This is a 3 day full body workout week plan that you do at your home in your own room.
All you need is a set of dumbells & some MOTIVATION ;)
Do this 3 days of full body workout and 2 days of your favorite cardio for max 30min on your rest days. Saturday and sunday is your rest days so ENJOY IT!
All you need is a set of dumbells & some MOTIVATION ;)
Do this 3 days of full body workout and 2 days of your favorite cardio for max 30min on your rest days. Saturday and sunday is your rest days so ENJOY IT!
- Monday Workout:
•Dumbell Flat Bench press 3x10reps
•Dumbell Deadlifts 5x10reps
•Dumbell Bent over rows 4x10reps
•Dumbell shoulder press 3x10reps
•Dumbell Curls 3x10rep
•Dumbell Tricep Extension 3x10rep
•Bicycle Crossover 100reps
- Tuesday:
Active rest (30min cardio)
- Wednesday workout:
•Walking Dumbell lunge 3x10reps
•Dumbell Single Arm rows 3x10reps
•Dumbell Cheat Fly 3x10reps
•Dumbell Up Right row 3x10reps
•Plank hold 4x 30sec
- Thursday workout:
- Friday workout:
•Dumbell Flat Bench Press 3x10reps
•Dumbell Step Up 4x12reps
•Dumbell Bent Over Rows 4x10reps
•Dumbell Lateral Raises 4x10reps
•Dumbell Front Raises 4xreps
•Standing Calf Raises 6x20reps
•Suppermans 3x10reps
- Saturday: Rest day
- Sunday: Rest day
Go as heavy as you can while still doing the correct form!!