TWO MUSCLES A DAY WORKOUT PLAN
FULL WEEK WORKOUT PLAN AT HOME WITH DUMBBELLS
MUSCLES GAIN | FAT LOSS | WEIGHT GAIN
TRAINING LEVEL FOR BEGINNERS AND INTERMEDIATE
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WORKOUT SCHEDULE FOR A WEEK WITH DUMBBELLS
MONDAY – CHEST + TRICEPS
TUESDAY – BACK + BICEPS + ABS
WEDNESDAY – SHOULDER + LEGS
THURSDAY – CHEST + TRICEPS
FRIDAY – BACK + BICEPS + ABS
SATURDAY – SHOULDER + LEGS
SUNDAY – REST
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IDEALS DUMBBELL WEIGHT FOR BEGINNERS AND INTERMEDIATE AS FOLLOWS :-
BEGINNER :- 3 Kg To 7.5 Kg Per Dumbbell.
INTERMEDIATE :- 5 Kg To 10 Kg Per Dumbbell.
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TIPS BEFORE WE START
TRAIN MINIMUM 3 To 5 EXERCISE OF
EACH MUSCLE GROUP
IN WEEK 6 DAYS WORKOUT ONE DAYS REST (SUNDAY) .
8 – 10 MIN BODY WARM UP BEFORE WORKOUT.
12 TO 20 REPS IN EACH SET.
INCREASE THE WEIGHT FROM SET 1 TO 3.
TAKE 1 TO 2 MIN REST IN EACH SET.
TAKE SIP OF WATER IN SOME INTERVALS.
8 TO 10 MINUTES DO STRETCHING AFTER WORKOUT.
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MONDAY & THURSDAY
CHEST & TRICEPS WORKOUT ____________________________________
CHEST WORKOUT
(3 SETS OF 12 TO 20 REPS)
1) PUSH – UPS
2) INCLINE PUSH – UPS
3) DECLINE PUSH – UPS
4) DUMBBELL SCOOP
5) DUMBBELL FLY (FLOOR)
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TRICEP WORKOUT
(3 SETS OF 12 TO 20 REPS)
1) TRICEP BENCH DIPS
2) CLOSE GRIP PUSH – UPS
3) DUMBBELL OVERHEAD EXTENSION
4) DUMBBELL SKULL CRUSHERS (FLOOR)
5) DUMBBELL BENT-OVER KICK BACK
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TUESDAY & FRIDAY
BACK WORKOUT + BICEPS + ABS
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BACK WORKOUT
(3 SETS OF 12 TO 20 REPS)
1) LAT PULL-DOWN (WIDE GRIP)
2) DUMBBELL DEADLIFT
3) BENT OVER ROW (DUMBBELL)
4) DUMBBELL SHRUG
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BICEPS WORKOUT
(3 SETS OF 12 TO 20 REPS)
1) DUMBBELL BICEP CURL
2) DUMBBELL HAMMER
3) DUMBBELL REVERSE CURL
4) CONCENTRATION CURL
5) SEATED DUMBBELL WRIST CURL (FOREARMS)
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ABS WORKOUT
( 2 SETS OF 15 TO 20 REPS)
1) CRUNCHES
2) SIT – UPS
3) BICYCLE CRUNCHES
4) LYING KNEE RAISES
5) PLANK (ELBOW)
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WEDNESDAY & SATURDAY
SHOULDERS (DELTOID) & LEGS WORKOUT
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SHOULDERS (DELTOID) WORKOUT
(3 SETS OF 12 TO 20 REPS)
1) SHOULDER OVERHEAD PRESS
2) DUMBBELL FRONT RAISE
3) DUMBBELL LATERAL RAISE
4) DUMBBELL BENT OVER LATERAL RAISE
5) ARNOLD PRESS (SEATED)
6) DUMBBELL SCOTT PRESS
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LEGS WORKOUT
(3 SETS OF 12 TO 20 REPS)
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1) DUMBBELL SQUAT
2) WALKING LUNGES
3) DUMBBELL LUNGES
4) SPILT SQUAT
5) STEP UP
6) HIP THRUST
7) CALF RAISE
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SUNDAY
REST TIME TO REBUILD MUSCLES & CONTINUE ON MONDAY .
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By Buddy Fitness Ravi Kumar
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