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 – StrengthLog

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?

 

[Deleted member 81538]

Nice

 

[narrowpalate]

anyone does home workouts?

yes me nice thread

 

[vortex]

Nice thread

 

[Foreverbrad]

Yeah you might as well max out on these exercises before you ever set foot in a gym. If your frame is good you might not even need to progress to gym.

I would add ring dips, inverted rows and Nordic curls but remove some of the duplicated movements, for example chest pressing your tiny dumbbell is waste of time if you are doing push ups.