Workout Routine

Free

Hold my dumbbells, (7 day a week)

by as4500

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Leave your brain at work or something idk, just follow the steps for a decent workout at home

Targeted muscles

front

back

Click a muscle to see how much a workout targets it

Unaffected

Light

Moderate

High

Very High

Workouts

Monday Morning(Upper Body Push)

Jumping jacks

Set

Time

Rest time

30 sec

10 sec

30 sec

10 sec

30 sec

10 sec

Arm circles

Set

Time

Rest time

30 sec

10 sec

30 sec

10 sec

30 sec

10 sec

wall push-ups

Set

Reps

Rest time

15 sec

squat

Set

Reps

Rest time

15 sec

bench press

Set

Intensity

Weight

Reps

Rest time

–

30 sec

–

30 sec

shoulder press

Set

Intensity

Weight

Reps

Rest time

–

45 sec

–

45 sec

fly

Set

Intensity

Weight

Reps

Rest time

–

45 sec

–

45 sec

triceps kickback

Set

Intensity

Weight

Reps

Rest time

–

45 sec

–

45 sec

plank

Set

Time

Rest time

30 sec

30 sec

30 sec

30 sec

Russian Twist

Set

Time

Rest time

30 sec

15 sec

30 sec

15 sec

30 sec

15 sec

leg raises

Set

Reps

Rest time

30 sec

Cross body shoulder stretch

Set

Time

Rest time

30 sec

10 sec

30 sec

10 sec

Chest stretch against wall

Set

Time

Rest time

30 sec

15 sec

Monday Afternoon

walk

Set

Time

Rest time

600 sec

120 sec

600 sec

120 sec

600 sec

120 sec

Monday evening

mountain climbers

Set

Reps

Rest time

15 sec

high knees

Set

Reps

Rest time

15 sec

standing chest opener

Set

Time

Rest time

30 sec

10 sec

30 sec

10 sec

cobra stretch

Set

Time

Rest time

30 sec

15 sec

30 sec

15 sec

child's pose

Set

Time

Rest time

30 sec

15 sec

30 sec

15 sec

Spine Lumbar Stretch(Left/Right)

Set

Time

Rest time

30 sec

100 sec

30 sec

100 sec

30 sec

100 sec

30 sec

100 sec

Tuesday Morning(Lower Body)

Leg swings (Alternate between legs)

Set

Time

Rest time

15 sec

5 sec

15 sec

5 sec

15 sec

5 sec

15 sec

5 sec

squat

Set

Reps

Rest time

15 sec

reverse lunges

Set

Reps

Rest time

15 sec

Hip Circles

Set

Time

Rest time

15 sec

10 sec

15 sec

20 sec

goblet squat

Set

Intensity

Weight

Reps

Rest time

–

35 sec

–

35 sec

–

35 sec

romaininan Deadlifts

Set

Intensity

Weight

Reps

Rest time

–

30 sec

–

30 sec

–

30 sec

lunge

Set

Intensity

Weight

Reps

Rest time

–

30 sec

–

30 sec

calf raise

Set

Intensity

Weight

Reps

Rest time

–

35 sec

–

35 sec

plank

Set

Time

Rest time

60 sec

15 sec

bicycle crunches

Set

Reps

Rest time

25 sec

side plank

Set

Time

Rest time

30 sec

20 sec

30 sec

20 sec

cossack squat

Set

Time

Rest time

30 sec

15 sec

30 sec

15 sec

Quad stretch against wall

Set

Time

Rest time

30 sec

15 sec

30 sec

15 sec

Calf stretch against wall

Set

Time

Rest time

30 sec

15 sec

30 sec

15 sec

standing Hamstring Stretch

Set

Time

Rest time

30 sec

15 sec

30 sec

15 sec

Tuesday Afternoon

walk

Set

Time

Rest time

600 sec

100 sec

600 sec

100 sec

600 sec

100 sec

Tuesday Evening

jump squats

Set

Reps

Rest time

30 sec

reverse lunges

Set

Reps

Rest time

30 sec

Quad stretch against wall

Set

Time

Rest time

30 sec

15 sec

30 sec

15 sec

standing Hamstring Stretch

Set

Time

Rest time

30 sec

15 sec

30 sec

15 sec

Calf stretch against wall

Set

Time

Rest time

30 sec

100 sec

30 sec

100 sec

Wednesday Morning(Upper Body Pull)

Arm circles

Set

Time

Rest time

30 sec

10 sec

30 sec

10 sec

shoulder rolls

Set

Time

Rest time

30 sec

10 sec

30 sec

10 sec

Cat-Cow Stretch

Set

Time

Rest time

30 sec

25 sec

30 sec

25 sec

Wrist Circles

Set

Time

Rest time

30 sec

10 sec

30 sec

10 sec

dumbbell row

Set

Intensity

Weight

Reps

Rest time

–

25 sec

–

25 sec

–

25 sec

Dumbbell Bicep Curl

Set

Intensity

Weight

Reps

Rest time

–

25 sec

–

25 sec

–

25 sec

hammer curl

Set

Intensity

Weight

Reps

Rest time

–

30 sec

–

30 sec

–

30 sec

rear delt fly

Set

Intensity

Weight

Reps

Rest time

–

30 sec

–

30 sec

–

30 sec

plank

Set

Time

Rest time

30 sec

100 sec

Russian Twist

Set

Time

Rest time

30 sec

20 sec

30 sec

20 sec

leg raises

Set

Reps

Rest time

30 sec

bicep stretch against wall

Set

Time

Rest time

30 sec

15 sec

30 sec

15 sec

Cross body shoulder stretch

Set

Time

Rest time

30 sec

15 sec

30 sec

15 sec

Spine Lumbar Stretch(Left/Right)

Set

Time

Rest time

30 sec

15 sec

30 sec

15 sec

Wednesday Afternoon

walk

Set

Time

Rest time

600 sec

10 sec

600 sec

10 sec

600 sec

10 sec

Wednesday Evening

standing chest opener

Set

Time

Rest time

30 sec

100 sec

Seated Forward Bend

Set

Time

Rest time

30 sec

100 sec

Dumbbell Push Press

Set

Intensity

Weight

Reps

Rest time

–

25 sec

–

25 sec

standing two-dumbbell bent over row

Set

Intensity

Weight

Reps

Rest time

–

25 sec

–

25 sec

–

25 sec

lateral raise

Set

Intensity

Weight

Reps

Rest time

–

25 sec

–

25 sec

–

25 sec

Tricep Dips

Set

Reps

Rest time

25 sec

Spine Lumbar Stretch(Left/Right)

Set

Time

Rest time

30 sec

25 sec

30 sec

25 sec

30 sec

25 sec

30 sec

25 sec

cobra stretch

Set

Time

Rest time

45 sec

25 sec

child's pose

Set

Time

Rest time

45 sec

25 sec

Thursday Morning(Lower Body)

Leg swings (Alternate between legs)

Set

Time

Rest time

30 sec

10 sec

30 sec

10 sec

squat

Set

Reps

Rest time

25 sec

reverse lunges

Set

Reps

Rest time

30 sec

Hip Circles

Set

Time

Rest time

30 sec

10 sec

30 sec

10 sec

goblet squat

Set

Intensity

Weight

Reps

Rest time

–

35 sec

–

35 sec

–

35 sec

romaininan Deadlifts

Set

Intensity

Weight

Reps

Rest time

–

35 sec

–

35 sec

–

35 sec

lunge

Set

Intensity

Weight

Reps

Rest time

–

35 sec

–

35 sec

–

35 sec

calf raise

Set

Intensity

Weight

Reps

Rest time

–

35 sec

–

35 sec

–

35 sec

plank

Set

Time

Rest time

60 sec

40 sec

bicycle crunches

Set

Reps

Rest time

35 sec

side plank

Set

Time

Rest time

30 sec

30 sec

Quad stretch against wall

Set

Time

Rest time

30 sec

15 sec

30 sec

15 sec

Calf stretch against wall

Set

Time

Rest time

30 sec

15 sec

30 sec

15 sec

standing Hamstring Stretch

Set

Time

Rest time

30 sec

15 sec

30 sec

15 sec

Spine Lumbar Stretch(Left/Right)

Set

Time

Rest time

30 sec

15 sec

30 sec

15 sec

cobra stretch

Set

Time

Rest time

30 sec

15 sec

Thursday Afternoon

walk

Set

Time

Rest time

600 sec

15 sec

600 sec

15 sec

600 sec

15 sec

Thursday Evening

squat

Set

Reps

Rest time

20 sec

forward lunges

Set

Reps

Rest time

30 sec

wall push-ups

Set

Reps

Rest time

30 sec

plank

Set

Time

Rest time

60 sec

30 sec

Quad stretch against wall

Set

Time

Rest time

30 sec

15 sec

30 sec

15 sec

standing Hamstring Stretch

Set

Time

Rest time

30 sec

15 sec

30 sec

15 sec

Calf stretch against wall

Set

Time

Rest time

30 sec

15 sec

30 sec

15 sec

overhead tricep stretch

Set

Time

Rest time

20 sec

5 sec

20 sec

5 sec

20 sec

5 sec

20 sec

5 sec

Friday Morning

Jumping jacks

Set

Time

Rest time

30 sec

25 sec

30 sec

25 sec

Arm circles

Set

Time

Rest time

30 sec

15 sec

30 sec

15 sec

toe touch

Set

Reps

Rest time

15 sec

squat

Set

Reps

Rest time

15 sec

bench press

Set

Intensity

Weight

Reps

Rest time

–

35 sec

–

35 sec

–

35 sec

shoulder press

Set

Intensity

Weight

Reps

Rest time

–

35 sec

–

35 sec

–

35 sec

fly

Set

Intensity

Weight

Reps

Rest time

–

35 sec

–

35 sec

–

35 sec

triceps kickback

Set

Intensity

Weight

Reps

Rest time

–

35 sec

–

35 sec

–

35 sec

–

35 sec

–

35 sec

–

35 sec

plank

Set

Time

Rest time

60 sec

30 sec

Russian Twist

Set

Time

Rest time

60 sec

30 sec

leg raises

Set

Reps

Rest time

15 sec

standing chest opener

Set

Time

Rest time

30 sec

15 sec

Chest stretch against wall

Set

Time

Rest time

30 sec

15 sec

30 sec

15 sec

overhead tricep stretch

Set

Time

Rest time

30 sec

15 sec

30 sec

15 sec

Cross body shoulder stretch

Set

Time

Rest time

30 sec

15 sec

30 sec

15 sec

Spine Lumbar Stretch(Left/Right)

Set

Time

Rest time

30 sec

15 sec

30 sec

15 sec

cobra stretch

Set

Time

Rest time

30 sec

15 sec

child's pose

Set

Time

Rest time

30 sec

15 sec

Friday Afternoon

walk

Set

Time

Rest time

600 sec

0 sec

600 sec

0 sec

600 sec

0 sec

Friday Evening

Jumping jacks

Set

Time

Rest time

30 sec

15 sec

30 sec

15 sec

high knees

Set

Reps

Rest time

20 sec

mountain climbers

Set

Reps

Rest time

30 sec

burpees

Set

Reps

Rest time

30 sec

standing chest opener

Set

Time

Rest time

30 sec

15 sec

Seated Forward Bend

Set

Time

Rest time

30 sec

15 sec

Spine Lumbar Stretch(Left/Right)

Set

Time

Rest time

30 sec

15 sec

30 sec

15 sec

cobra stretch

Set

Time

Rest time

30 sec

15 sec

child's pose

Set

Time

Rest time

30 sec

15 sec

Saturday Morning

Leg swings (Alternate between legs)

Set

Time

Rest time

15 sec

5 sec

15 sec

5 sec

15 sec

5 sec

15 sec

5 sec

squat

Set

Reps

Rest time

15 sec

reverse lunges

Set

Reps

Rest time

25 sec

Hip Circles

Set

Time

Rest time

30 sec

15 sec

30 sec

15 sec

goblet squat

Set

Intensity

Weight

Reps

Rest time

–

30 sec

–

30 sec

–

30 sec

romaininan Deadlifts

Set

Intensity

Weight

Reps

Rest time

–

30 sec

–

30 sec

–

30 sec

lunge

Set

Intensity

Weight

Reps

Rest time

–

30 sec

–

30 sec

–

30 sec

–

30 sec

–

30 sec

–

30 sec

calf raise

Set

Intensity

Weight

Reps

Rest time

–

30 sec

–

30 sec

–

30 sec

–

30 sec

plank

Set

Time

Rest time

60 sec

25 sec

bicycle crunches

Set

Reps

Rest time

30 sec

side plank

Set

Time

Rest time

60 sec

30 sec

60 sec

30 sec

Quad stretch against wall

Set

Time

Rest time

30 sec

15 sec

30 sec

15 sec

standing Hamstring Stretch

Set

Time

Rest time

30 sec

15 sec

30 sec

15 sec

Spine Lumbar Stretch(Left/Right)

Set

Time

Rest time

30 sec

15 sec

cobra stretch

Set

Time

Rest time

30 sec

15 sec

child's pose

Set

Time

Rest time

30 sec

15 sec

Saturday Afternoon

walk

Set

Time

Rest time

600 sec

30 sec

600 sec

30 sec

600 sec

30 sec

Saturday Evening

Jumping jacks

Set

Time

Rest time

30 sec

15 sec

high knees

Set

Reps

Rest time

20 sec

mountain climbers

Set

Reps

Rest time

20 sec

jump squats

Set

Reps

Rest time

30 sec

reverse lunges

Set

Reps

Rest time

35 sec

standing Hamstring Stretch

Set

Time

Rest time

30 sec

15 sec

30 sec

15 sec

Quad stretch against wall

Set

Time

Rest time

30 sec

15 sec

30 sec

15 sec

Calf stretch against wall

Set

Time

Rest time

45 sec

15 sec

45 sec

15 sec

Spine Lumbar Stretch(Left/Right)

Set

Time

Rest time

30 sec

15 sec

30 sec

15 sec

Sunday Morning

Arm circles

Set

Time

Rest time

30 sec

5 sec

30 sec

5 sec

30 sec

5 sec

30 sec

5 sec

shoulder rolls

Set

Time

Rest time

30 sec

5 sec

30 sec

5 sec

Cat-Cow Stretch

Set

Time

Rest time

30 sec

15 sec

30 sec

15 sec

Wrist Circles

Set

Time

Rest time

30 sec

5 sec

30 sec

5 sec

30 sec

5 sec

30 sec

5 sec

dumbbell row

Set

Intensity

Weight

Reps

Rest time

–

15 +

amrap

45 sec

–

15 +

amrap

45 sec

–

15 +

amrap

45 sec

Dumbbell Bicep Curl

Set

Intensity

Weight

Reps

Rest time

–

15 +

amrap

45 sec

–

15 +

amrap

45 sec

–

15 +

amrap

45 sec

hammer curl

Set

Intensity

Weight

Reps

Rest time

–

15 +

amrap

45 sec

–

15 +

amrap

45 sec

–

15 +

amrap

45 sec

rear delt fly

Set

Intensity

Weight

Reps

Rest time

–

15 +

amrap

45 sec

–

15 +

amrap

45 sec

–

15 +

amrap

45 sec

plank

Set

Time

Rest time

60 sec

46 sec

60 sec

45 sec

side plank

Set

Time

Rest time

30 sec

40 sec

30 sec

40 sec

30 sec

40 sec

30 sec

40 sec

leg raises

Set

Reps

Rest time

45 sec

10 +

amrap

45 sec

Russian Twist

Set

Time

Rest time

45 sec

30 sec

45 sec

30 sec

45 sec

30 sec

Sunday Afternoon

walk

Set

Time

Rest time

600 sec

30 sec

600 sec

30 sec

600 sec

30 sec

Sunday Evening

Arm circles

Set

Time

Rest time

30 sec

5 sec

30 sec

5 sec

Wrist Circles

Set

Time

Rest time

30 sec

5 sec

30 sec

5 sec

Dumbbell Push Press

Set

Intensity

Weight

Reps

Rest time

–

25 sec

–

25 sec

–

25 sec

standing two-dumbbell bent over row

Set

Intensity

Weight

Reps

Rest time

–

25 sec

–

25 sec

–

25 sec

lateral raise

Set

Intensity

Weight

Reps

Rest time

–

25 sec

–

25 sec

–

25 sec

Tricep Dips

Set

Reps

Rest time

30 sec

15 +

amrap

30 sec

standing chest opener

Set

Time

Rest time

30 sec

15 sec

30 sec

15 sec

Seated Forward Bend

Set

Time

Rest time

30 sec

15 sec

30 sec

15 sec

Spine Lumbar Stretch(Left/Right)

Set

Time

Rest time

30 sec

15 sec

30 sec

15 sec

cobra stretch

Set

Time

Rest time

45 sec

15 sec

child's pose

Set

Time

Rest time

45 sec

15 sec

Hold my dumbbells, (7 day a week)

Targeted muscles

Workouts

Monday Morning(Upper Body Push)

Jumping jacks

Set

Time

Rest time

Jumping jacks

3×30 s

Arm circles

Set

Time

Rest time

Arm circles

3×30 s

wall push-ups

Set

Reps

Rest time

wall push-ups

3×30

squat

Set

Reps

Rest time

squat

2×10

bench press

Set

Intensity

Weight

Reps

Rest time

bench press

2×12

shoulder press

Set

Intensity

Weight

Reps

Rest time

shoulder press

2×15

fly

Set

Intensity

Weight

Reps

Rest time

fly

2×15

triceps kickback

Set

Intensity

Weight

Reps

Rest time

triceps kickback

2×12

plank

Set

Time

Rest time

plank

2×30 s

Russian Twist

Set

Time

Rest time

Russian Twist

3×30 s

leg raises

Set

Reps

Rest time

leg raises

2×5

Cross body shoulder stretch

Set