Transform your physique with the Skinny Fat Program Home, a comprehensive 12-week journey designed to sculpt and define your body from the comfort of your home. With a commitment of just 7 days a week, this program focuses on targeted workouts for all major muscle groups, utilizing dumbbells to build strength and promote fat loss. Experience a variety of exercises, including bicep curls and dumbbell rows, that will challenge your limits and ignite your motivation. Get ready to embrace a stronger, leaner you!

Skinny Fat Program Home

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Week 9

Week 10

Week 11

Week 12

Bicep Curl (Dumbbell)

Reverse Bicep Curl (Dumbbell)

Hammer Curl

Seated Dumbbell Curl

Dumbbell Row

Shrug (Dumbbell)

Bent Over Row (Dumbbell)

Single Arm Row (Dumbbell)

Back & Biceps

Pec Fly (Dumbbell)

Floor Press (Dumbbell)

Chest Fly (Dumbbell)

Skull Crusher

Overhead Extension (Dumbbell)

Single Arm Overhead Tricep Extension

shrugs

Chest & Triceps & Neck 

Standing Calf Raise

Goblet Squat

Lunge (Dumbbell)

Split Squat (Dumbbell)

Glute Bridge (Dumbbell)

Hip Thrust (Dumbbell)

Romanian Deadlift (Dumbbell)

Stiff Leg Deadlift (Dumbbell)

Legs

Lateral Raise (Dumbbell)

Overhead Press (Dumbbell)

Seated Shoulder Press (Dumbbell)

Front Raise

Shoulder & Arms

Pullover (Dumbbell)

Back & Chest

Arnold Press

Wrist Curls

Reverse Wrist Curl (Dumbbell)

Suitcase Carry

Side Bend (Dumbbell)

Abs Crunch (Weighted)

Russian Twist (Dumbbell)

Shoulder & Forearms & Abs

Rest

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