- For everyone without much equipment.
- Increase Reps and Weight over the weeks.

- One rest-day between workouts.
- Do stretching or cardio on rest-days

- Sleep & Nutrition is just as important as training!

Dumbbell Home Workout

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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

If you don't have a bench, do it on the floor

Arm Circles

Wide (Decline) Push Ups

Floor Press (Dumbbell)

Skull Crusher

Chest Fly (Dumbbell)

Overhead Extension (Dumbbell)

Chest & Triceps

Standing Shoulder Press (Dumbbell)

Walking Lunge (Dumbbell)

Lateral Raise (Dumbbell)

Front Squat (Dumbbell)

Rear Delt Fly (Dumbbell)

Stiff Leg Deadlift

Legs & Shoulders

Dumbbell Row

Wide Grip Pull-Up

Bicep Curl (Dumbbell)

Bent Over Row (Barbell)

Chin-Up (Bodyweight)

Back & Biceps

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