BEAUTIFUL CHEST & ARMS WITH DUMBBELLS (WOMEN)

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Principiante

BEAUTIFUL CHEST & ARMS WITH DUMBBELLS (WOMEN)

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 more subtly. You only need a pair of dumbbells. You can do this workout for 4 to 6 weeks to maximize your gains.

Mon

Rutina de Lunes

Kneeling Push-up

Kneeling Push-up

3 SETS • 8 REPS•Pecho, Tríceps

Press militar con mancuernas (de pie)

Press militar con mancuernas (de pie)

3 SETS • 10 REPS•Hombros

Close grip Push-up on knees

Close grip Push-up on knees

3 SETS • 6 REPS•Tríceps

Dumbbell Alternate Biceps Curl

Dumbbell Alternate Biceps Curl

3 SETS • 10 REPS•Bíceps

Dumbbell Squat

Dumbbell Squat

3 SETS • 10 REPS•Glúteos, Cuádriceps

Wed

Rutina de Miércoles

Dumbbell Straight Leg Deadlift

Dumbbell Straight Leg Deadlift

3 SETS • 10 REPS•Glúteos, Isquiotibiales

Dumbbell Sumo Squat

Dumbbell Sumo Squat

3 SETS • 10 REPS•Glúteos, Cuádriceps

Dumbbell Standing Triceps Extension

Dumbbell Standing Triceps Extension

3 SETS • 10 REPS•Tríceps

Dumbbell Hammer Curl

Dumbbell Hammer Curl

3 SETS • 10 REPS•Antebrazos, Bíceps, Braquial

Burpees

Burpees

3 SETS • 12 REPS•Abdomen, Pecho, Cuádriceps

Fri

Rutina de Viernes

Dumbbell Bent Over Row

Dumbbell Bent Over Row

3 SETS • 10 REPS•Espalda

Dumbbell Bent over Row

Dumbbell Bent over Row

3 SETS • 10 REPS•Espalda

Dumbbell Lateral Raise

Dumbbell Lateral Raise

3 SETS • 10 REPS•Hombros

Dumbbell Front Raise

Dumbbell Front Raise

3 SETS • 10 REPS•Hombros

Push-up on knees

Push-up on knees

3 SETS • 10 REPS•Abdomen

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