🏋️ Dumbbell Training

📅 Weekly Workout Plan

Monday — Chest + Triceps

Dumbbell Bench Press 4×10, Incline Press 4×10, Flyes 3×12, Tricep Extensions 3×12, Bench Dips 3×15.

Tuesday — Back + Biceps

One-Arm Row 4×10 per arm, Bent-Over Row 4×10, Shrugs 3×15, Bicep Curls 3×12, Concentration Curls 3×12.

Wednesday — Rest

Active rest: walking, stretching, light yoga.

Thursday — Shoulders + Abs

Seated Shoulder Press 4×10, Lateral Raises 3×15, Front Raises 3×12, Rear Raises 3×15, Ab Exercises 10 min.

Friday — Legs

Goblet Squats 4×12, Walking Lunges 3×10 per leg, Romanian Deadlifts 4×10, Calves 3×20, Glute Bridges 3×15.

Saturday — Full Body (Light)

Dumbbell Bench Press 3×12, Bent-Over Row 3×12, Shoulder Press 3×10, Squats 3×15, Biceps+Triceps Superset 3×12+12.

Sunday — Rest