Full Week Home Workout Plan With Dumbbells | Symmetrical Development | No Gym Required |
Updated: December 26, 2024
Summary
The video provides a comprehensive overview of a 6-day workout split, covering warm-up techniques, rep ranges, and rest periods. It includes a variety of exercises targeting different muscle groups such as the middle chest, upper chest, inner chest, back, biceps, triceps, lower abs, whole abdomen, obliques, shoulders, quads, glutes, hamstrings, and calves. Key exercises demonstrated include dumbbell rows, deadlifts, hammer curls, tricep extensions, crunches, reverse wrist curls, shoulder press, lateral raises, goblet squats, and calf raises.
General Guidelines
Overview of the 6-day workout split, warm-up, rep ranges, and rest periods.
Day One: Chest Workout
Includes exercises targeting middle chest, upper chest, inner chest, and back.
Day Two: Back Workout
Involves exercises targeting the back muscles like dumbbell rows and deadlifts.
Day Three: Arm Workout
Focuses on bicep and tricep exercises like dumbbell hammer curls and tricep extensions.
Day Four: Abs Workout
Includes exercises for the lower abs, whole abdomen, and obliques like crunches and reverse wrist curls.
Day Five: Shoulder Workout
Targets shoulder muscles with exercises like shoulder press and lateral raises.
Day Six: Leg Workout
Involves exercises for quads, glutes, hamstrings, and calves like goblet squats and calf raises.
FAQ
Q: What muscle groups are targeted in the 6-day workout split?
A: The 6-day workout split targets muscles such as the middle chest, upper chest, inner chest, back, biceps, triceps, lower abs, whole abdomen, obliques, shoulders, quads, glutes, hamstrings, and calves.
Q: What is the purpose of including exercises like dumbbell rows and deadlifts in the workout routine?
A: Exercises like dumbbell rows and deadlifts target the back muscles, helping to strengthen and develop the muscles in the back.
Q: How do bicep and tricep exercises like dumbbell hammer curls and tricep extensions contribute to the workout routine?
A: Bicep and tricep exercises like dumbbell hammer curls and tricep extensions focus on strengthening and defining the biceps and triceps, contributing to overall arm strength and appearance.
Q: Why are exercises for lower abs, whole abdomen, and obliques like crunches and reverse wrist curls included in the workout split?
A: Exercises targeting the lower abs, whole abdomen, and obliques help to tone and strengthen the core muscles, promoting better stability and overall core strength.
Q: What is the significance of targeting shoulder muscles with exercises like shoulder press and lateral raises?
A: Targeting shoulder muscles with exercises like shoulder press and lateral raises helps to develop and strengthen the deltoid muscles, contributing to overall shoulder strength and aesthetics.
Q: How do exercises for quads, glutes, hamstrings, and calves like goblet squats and calf raises benefit the workout routine?
A: Exercises targeting quads, glutes, hamstrings, and calves help to strengthen and tone the lower body muscles, promoting overall lower body strength and balance.
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