About this plan
Ideal workout for beginners training from home and looking to improve their body. Does this short text describe you? Then let's train! You only need a pair of dumbbells and have an hour (or less) three days a week to take your body to the next level. You will work the upper and lower body separately. Finally, a third day working both parts to give the greatest stimulus to your muscles while maintaining the proper rest they need to grow and gain strength. 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 following the above guideline to progress each week. Shall we begin?
Mon
Día 1: Pierna
Dumbbell Single Leg Split Squat
3 SETS • 12 REPS•Glúteos, Cuádriceps
Dumbbell Squat
3 SETS • 10 REPS•Glúteos, Cuádriceps
Dumbbell Straight Leg Deadlift
3 SETS • 12 REPS•Glúteos, Isquiotibiales
Standing Calf Raise
3 SETS • 20 REPS•Pantorrillas
Crunch leg raise
3 SETS • 15 REPS•Abdomen, Oblicuos, Cuádriceps
Alternate Heel Touchers
3 SETS • 12 REPS•Oblicuos
Wed
Día 2: Torso
Fri
