Workout Plan December 24 - prestoine/Docs GitHub Wiki
Home Workout Plan with Dumbbells and Bars
This workout plan is designed for those who have access to dumbbells and bars at home. The plan targets all major upper body muscle groups and includes a full-body workout for overall strength and fitness.
Monday - Chest and Triceps
- Dumbbell Bench Press: 3 sets of 8-12 reps
- Dumbbell Incline Press: 3 sets of 8-12 reps
- Dumbbell Flyes: 3 sets of 10-15 reps
- Dumbbell Tricep Kickbacks: 3 sets of 10-15 reps
- Dumbbell Overhead Tricep Extensions: 3 sets of 10-15 reps
Tuesday - Back and Biceps
- Dumbbell Bent-Over Rows: 3 sets of 8-12 reps
- Dumbbell Single Arm Rows: 3 sets of 8-12 reps per arm
- Dumbbell Shrugs: 3 sets of 12-15 reps
- Dumbbell Bicep Curls: 3 sets of 10-15 reps
- Dumbbell Hammer Curls: 3 sets of 10-15 reps
Wednesday - Rest or Cardio
Thursday - Shoulders and Abs
- Dumbbell Shoulder Press: 3 sets of 8-12 reps
- Dumbbell Lateral Raises: 3 sets of 10-15 reps
- Dumbbell Front Raises: 3 sets of 10-15 reps
- Dumbbell Upright Rows: 3 sets of 8-12 reps
- Crunches: 3 sets of 15-20 reps
- Plank Holds: 3 sets of 30-60 seconds
Friday - Full Body
- Squats (with dumbbells or bar): 3 sets of 8-12 reps
- Lunges (with dumbbells): 3 sets of 8-12 reps per leg
- Dumbbell Deadlifts: 3 sets of 8-12 reps
- Push-ups: 3 sets of 10-20 reps
- Dumbbell Rows: 3 sets of 8-12 reps
Saturday and Sunday - Rest
Tips
- Choose weights that challenge you but allow you to maintain proper form throughout all sets.
- Increase the weight gradually as you get stronger.
- Always warm up before your workouts and stretch afterwards.
- Stay hydrated and maintain a balanced diet to support your training.
- Listen to your body and take extra rest days if needed to prevent overtraining.
Remember, consistency is key. Stick to your workout plan and combine it with your cardio sessions for best results.