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About this plan
If you have a pair of dumbbells and a barbell, congratulations! It will be much easier for you to progress with a little extra equipment and the motivation needed to go one step further. In this training plan, we will focus on working all the muscles evenly while reducing body fat. Are you in? Frequently Asked Questions: - Before starting, it is recommended to do a 5 - 10 min session of dynamic stretching and warm-up. - You can perform this workout for 4 to 6 weeks to maximize your gains. - The weight varies depending on your current strength. Try to handle a weight where you can do all the repetitions and it is hard to reach the last one. - "How can I progress?" You can increase the load (dumbbell weight) progressively each week. Remember that it is a very important variable to improve your results. - If you have a bench, even better, it will allow you to do the exercises better than on the floor.
Mon
Día 1: Pecho & Tríceps
Raise Single Leg Push-up
4 SETS • 15 REPS•Pecho, Tríceps
Dumbbell Lying on Floor Hammer Press
4 SETS • 10 REPS•Pecho, Tríceps
Dumbbell Lying on Floor Chest Press
4 SETS • 10 REPS•Pecho
Dumbbell Alternating Floor Press
4 SETS • 10 REPS•Pecho
Dumbbell Standing Triceps Extension
4 SETS • 12 REPS•Tríceps
Dumbbell Standing Kickback
4 SETS • 12 REPS•Tríceps
Dumbbell One Arm Triceps Extension on bench
4 SETS • 12 REPS•Tríceps
Tue
Día 2: Espalda & Bíceps
Barbell Bent Over Row
4 SETS • 10 REPS•Espalda
Barbell Reverse Grip Bent over Row
4 SETS • 10 REPS•Espalda
Dumbbell Bent Over Row
4 SETS • 10 REPS•Espalda
Dumbbell Shrug
4 SETS • 10 REPS•Trapecios, Espalda
Dumbbell Biceps Curl
4 SETS • 12 REPS•Bíceps
Dumbbell Hammer Curl
4 SETS • 12 REPS•Antebrazos, Bíceps, Braquial
Dumbbell Concentration Curl
4 SETS • 12 REPS•Braquial, Bíceps
Thu
Día 3: Piernas & Glúteos
Barbell Sumo Deadlift
4 SETS • 10 REPS•Glúteos, Cuádriceps
Dumbbell Squat
4 SETS • 10 REPS•Glúteos, Cuádriceps
Dumbbell Split Squat
4 SETS • 10 REPS•Glúteos, Cuádriceps
Barbell Romanian Deadlift
4 SETS • 10 REPS•Glúteos
Dumbbell Bar Grip Sumo Squat
4 SETS • 12 REPS•Glúteos, Cuádriceps
Glute Bridge Two Legs on Floor
4 SETS • 12 REPS•Glúteos
Bent Leg Kickback kneeling
4 SETS • 12 REPS•Glúteos
Bent Leg Side Kick kneeling
4 SETS • 12 REPS•Glúteos
Fri
Día 4: Brazos
Dumbbell Standing Overhead Press
4 SETS • 12 REPS•Hombros
Barbell Front Raise
4 SETS • 12 REPS•Hombros
Dumbbell Standing Inner Biceps Curl
4 SETS • 12 REPS•Bíceps
Dumbbell Alternate Biceps Curl
4 SETS • 12 REPS•Bíceps, Braquial, Antebrazos
Dumbbell Standing Kickback
4 SETS • 12 REPS•Tríceps
Dumbbell One Arm Triceps Extension on bench
4 SETS • 12 REPS•Tríceps