THE BEST FULL WEEK WORKOUT PLAN WITH DUMBBELLS (AT HOME)

THE BEST FULL WEEK WORKOUT PLAN WITH DUMBBELLS (AT HOME) IS THE BEST WORKOUT PLAN ONE WILL EVER EXPERIENCE IN ONE WEEK! This home workout plan is design with dumbbells to help you build muscle and burn fat. This schedule has worked for
me for many years and I have NO doubt that it will work for you! Get a set of dumbbells and
let’s workout!

Monday Day 1 Chest & shoulders
00:00 Intro
1:50 Flat bench fly
2:27 Decline press
3:15 Incline press
3:53 Incline fly
4:31 Front raise
5:08 Shoulder press
5:32 Lateral raise
6:01 Rear fly
Tuesday Day 2 Back & obliques
Intro 6:51
7:05 Bend over row
7:35 One arm row
8:12 Pull overs
8:51 Lower back superman
9:20 Russian twist
9:50 Side leg lift
Wednesday Day 3 legs
11:16 Intro
11:32 Squats
12:09 Lunges
12:45 Russian lunges
13:30 Stiff legged dead lift
14:06 Hip bridges
14:30 Standing calve raise
Thursday Day 4 Arms (triceps & biceps)
15:08 Intro
15:34 Dips (Fitbeast)
16:00 Close grip push-ups (Fitbeast)
16:32 Kickbacks
17:03 Skull crushers one arm
17:38 Wide grip bicep curls
18:06 Hammer curls
18:36 Preacher curls
Friday Day 5 Abs & Core
Intro 19:20
19:44 Over head torso rotation
20:15 Stand side bent
20:44 Crunches
21:28 Gator Plank + M. climber
22:02 Leg raise-open & close

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