In this workout plan you need at least one pair of dumbbells

What you will learn

working out at home

building muscles

losing fat

get in shape

Description

Good day everybody,

I am coach Ramzi and in this Course description I am going to tell you about this completely FREE home workout plan.

In this workout plan you need at least one pair of dumbbells, ideally to have two pairs one heavy and one light, or one pair with interchangeable weights.

There is two versions of this plan:

Beginner version: 3 workouts per week ( training every muscle group one time per week)

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In the beginner version starting with :

Day 1 which will be Push day, focusing on the muscle that get activated using the pushing movement, which they are the chest, shoulders and triceps.

Day 2 will be Rest day to recover since I am assuming you are a beginner and need time to adjust.

Day 3 will be Pull day, focusing on the muscle that get activated using the pulling movement, which they are the back and the biceps.

Day 4  will be Rest day to recover since I am assuming you are a beginner and need time to adjust.

Day 5 will be Legs day, focusing on the lower body and ABS.

Day 6 will be Rest day to recover since I am assuming you are a beginner and need time to adjust.

Day 7 will be Rest day to recover since I am assuming you are a beginner and need time to adjust.

Intermediate version: 6 workouts per week ( training every muscle group two times per week)

Wish you the best of luck have a nice day.


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English

Language

Content

Option 1 (Beginner)

Day 1

Day 2

Day 3

Day 4

Day 5

Day 6

Day 7

Option 2 (Intermediate)

Day 1

Day 2

Day 3

Day 4

Day 5

Day 6

Day 7