00:00Hello friends, welcome to body fitness
00:03Follow this full week workout plan at home
00:06It's the best workout plan to train muscles at home with the having a pairs of dumbbells
00:12this workout plan is for beginners and
00:16intermediate
00:17Starting from day one on Monday do chest workout
00:23Exercise number one push-ups do three sets of
00:2712 to 20 reps and take a rest of 60 seconds in each sets
00:33replace of flat bench press
00:37Exercise number two incline push-ups
00:41Do three sets of 12 to 20 reps and take a rest of 60 seconds in each sets
00:48replace of decline bench press
00:53Exercise number three decline push-ups
00:56Do three sets of 12 to 20 reps and take a rest of 60 seconds in each sets
01:03replace of incline bench press
01:07Exercise number four dumbbell scoop
01:10Do three sets of 12 to 20 reps and take a rest of 60 seconds in each sets
01:17replace of cable scoop
01:20Exercise number five dumbbell fly do three sets of 12 to 20 reps and
01:27Take a rest of 60 seconds in each sets
01:31replace of back deck fly
01:34Day two on Tuesday do back workout
01:39Exercise number one pull-ups
01:42Do three sets of 12 to 20 reps and take a rest of 60 seconds in each sets
01:49replace of let pull down
01:52Exercise number two dumbbell deadlift
01:55Do three sets of 12 to 20 reps and take a rest of 60 seconds in each sets
02:02replace of barbell deadlift
02:06Exercise number three
02:08dumbbell bend over row
02:10Do three sets of 12 to 20 reps and take a rest of 60 seconds in each sets
02:16replace of barbell bent over row
02:20Exercise number four dumbbell shrug
02:23Do three sets of 12 to 20 reps and take a rest of 60 seconds in each sets
02:30replace of barbell shrug
02:32Day three on Wednesday do biceps and forearms workout
02:38Exercise number one
02:39Dumbbell bicep curl do three sets of 12 to 20 reps and take a rest of 60 seconds in each sets
02:49replace of barbell bicep curl
02:52Exercise number two dumbbell hammer curl do three sets of 12 to 20 reps and
02:58Take a rest of 60 seconds in each sets replace of rope hammer curl
03:04Exercise number three dumbbell reverse curl
03:08Do three sets of 12 to 20 reps and take a rest of 60 seconds in each sets
03:14replace of barbell reverse curl
03:18Exercise number four dumbbell concentration curl
03:22Do three sets of 12 to 20 reps and take a rest of 60 seconds in each sets
03:30replace of preacher curl
03:32forearms workout
03:35Exercise number five dumbbell wrist curl do three sets of 12 to 20 reps and take a rest of
03:4260 seconds in each sets
03:50Exercise number six dumbbell reverse wrist curl
03:54Do three sets of 12 to 20 reps and take a rest of 60 seconds in each sets
04:00Day four on Thursday do triceps and abs workout
04:06Exercise number one tricep bench dips
04:09Do three sets of 12 to 20 reps and take a rest of 60 seconds in each sets
04:16replace of parallel pile dips
04:19Exercise number two close grip push-ups
04:23Do three sets of 12 to 20 reps and take a rest of 60 seconds in each sets
04:29Replace of close grip bench press
04:32Exercise number three dumbbell overhead extension
04:36Do three sets of 12 to 20 reps and take a rest of 60 seconds in each sets
04:42replace of cable rope overhead extension
04:46Exercise number four dumbbell skull crusher
04:50Do three sets of 12 to 20 reps and take a rest of 60 seconds in each sets
04:57Replace of EZ barbell skull crushers
05:01Exercise number five dumbbell bend over kickback
05:05Do three sets of 12 to 20 reps and take a rest of 60 seconds in each sets
05:11replace of cable bend over kickback
05:15abs workout
05:19Exercise number six crunches
05:22Do three sets of 12 to 20 reps and take a rest of 60 seconds in each sets
05:33Exercise number seven reverse crunches
05:37Do three sets of 12 to 20 reps and take a rest of 60 seconds in each sets
05:44Exercise number eight bicycle crunches
05:48Do three sets of 12 to 20 reps and take a rest of 60 seconds in each sets
05:59Day five on friday do shoulder workout
06:03Exercise number one dumbbell shoulder press
06:07Do three sets of 12 to 20 reps and take a rest of 60 seconds in each sets
06:14replace of barbell shoulder press
06:19Exercise number two dumbbell front raise
06:23Do three sets of 12 to 20 reps and take a rest of 60 seconds in each sets
06:29replace of cable front raise
06:33Exercise number three dumbbell lateral raise
06:37Do three sets of 12 to 20 reps and take a rest of 60 seconds in each sets
06:42take a rest of 60 seconds in each sets
06:46replace of cable lateral raise
06:49Exercise number four
06:50dumbbell bend over lateral raise
06:53Do three sets of 12 to 20 reps and take a rest of 60 seconds in each sets
07:00replace of reverse back deck fly
07:03Exercise number five
07:05dumbbell squat press do three sets of
07:0812 to 20 reps and take a rest of
07:1160 seconds in each sets
07:14replace of Arnold press
07:17Day six on saturday do legs workout
07:21Exercise number one dumbbell squats
07:25Do three sets of 12 to 20 reps and take a rest of 60 seconds in each sets
07:33Exercise number two
07:35walking lunges
07:36Do three sets of 12 to 20 reps and take a rest of 60 seconds in each sets
07:44Exercise number three dumbbell split squat
07:47Do three sets of 12 to 20 reps and take a rest of 60 seconds in each sets
07:54Exercise number four
07:56dumbbell calf raise do three sets of 12 to 20 reps and take a rest of 60 seconds in each sets
08:04Day seven on sunday is a rest day rest is a part of our program. Remember
08:10Muscles are tone in the gym feed in the kitchen and build in bed
08:16For paid customized diet plan and workout plan visit our website
08:21www.bodyfitness.in
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