Before you begin any new workout plan, it's important to consult a fitness professional to ensure the exercises are suitable for your individual needs. This is particularly crucial if you have any pre-existing health conditions or are new to exercise.
Dumbbells are a versatile piece of fitness equipment that can be used to target a variety of muscle groups. They're convenient for home workouts and require minimal space. If you're looking to build strength and muscle mass without going to a gym, a workout plan with dumbbells could be perfect for you.
For just $5, we generate a personalised workout plan, based on your preferences. Fill out the 1-minute survey, and we will take care of the rest.
Get startedUpper body strength is essential for a range of daily activities, from lifting grocery bags to pushing doors open. Having a strong upper body not only helps you in your everyday life but also contributes to a balanced physique.
| Exercise | Sets | Reps/Duration (Unit) | Instructions |
|---|---|---|---|
| Bicep Curl | 3 | 10 reps | Stand with feet hip-width apart, arms fully extended. Curl your arms towards your shoulders while keeping your elbows stationary. Lower the weights back down. |
| Tricep Extension | 3 | 12 reps | Hold a dumbbell overhead with both hands. Lower the dumbbell behind your head, keeping your elbows stationary. Extend your arms to return to the starting position. |
| Shoulder Press | 3 | 10 reps | Sit or stand straight, holding a dumbbell in each hand at shoulder height. Press the weights upwards until your arms are fully extended. Lower them back to shoulder height. |
For just $5, we generate a personalised workout plan, based on your preferences. Fill out the 1-minute survey, and we will take care of the rest.
Get startedLower body strength is the foundation for many athletic activities as well as daily movements like climbing stairs. Core strength improves posture and can help with back issues.
| Exercise | Sets | Reps/Duration (Unit) | Instructions |
|---|---|---|---|
| Squat | 3 | 12 reps | Stand with feet hip-width apart, holding a dumbbell in each hand. Lower your body as if sitting in a chair. Push through the heels to return to starting position. |
| Lunges | 3 | 10 reps (each leg) | Step forward with one leg, lowering your hips until both knees are bent at a 90-degree angle. Push back up and return to the starting position. Alternate legs. |
| Russian Twists | 3 | 30 seconds | Sit on the ground, holding one dumbbell with both hands. Lean back slightly and twist your torso from side to side. |
The focus here is to engage all the muscle groups worked on the previous days but in a way that promotes overall balance and functional strength.
| Exercise | Sets | Reps/Duration (Unit) | Instructions |
|---|---|---|---|
| Deadlift | 3 | 10 reps | Stand with feet shoulder-width apart, holding a dumbbell in each hand in front of you. Keep your back straight as you bend at the hips and knees to lower the weights. Stand back up to return to the starting position. |
| Bent-over Row | 3 | 12 reps | Bend at the hips, holding a dumbbell in each hand. Pull the dumbbells towards your lower rib cage. Lower the weights back down. |
| Push-Ups | 3 | 12 reps | Start in a plank position, hands slightly wider than shoulder-width apart. Lower your body towards the ground and push back up to the starting position. |
Remember, consistency is key to any successful workout plan. For optimum results, combine this workout plan with a balanced diet and adequate rest.
Happy lifting!