Loading home
About this plan
Take your body to the next level with this intense six-week workout. Designed to help you burn unwanted fat and tone your body. It can be completed from home with just a pair of dumbbells. Are you in? FAQ: - 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. - You only need a pair of dumbbells, which you can replace with bottles or backpacks with weight (the weight varies according to what you can lift). - "How can I progress?" Being a highly flexible workout, you can always increase/decrease the number of sets depending on your training level.
Mon
Día 1: Pecho, Hombros y Tríceps
Dumbbell Lying on Floor Hammer Press
4 SETS • 12 REPS•Pecho, Tríceps
Dumbbell Lying on Floor Chest Press
4 SETS • 12 REPS•Pecho
Dumbbell Bent Over Row
4 SETS • 12 REPS•Espalda
Dumbbell Standing Overhead Press
3 SETS • 12 REPS•Hombros
Dumbbell Lateral Raise
3 SETS • 12 REPS•Hombros
Dumbbell One Arm Triceps Extension on bench
3 SETS • 12 REPS•Tríceps
Dumbbell Standing Kickback
3 SETS • 12 REPS•Tríceps
Tue
Día 2: Piernas y Abdomen
Dumbbell Squat
4 SETS • 12 REPS•Glúteos, Cuádriceps
Dumbbell Lunge
3 SETS • 10 REPS•Glúteos, Cuádriceps
Dumbbell Bar Grip Sumo Squat
4 SETS • 12 REPS•Glúteos, Cuádriceps
Dumbbell Straight Leg Deadlift
3 SETS • 12 REPS•Glúteos, Isquiotibiales
Dumbbell Seated One Leg Calf Raise
4 SETS • 20 REPS•Pantorrillas
Plank
3 SETS • 30 SEC•Abdomen, Oblicuos, Cuádriceps
Tuck Crunch
3 SETS • 12 REPS•Abdomen, Oblicuos
Wed
Día 3: Espalda & Brazos
Dumbbell Lying on Floor Chest Press
4 SETS • 12 REPS•Pecho
Dumbbell Standing Overhead Press
3 SETS • 12 REPS•Hombros
Dumbbell Rear Lateral Raise
3 SETS • 12 REPS•Hombros
Dumbbell Bent over Row
4 SETS • 12 REPS•Espalda
Dumbbell Palm Rotational Bent Over Row
4 SETS • 12 REPS•Espalda
Dumbbell Biceps Curl
3 SETS • 12 REPS•Bíceps
Thu
Día 4: Isquios & Glúteos
Dumbbell Squat
3 SETS • 12 REPS•Glúteos, Cuádriceps
Dumbbell Straight Leg Deadlift
4 SETS • 12 REPS•Glúteos, Isquiotibiales
Bodyweight Pulse Squat
3 SETS • 10 REPS•Glúteos, Cuádriceps
Straight Leg Kickback kneeling
3 SETS • 12 REPS•Glúteos, Isquiotibiales
Glute Bridge Two Legs on Floor
3 SETS • 12 REPS•Glúteos
Standing Calf Raise
4 SETS • 20 REPS•Pantorrillas
Fri
Día 5: Brazos
Dumbbell Standing Triceps Extension
3 SETS • 12 REPS•Tríceps
Dumbbell Standing Kickback
3 SETS • 12 REPS•Tríceps
Close Grip Push-up
3 SETS • 10 REPS•Tríceps
Dumbbell Biceps Curl
3 SETS • 12 REPS•Bíceps
Dumbbell Cross Body Hammer Curl v2
3 SETS • 10 REPS•Braquial, Bíceps, Antebrazos
Dumbbell Concentration Curl
3 SETS • 12 REPS•Braquial, Bíceps
Plank
3 SETS • 30 SEC•Abdomen, Oblicuos, Cuádriceps