Weekly Exercise Plan
Weekly Dumbbell Workout Plan (30-40 Minutes Daily)
Goal: Fat Loss + Six Pack Abs + Full Body Strength Equipment: Just Dumbbells + Mat (Optional)
MONDAY - Chest + Triceps
1. Dumbbell Bench Press - 4 sets x 10 reps
2. Dumbbell Fly - 3 sets x 12 reps
3. Dumbbell Pullover - 3 sets x 10 reps
5. Dumbbell Kickbacks - 3 sets x 15 reps
TUESDAY - Back + Biceps
1. One Arm Dumbbell Row - 4 sets x 10 reps per side
2. Bent Over Dumbbell Row - 3 sets x 12 reps
3. Dumbbell Deadlift - 3 sets x 10 reps
4. Dumbbell Curl - 3 sets x 12 reps
5. Hammer Curl - 3 sets x 15 reps
WEDNESDAY - ABS ONLY (30-40 Minutes)
1. Dumbbell Russian Twists - 4 sets x 20 reps (10 each side)
2. Dumbbell Sit-ups - 3 sets x 15 reps
3. Leg Raises - 3 sets x 15 reps
4. Dumbbell Side Bends - 3 sets x 20 reps
5. Plank - 3 rounds (hold 30-60 sec)
THURSDAY - Shoulders + Traps
1. Dumbbell Shoulder Press - 4 sets x 10 reps
2. Dumbbell Lateral Raise - 3 sets x 12 reps
3. Dumbbell Front Raise - 3 sets x 12 reps
4. Dumbbell Shrugs - 3 sets x 15 reps
5. Rear Delt Fly - 3 sets x 12 reps
FRIDAY - LEGS
1. Goblet Squats - 4 sets x 15 reps
2. Dumbbell Lunges - 3 sets x 12 reps per leg
3. Dumbbell Romanian Deadlift - 3 sets x 12 reps
4. Dumbbell Calf Raise - 3 sets x 20 reps
5. Jump Squats (Bodyweight) - 3 sets x 12 reps
SATURDAY - ABS ONLY (30-40 Minutes)
1. Weighted Crunches (Dumbbell on chest) - 4 sets x 15 reps
2. Hanging Leg Raises (or floor) - 3 sets x 15 reps
3. Dumbbell Toe Touches - 3 sets x 15 reps
4. Mountain Climbers - 3 rounds (30 sec)
5. Plank with Dumbbell Pull - 3 rounds (10 each side)
SUNDAY - REST / Active Recovery
- Light stretching or 20-30 min walk
- Optional: Breathing exercises / yoga
Note:
- Use medium weight dumbbells that challenge you.
- Rest between sets: 30-60 seconds
- Stay hydrated + maintain clean diet
- Consistency is the key to results!
