 14 Reps
Dumbbell Alternating Tricep Extension
3 Sets x 14,12,10 Reps
Dumbbell Alternating Bicep Curl
2 Sets x 14 Reps
Weight Plate Russian Twist
2 Sets x 16 Reps
Scissor Kick
2 Sets x 16 Reps
Thu
Legs, Shoulders, Abs
Est. 31 min
11 exercises
Dumbbell Step-Up
4 Sets x 18,16,14,12 Reps
Band Squat
3 Sets x 14 Reps
Kettlebell Front Squat
4 Sets x 18,16,14,12 Reps
Kettlebell Single-Leg Deadlift
3 Sets x 16,14,12 Reps
Dumbbell Lateral Raise
4 Sets x 16,14,12,10 Reps
Band Hip Lift
2 Sets x 16 Reps
Dumbbell Upright Row
4 Sets x 14,12,10,8 Reps
Dumbbell Fly
3 Sets x 14 Reps
Dumbbell Seated Calf Raise
3 Sets x 16,14,12 Reps
Dumbbell Incline Fly
3 Sets x 12 Reps
Dumbbell Calf Raise
3 Sets x 16,14,12 Reps
