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Week 1, Day 1

Exercise no. 1

Dumbbell Overhead Shoulder Press

Stand with your feet hip width apart and raise the dumbbells to shoulder height. Make sure to rotate your wrists so that the palms of your hands are facing forward. This is your starting position. Now, exhale and push the dumbbells upward until they touch at the top. Then, after

12 repetitions x 4 sets
Exercise no. 2

Dumbbell Upright Row

Stand with your feet hip width apart and a dumbbell in each hand with a pronated (palms forward) grip that is slightly less than shoulder width. The dumbbells should be resting on top of your thighs. Your arms should be extended with a slight bend at the elbows and your

12 repetitions x 4 sets
Exercise no. 3

Dumbbell Alternating Bicep Curl

Stand with your feet hip width apart with a dumbbell in each hand held at arms length. The elbows should be close to the torso and the palms of your hand should be facing your thighs. While holding the upper arm stationary, curl the right weight as you rotate the

12 repetitions x 4 sets
Exercise no. 4

Dumbbell Overhead Triceps Extension

Start with one dumbbell held by both hands. Your feet should be about hip width apart or in a split stance. Slowly use both hands to lift the dumbbell over your head until both arms are fully extended. The resistance should be resting in the palms of your hands with your

12 repetitions x 4 sets
Exercise no. 5

Dumbbell Tricep Kickback

Start with a dumbbell in your right hand and your palm facing your torso. Stand in a split stance with a slight bend in the knees and bend forward at the waist, keeping your back straight. Your torso should be almost parallel to the floor. Make sure to keep your

12 repetitions x 4 sets
Exercise no. 6

Dumbbell Hammer Bicep Curl

Stand with your feet hip width apart and a dumbbell on each hand being held at arms length. The elbows should be close to the torso. The palms of the hands should be facing your torso. This will be your starting position. Now, while holding your upper arm stationary, exhale and

12 repetitions x 4 sets
bodyparts worked
Shoulders
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Triceps
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Traps
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Biceps
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Forearms
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workout goals
at home
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bodyweight
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core/abs
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fat burning
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full body
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strength
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toning
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