Home workout using dumbbells (men & woman)

Good day everybody,

I am coach Ramzi and in this Course description I am going to tell you about this 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 to be suitable for men and woman:

4 workouts per week ( training every muscle group two times per week)

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 Legs day focusing on the lower body and ABS.

Day 3 will be Rest day to recover since I am assuming you are a beginner and need time to adjust.

Day 4  will be Pull day, focusing on the muscle that get activated using the pulling movement, which they are the back and the biceps.

Day 5 will be Rest day to recover since I am assuming you are a beginner and need time to adjust.

Day 6 will be for Men Full body (training almost all the body muscles)

Day 6 will be for Woman Glutes day (training leg muscles with focus on the glutes)

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

Wish you the best of luck have a nice day.