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Free personalized workout plan
Day 1: Monday - Upper Body | Day 2: Tuesday - Lower Body | Day 3: Rest | Day 4: Thursday - Upper Body | Day 5: Friday - Lower Body | Day 6: Rest | Day 7: Rest |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Bent Over Two-Dumbbell Row![]() | 4 sets | 8 - 10 reps | 60s | |
2. Dumbbell Bench Press | 4 sets | 8 - 10 reps | 60s | |
3. Dumbbell Lateral Raise![]() | 3 sets | 8 - 12 reps | 60s | |
4. Bent-Arm Dumbbell Pullover | 3 sets | 8 - 12 reps | 60s | |
5. Standing Dumbbell Biceps Curl | 2 sets | 8 - 12 reps | 60s | |
6. Seated Dumbbell Overhead Triceps Extension![]() | 2 sets | 8 - 12 reps | 60s | |
7. Dumbbell Shrug | 2 sets | 12 - 15 reps | 60s |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Goblet Squat | 4 sets | 8 - 10 reps | 60s | |
2. Stiff-Legged Dumbbell Deadlift | 4 sets | 8 - 10 reps | 60s | |
3. Plie Dumbbell Squat | 3 sets | 8 - 12 reps | 60s | |
4. Dumbbell Hamstring Curl | 3 sets | 8 - 12 reps | 60s | |
5. Standing One Leg Calf Raise With Dumbbell | 3 sets | 8 - 12 reps | 60s | Each leg |
6. Plank | 3 sets | 20s | 60s |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. One-Arm Bent-Over Dumbbell Row | 4 sets | 8 - 10 reps | 60s | |
2. Standing Dumbbell Press | 4 sets | 8 - 10 reps | 60s | |
3. Incline Dumbbell Press![]() | 3 sets | 8 - 12 reps | 60s | |
4. Neutral Grip Chest Supported Dumbbell Row | 3 sets | 8 - 12 reps | 60s | |
5. Standing Hammer Curl | 2 sets | 8 - 12 reps | 60s | |
6. Dumbbell Floor Press | 2 sets | 8 - 12 reps | 60s | |
7. Seated Dumbbell Shrug![]() | 2 sets | 12 - 15 reps | 60s |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Stiff-Legged Dumbbell Deadlift | 4 sets | 8 - 10 reps | 60s | |
2. Dumbbell Alternating Rear Lunge | 4 sets | 8 - 10 reps | 60s | |
3. Dumbbell Hip Thrust | 4 sets | 8 - 10 reps | 60s | |
4. Dumbbell Bulgarian Split Squat | 3 sets | 8 - 12 reps | 60s | |
5. Seated Dumbbell Calf Raise![]() | 3 sets | 8 - 12 reps | 60s | |
6. Plank | 3 sets | 20s | 60s |
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