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FULL WEEK Workout PLAN For MUSCLE GAIN At HOME With DUMBBELLS

ChancyFit
52.8K subscribers
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229K views 4 years ago #workoutplan #workout #chancyfit
FULL WEEK Workout PLAN For MUSCLE GAIN At HOME With DUMBBELLS is simple BUT VERY effective to help you gain muscle! Here are some notes to consider before starting this Full Week Workout Plan for Muscle Gain at HOME with Dumbbells:
  • For advanced level, do 20 reps of each exercise for the total of 4 sets.
  • For beginners level, you can to either 1,2 or 3 set and switch your reps between 10-20 reps and increase them over time up to 20 reps in 4 sets (Advanced).
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Intro

0:00

Decline push-ups(Chest)

2:13

Incline push-ups close grip(Inner chest)

2:34

Push-ups regular(chest)

2:50

Chest press single arm dumbbell(Chest)

3:34

Chest fly(Chest)

3:48

Close grip chest press(Chest)

4:11

Chest scoop dumbbell(Chest)

4:30

Snow angel(back)

4:56

Deadlift dumbbells(back)

5:28

One arm row dumbbell(back)

6:03

Double row dumbbells(back)

6:43

Plank row dumbbells(back)

7:13

Shrugs dumbbells(traps-part of your back)

7:38

Hammer curl dumbbells(Biceps)

7:57

Regular curls(Biceps)

8:17

Reverse curls(Biceps)

8:41

Concentration curls(Biceps)

8:59

Reverse crunches(Lower abs)

9:21

Flutter kicks(Lower abs)

9:41

Dips(Triceps)

10:43

Close grip pushups(Triceps)

11:28

Overhead extension(Triceps)

11:48

Kickbacks(Triceps)

12:11

Skull crushers(Triceps)

12:24

Cross body extensions(Triceps)

12:49

Shoulder press seated(Shoulders)

13:05

Lateral raise(Shoulders)

13:20

Rear fly-bend over(shoulders-back of shoulders)

13:45

Clean & press(All shoulders-Everything shoulders)

13:58

Oblique crunch(Obliques-Love handle)

14:12

Leg lift sides(Obliques-Love handles)

14:24

Side planks(Love handles- Obliques)

14:35

Squats(Legs, butt and thighs)

14:45

Lunges stationary (legs, butts and thighs)

15:09

Lunges reverse alt. (Legs, butts and thighs and core)

15:19

Split lunges(Legs butts, thighs and core)

15:35

Hip bridges(Hips, butt and hamstrings)

15:45

Sumo squats(Inner thighs, glutes, hamstrings)

15:56

Calve raise(calves, calves muscles)

16:08
FULL WEEK Workout PLAN For MUSCLE GAIN At HOME With DUMBBELLS
4.9KLikes
229,974Views
2020Oct 14
FULL WEEK Workout PLAN For MUSCLE GAIN At HOME With DUMBBELLS is simple BUT VERY effective to help you gain muscle! Here are some notes to consider before starting this Full Week Workout Plan for Muscle Gain at HOME with Dumbbells:
  • For advanced level, do 20 reps of each exercise for the total of 4 sets.
  • For beginners level, you can to either 1,2 or 3 set and switch your reps between 10-20 reps and increase them over time up to 20 reps in 4 sets (Advanced).
  • Rest 1-2 minutes between each exercise.
  • drink lots of water
  • Workout at your own pace
  • If you get tires rest
  • Always talk to your doctor before starting any workout program
Mondays (Chest -The best chest workout with dumbbells): 00:00 Intro 02:13 - Decline push-ups(Chest) 02:34 - Incline push-ups close grip(Inner chest) 02:50 - Push-ups regular(chest) 03:34 - Chest press single arm dumbbell(Chest) 03:25 - Chest press double dumbbells(Chest) 03:48 - Chest fly(Chest) 04:11 - Close grip chest press(Chest) 4:30 - Chest scoop dumbbell(Chest) Tuesdays (Back- How to build your back with dumbbells): 04:56 - Snow angel(back) 05:28 - Deadlift dumbbells(back) 06:03 - One arm row dumbbell(back) 06:43 - Double row dumbbells(back) 07:13 - Plank row dumbbells(back) 07:38 - Shrugs dumbbells(traps-part of your back) Wednesdays (Biceps with dumbbells | Lower abs) 07:57 - Hammer curl dumbbells(Biceps) 08:17 - Regular curls(Biceps) 08:41 - Reverse curls(Biceps) 08:59 - Concentration curls(Biceps) 09:21- Reverse crunches(Lower abs) 09:41 - Flutter kicks(Lower abs) 09:40 - Leg lift(Lower abs) Thursdays (Triceps with dumbbells): 10:43 - Dips(Triceps) 11:28 - Close grip pushups(Triceps) 11:48 - Overhead extension(Triceps) 12:11 - Kickbacks(Triceps) 12:24 - Skull crushers(Triceps) 12:49- Cross body extensions(Triceps) Fridays (Shoulders, Obliques): 13:05 - Shoulder press seated(Shoulders) 13:19 - Front raise(Front shoulders-Interior deltoids) 13:20 - Lateral raise(Shoulders) 13:45 - Rear fly-bend over(shoulders-back of shoulders) 13:58 - Clean & press(All shoulders-Everything shoulders) 14:12 - Oblique crunch(Obliques-Love handle) 14:24 - Leg lift sides(Obliques-Love handles) 14:35- Side planks(Love handles- Obliques) Saturdays (Legs- Leg day- With | Without weights or dumbbells): 14:45 - Squats(Legs, butt and thighs) 15:09 - Lunges stationary (legs, butts and thighs) 15:19 - Lunges reverse alt. (Legs, butts and thighs and core) 15:35 - Split lunges(Legs butts, thighs and core) 15:45- Hip bridges(Hips, butt and hamstrings) 15:56 - Sumo squats(Inner thighs, glutes, hamstrings) 16:08 - Calve raise(calves, calves muscles) Sunday Rest, repair, rebuild - Your rest day when working out is very important. Make sure you rest. Subscribe Now and let's workout together: https://tinyurl.com/chancyfit Download ChancyFit personal training FREE app and start your workout plan today 👇🏼 chancyFit (Google Play): https://play.google.com/store/apps/de... ChancyFit on Instagram:   / chancyfit   Website: chancyfit.com #workoutplan #chancyfit #workout Full Week Workout Plan for Muscle Gain at HOME with Dumbbells 30 Day Free Trial Virtual Workouts: https:??chancyfit.trainerize.com/ Visit my Website: Let's Connect on Instagram:   / chancyfit   Let's Connect on Facebook:   / chancyfit  

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ChancyFit

52.8K subscribers