Got Free Weights At Home ….Here Is How You Can Stay Lean & Fit

WORKOUT PLAN

Day 1 – Back

1. Wide Grip Pull Ups – 3 Sets X 8 Reps or What ever you can

2. Single Arm Dumbbell Rows – 3 Sets X 8 Reps (Each Side)

3. Barbell Rows – 3 Sets X 8 Reps 4. Deadlift – 3 Sets X 8 Reps

Day 2 – Chest

1. Incline Dumbbell Chest Press – 3 Sets X 10 Reps

2. Incline Bench Press – 3 Sets X 8 Reps

3. Decline Bench Press – 3 Sets X 8 Reps

4. Decline Chest Fly – 3 Sets X 8 Reps

5. Incline Dumbbell Chest Fly – 3 Sets X 8 Reps

Day 3 – Biceps

1. Barbell Curl – 3 Sets X 8 Reps

2. Hammer Curl – 3 Sets X 8 Reps

3. Concentration Curl – 3 Sets X 8 Reps (Each Side)

Day 4 – Legs

1. Barbell Squats – 5 Sets X 10 Reps

Day 5 – Shoulders

1. Front Deltoid Raise – 3 Sets X 8 Reps (Light Weights)

2. Behind The Neck Shoulder Press – 3 Sets X 10 Reps (Light Weights)

3. Medial Deltoid Raise – 3 Sets X 8 Reps

4. Barbell Shrugs – 3 Sets X 12 Reps

Day 6 – Triceps

1. Overhead Triceps Extension With Dumbbell – 3 Sets X 8 Reps

2. Lying Triceps Extension With Dumbbell – 3 Sets X 8 Reps (Each Side)

3. Triceps Dips – 3 Sets X 15 Reps

Raghav Pande
Raghav Pande is an India based Online Fitness Consultant.
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