Workouts

Dumbbell workout #1

Equipment: dumbbells, bench

Target	Exercise	Weight	Notes
Core	Planks	Body	Squeeze glutes
Low back	Bird dogs	Body	Progress to bridges
Squat	Bulgarian split-squats	35	No rest at top
Hip thrust	Romanian deadlifts	35
Vertical pull	Pull-ups	Body
Vertical push	Shoulder presses	30	Elbows a bit forward
Horizontal pull	Chest-supported rows	40	Scapulae down/back
Horizontal push	Incline dumbbell presses	40	Squeeze elbows, rotate in at top
Lats	Floor pull-overs	20	Two DBs, curl wrists in
Shoulders	Lateral raises	15	Angle body
Triceps	Incline reverse triceps extensions	15
Biceps	Preacher curls	25
Grip	Farmer walks	40	End sets with shrugs
Calves	Seated calf raises	40	Both together, toes up

Dumbbell workout #2

Equipment: dumbbells, bench

Target	Exercise	Weight	Notes
Core	Side planks	Body
Low back	Bridges	Body
Squat	Farmer squats	35
Hip thrust	Romanian deadlifts	35
Vertical pull	Chin-ups	Body
Vertical push	Shoulder presses	30
Horizontal pull	One-arm rows	40
Horizontal push	Incline dumbbell presses	40	Squeeze elbows, rotate in at top
Lats	Bench pull-overs	40
Shoulders	Butterfly raises	12.5
Biceps	Standing one-arm curls	25
Triceps	Skull-crushers	20	Elbows still, no lockout
Grip	Overhead carries	22.5
Calves	Standing calf raises	22.5	Both together, toes up

Front room

Equipment: dumbbells

…

Hotel room

Equipment: bands?

Target	Exercise	Weight	Notes
Core	Planks	Body	Squeeze glutes
Low back	Bird dogs	Body
Squat	Walking lunges	Body
Hip thrust	Bridges	Body
Vertical pull	?	?
Vertical push	?	?
Horizontal pull	Band rows?	?
Horizontal push	Band presses?	?
Lats	?	?
Shoulders	Band raises?	?
Triceps	?	?
Biceps	Band curls?	?
Grip	?	?
Calves	Calf raises	?	Both together, toes up

Inbox

Add cardio?
Body Transformation At Home (Workout Routine & Meal Plan) • Calisthenicmovement 📺
Beginner’s Guide to 6 PACK ABS (What to Eat & How to Train) • Calisthenicmovement 📺
EASY HOME WORKOUT (Minimal Equipment) • pull-ups, push-ups, bands rows and overhead band presses • FitnessFAQs 📺