Monday : Chest
| NO. | WORKOUT | VIdeo Tutorial | SETS | REPS | SET_REST |
|---|---|---|---|---|---|
| 1 | Dumbbell Bench Press | Youtube Link | 3 | 10-12 | 45-60s |
| 2 | Dumbbell Flys | Youtube Link | 3 | 12-15 | 45-60s |
| 3 | Dumbbell Pullover | Youtube Link | 3 | 12 | 45-60s |
| 4 | Dumbbell Push-Ups | Youtube Link | 3 | 10-15 | 45-60s |
Chest all - Youtube Linkk
Tuesday : Back
| NO. | WORKOUT | VIdeo Tutorial | SETS | REPS | SET_REST |
|---|---|---|---|---|---|
| 1 | Dumbbell Bent-Over Rows | Youtube Link | 3 | 10-12 | 45-60s |
| 2 | Dumbbell Deadlifts | Youtube Link | 3 | 12 | 45-60s |
| 3 | Dumbbell Reverse Flys | Youtube Link | 3 | 12-15 | 45-60s |
| 4 | Dumbbell Shrugs | Youtube Link | 3 | 15 | 45-60s |
Wednesday : Shoulder
| NO. | WORKOUT | VIdeo Tutorial | SETS | REPS | SET_REST |
|---|---|---|---|---|---|
| 1 | Dumbbell Shoulder Press | Yotube Link | 3 | 10-12 | 45-60s |
| 2 | Dumbbell Lateral Raises | Youtube Link | 3 | 12-15 | 45-60s |
| 3 | Dumbbell Front Raises | Youtube Link | 3 | 12-15 | 45-60s |
| 4 | Dumbbell Upright Rows | Youtube Link | 3 | 12 | 45-60s |
Thursday : Core & Abs
| NO. | WORKOUT | VIdeo Tutorial | SETS | REPS | SET_REST |
|---|---|---|---|---|---|
| 1 | Dumbbell Russian Twists | NA | 3 | 20 (10 each side) | 45-60s |
| 2 | Dumbbell Leg Raises | NA | 3 | 12-15 | 45-60s |
| 3 | Dumbbell Side Bends | Youtube Link | 3 | 12 each side | 45-60s |
| 4 | Dumbbell Plank Pull-Through | Youtube Link | 3 | 30s | 45-60s |
Friday : Lower Body
| NO. | WORKOUT | VIdeo Tutorial | SETS | REPS | SET_REST |
|---|---|---|---|---|---|
| 1 | Dumbbell Squats | Youtube Link | 3 | 12 | 45-60s |
| 2 | Dumbbell Lunges | Youtube Link | 3 | 10 each leg | 45-60s |
| 3 | Dumbbell Romanian Deadlifts | Youtube Link | 3 | 12 | 45-60s |
| 4 | Dumbbell Calf Raises | Youtube Link | 3 | 15 | 45-60s |
Saturday : Full Body
| NO. | WORKOUT | VIdeo Tutorial | SETS | REPS | SET_REST |
|---|---|---|---|---|---|
| 1 | Dumbbell Thrusters (Squat + Shoulder Press) | Youtube Link | 3 | 10-12 | 45-60s |
| 2 | Dumbbell Deadlifts | Youtube Link | 3 | 12 | 45-60s |
| 3 | Dumbbell Bent-Over Rows | Youtube Link | 3 | 12 | 45-60s |
| 4 | Dumbbell Push-Ups | Youtube Link | 3 | 12-15 | 45-60s |
Sources :- ChatGPT and Youtube
WorkBy :- Garv Khatri