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About this plan
Make the most of your time at home and strengthen your chest and arms, giving your body incredible volume. Don't worry, legs and back are also included in this workout, just in a more discreet way. You only need a pair of dumbbells. You can perform this workout for 4 to 6 weeks to maximize your gains.
Mon
Día 1: Pecho & Brazos
Push-up
3 SETS • 10 REPS•Pecho, Tríceps
Decline Push Up m
3 SETS • 10 REPS•Pecho
Dumbbell Hammer Curl
3 SETS • 12 REPS•Antebrazos, Bíceps, Braquial
Close Grip Push-up
3 SETS • 8 REPS•Tríceps
Zottman Curl
3 SETS • 10 REPS•Bíceps, Braquial, Antebrazos
Dumbbell Standing Kickback
3 SETS • 10 REPS•Tríceps
Rolling Bridge
3 SETS • 25 SEC•Oblicuos, Abdomen
Tue
Día 2: Cuádriceps & Glúteos
Dumbbell Squat
3 SETS • 10 REPS•Glúteos, Cuádriceps
Dumbbell Single Leg Split Squat
3 SETS • 10 REPS•Glúteos, Cuádriceps
Dumbbell Straight Leg Deadlift
3 SETS • 10 REPS•Glúteos, Isquiotibiales
Dumbbell Sumo Squat
3 SETS • 10 REPS•Glúteos, Cuádriceps
Glute Bridge Two Legs on Floor
3 SETS • 12 REPS•Glúteos
Bent Leg Kickback kneeling
3 SETS • 12 REPS•Glúteos
Superman
3 SETS • 12 REPS•Espalda, Glúteos, Isquiotibiales
Thu
Día 3: Espalda & Tríceps
Fri
Día 4: Pecho & Bíceps
Plank Push-Up con mancuernas
3 SETS • 8 REPS•Tríceps, Pecho
Incline Push Up on box
3 SETS • 10 REPS•Pecho
Press militar con mancuernas (de pie)
3 SETS • 10 REPS•Hombros
Dumbbell Biceps Curl
3 SETS • 10 REPS•Bíceps
Dumbbell Concentration Curl
3 SETS • 12 REPS•Braquial, Bíceps
Dumbbell Hammer Curl
3 SETS • 12 REPS•Antebrazos, Bíceps, Braquial
Sit-up
3 SETS • 12 REPS•Abdomen, Oblicuos