💪 Chest Exercises
1. Dumbbell Bench Press
Lie down on a flat bench with dumbbells at chest height. Press upward, fully extending your arms. 4 sets of 8–12 reps. This is one of the best exercises for chest mass.
2. Dumbbell Flyes
Arms slightly bent at the elbows. Slowly spread the dumbbells to the sides, feeling a stretch in your chest. 3 sets of 10–15 reps.
3. Incline Dumbbell Press
Bench set at a 30–45° angle. Press the dumbbells upward. 4 sets of 8–12 reps. Develops the upper chest.
🦾 Back Exercises
1. One-Arm Dumbbell Row
Support yourself on the bench with one arm and knee. Row the dumbbell toward your side. 4 sets of 10–12 reps per side.
2. Bent-Over Dumbbell Row
Standing bent over at a 45° angle, row both dumbbells toward your abdomen. 4 sets of 10–12 reps.
3. Dumbbell Shrugs
Arms at your sides, raise your shoulders as high as possible. 3 sets of 12–15 reps.
🦵 Leg Exercises
1. Goblet Squats
Hold one dumbbell vertically at your chest. Squat deeply with your elbows between your knees. 4 sets of 10–15 reps.
2. Dumbbell Lunges
Dumbbells at your sides, step forward and lower yourself. 3 sets of 10–12 reps per leg.
3. Dumbbell Romanian Deadlifts
Dumbbells in front of your thighs. Bend forward with straight legs. 4 sets of 10–12 reps.
4. Dumbbell Calf Raises
Stand on the edge of a raised platform and rise onto your toes. 3 sets of 15–20 reps.
💪 Arm and Shoulder Exercises
1. Dumbbell Bicep Curls
Arms at your sides, palms facing forward. Curl at the elbows, keeping your elbows close to your body. 3–4 sets of 10–15 reps.
2. Concentration Curls
Sitting on a bench, elbow against the inside of your thigh. 3 sets of 10–12 per arm.
3. Overhead Tricep Extensions
One dumbbell with both hands overhead. Lower it behind your head. 3 sets of 10–15 reps.
4. Seated Dumbbell Press
Sit upright with dumbbells at shoulder height. Press overhead. 4 sets of 8–12 reps.
5. Lateral Raises
Arms at your sides, raise them out to the sides to shoulder height. 3 sets of 12–15 reps.