At-home Dumbbell Workouts
Caleb / 2020-05-02
This is my at-home workout plan with dumbbells and bench in May, 2020.
- Daily attendance calendar in May
Sun | Mon | Tue | Wed | Thu | Fri | Sat |
---|---|---|---|---|---|---|
1 | 2 ✔️ | |||||
3 ✔️ | 4 ✔️ | 5 | 6 ✔️ | 7 | 8 | 9 |
10 ✔️ | 11 ✔️ | 12 | 13 ✔️ | 14 | 15 | 16✔️ |
17 | 18 | 19 ✔️ | 20 | 21 ✔️ | 22 | 23 |
24 | 25 ✔️ | 26 ✔️ | 27 | 28 ✔️ | 29 | 30 |
31 |
- Daily attendance calendar in June
Sun | Mon | Tue | Wed | Thu | Fri | Sat |
---|---|---|---|---|---|---|
1 | 2 | 3 | 4 | 5 | 6 | |
7 | 8 | 9 | 10 | 11 | 12 | 13 |
14 | 15 | 16 | 17 | 18 | 19 | 20 |
21 | 22 | 23 | 24 | 25 | 26 | 27 |
28 | 29 | 30 |
- Weekly Weight Tracking in May
Month | Mon 1st | Week 1 | Week 2 | Week 3 | Week 4 |
---|---|---|---|---|---|
May | 55.3 kg | 56.5 kg | 56.8 kg | 57.3 kg | |
Jun | 57.3 kg |
- Weekly Workout Plan
Sun | Mon | Tue | Wed | Thu | Fri | Sat |
---|---|---|---|---|---|---|
Biceps, Back | Chest | Triceps, Back | Biceps, Abs | Chest | Triceps, Back | Shoulders |
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Chest:
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I. Dumbbells flat bench press: i) 5,10 reps; ii) 4,8 reps;
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II. i) Dumbbells Fly: 4 sets of 12 reps; ii) Dumbbells PEC 4 sets of 5 reps;
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III. Incline dummbells press to chose grip press: 12, 12, 10, 12 reps.
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Shoulders:
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Standing Arnold Press(front deltoid; heavy dumbbell; start first);
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Incline front raise (front deltoid; light dumbbell);
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Lateral raise (middle deltoid);
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Standing Rear Delt Dumbbell raise(rear deltoid)
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- Triceps and Back:
- Biceps