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About this plan
Excellent workout from the comfort of your own home with this 4-day home workout program for men. Check it out and get started! You only need a pair of dumbbells and a barbell (you can even use just dumbbells). Ideal for beginners with more than two months of consistent training. As the repetitions decrease in each set, you can progressively increase the weight (without losing technique, of course). You can do this workout for 4 to 8 weeks for best results. Remember that consistency and discipline are the only way to achieve your goals. Ready? Let's train!
Mon
Día 1: Pecho y Tríceps
Tue
Día 2: Espalda y bíceps
Thu
Día 4: Piernas
Fri
Día 5: Hombros y Abdomen
Dumbbell Seated Shoulder Press
4 SETS • 10 REPS•Hombros
Dumbbell Front Raise
4 SETS • 10 REPS•Hombros
Dumbbell Seated Lateral Raise
4 SETS • 10 REPS•Hombros
Barbell Shrug
4 SETS • 15 REPS•Espalda, Trapecios
Bottoms-Up
3 SETS • 15 REPS•Abdomen
Frog Crunch
3 SETS • 12 REPS•Abdomen, Oblicuos
Hip Raise bent knee
3 SETS • 15 REPS•Abdomen