Workout Plan For Each Muscles ( With Body weight, Dumbell, & Pull Up Bar) | Calisthenics & Dumbell

[4lt.Real]

I. Overview / Introduction

Spoiler: Spoiler

I've been doing home workouts since I can't afford gym and a dumbbell and a pull up bar only cost me 20$ TOTAL
Adjustable Dumbell/Barbell 13$
Pull Up bar 8$

In the following table is just a plan for each muscle. You can adjust it to your liking split.
And of course it will be 1000% better if you have a bench (which I do not have)

II. Muscles Workout

Spoiler: Spoiler

Back

Spoiler: Back

• Dumbell One Arm Row
• Pull Ups
• Dumbell/Barbel Row
• Dumbell Shrugs

Dumbell One Arm Row
3x Sets To Failure
8-12 Rep Range

How to Do Dumbbell Row: Muscles Worked & Proper Form

Instructions for the dumbbell row exercise. See how the exercise is performed, the proper technique, and which muscles are worked.

www.strengthlog.com

Pull Ups
3x Sets To Failure

(https://www.strengthlog.com/pull-up/)

Dumbell/Barbell Row
Do like this but with your dumbells (Can't find a picture). You can use Barbel too.
3x Sets To Failure
8-12 Rep Range

Dumbell Shrugs
3x Sets To Failure
8-12 Rep Range

(https://www.strengthlog.com/dumbbell-shrug/)

Chest

Spoiler: Chest

• Dumbell Floor Press
• Wide Pushups
• Incline Dumbell Press
• Dumbell Flys

Dumbell Floor Press
3x Sets To Failure
8-12 Rep Range

Wide Pushups
3x Sets To Failure

(https://liftmanual.com/wide-hand-push-up/)

Incline Dumbell Press
3x Sets To Failure
8-12 Rep Range

Use this setup if no bench (You can use pillows or whateve)

Dumbell Flys
Lie on the floor if no bench
3x Sets To Failure
8-12 Rep Range

Shoulder

Spoiler: Shoulder

• Lateral Raises
• Shoulder Press
• Pike Pushups
• Dumbell Shoulder Flys
• Dumbell Front Raises

Lateral Raises
3x Sets To Failure
10-14 Rep Range

(https://www.strengthlog.com/dumbbell-lateral-raise/)

Shoulder Press
3x Sets To Failure
8-12 Rep Range

(https://www.strengthlog.com/seated-dumbbell-shoulder-press/)

Pike Pushups
If you cant do pike push ups yet hold the position until failure. You can do it after a long time.
3x Sets To Failure

Dumbell Shoulder Flys
3x Sets To Failure
8-12 Rep Range

Dumbell Front Raises
3x Sets To Failure
8-12 Rep Range

(https://www.strengthlog.com/dumbbell-front-raise/)

Bicep

Spoiler: Bicep

• Chin-Ups
• Bicep Curls
• Concentration Curls
• Hammer Curls

Chin-ups
3x Sets To Failure

Bicep Curl
3x Sets To Failure
8-12 Rep Range

(https://www.strengthlog.com/dumbbell-curl/)

Concentration Curls
3x Sets To Failure
8-12 Rep Range

(https://www.strengthlog.com/concentration-curl/)

Hammer Curls
3x Sets To Failure
8-12 Rep Range

(https://www.strengthlog.com/hammer-curl/)

Tricep

Spoiler: Tricep

• Chair dips
• Skull Crushers
• Dumbell Seated Tricep Extensions
• Close Grip Dumbell Press
• Diamond pushups

Chair Dips
You can do this with a chair but if you can't it's okay
3x Sets To Failure

(https://www.strengthlog.com/bar-dip/)

Skull Crushers
You can do this with Barbell too if you have. be careful not hitting your head hahaa. (Use bench if have)
3x Sets To Failure
8-12 Rep Range

(https://www.strengthlog.com/dumbbell-lying-triceps-extension/)


Dumbell Seated Tricep Extensions
I feel my triceps more when I'm sitting rather than standing tbh
Sorry guys I've reach the 25 attachments max so no pic.
3x Sets To Failure
8-12 Rep Range



Close Grip Dumbell Press
3x Sets To Failure
8-12 Rep Range
Diamond Pushups

3x Sets To Failure

Forearms

Spoiler: Forearms

• Dumbell Wrist Curls
• Dumbell Wrist Extensions

Legs

Spoiler: Legs

• Dumbell Romanian Deadlifts
• Goblet Squats
• Split Squats
• Single Calf Raises

Dumbell Romanian Deadlifts
3x Sets

Goblet Squats
3x Sets
(https://www.strengthlog.com/goblet-squat/)

Split Squats
3x Sets

Single Calf Raises
3x Sets

Abs

Spoiler: Abs

• Hanging Leg Raises
• Crunches
• Situps

Hanging Leg Raises
2x Sets till Failure

Crunches
2x Sets till Failure

Situps
2x Sets till failure

Cardio

Spoiler: Cardio

• Sprint
• Walking
• Jump Rope
• Swimming

I personally use angkle weights

Fan of @Prettyboy

 

[4lt.Real]

anyone does home workouts?

 

[proxking]

Nice

 

[narrowpalate]

anyone does home workouts?

yes me nice thread