est workout plan for fat loss and muscle gain. Plan is specifically designed for symmetrical development of all muscle groups.<br /><br />This is a Weekly workout plan for muscle gain and fat loss at home. <br /><br />Full week home workout plan for Muscle gain and Fat Loss. Proportionate Physique.<br /><br />#homeworkout #workoutschedule #workoutplan #dumbbellworkout <br /><br />Workout Schedule<br />-----------------------------------------------------<br />Monday - Chest & Triceps + Cardio<br />Tuesday - Back & Biceps + Cardio<br />Wednesday - Cardio<br />Thursday - Shoulder & ABS + Cardio<br />Friday - Legs & Forearms<br />Saturday - Cardio<br />Sunday - Rest<br />-----------------------------------------------------<br /><br />DAY 1 MONDAY - CHEST & TRICEPS WORKOUT ( DELTOID )<br />1) Dumbbell Floor Press<br />2) Dumbbell Sevnd Press<br />3) Incline Pushups<br />4) Standing Dumbbell Scoop<br />5) Dumbbell Fly (or Floor)<br />6) Seated Dumbbell Tricep Extension<br />7) Floor Dumbbell Skull Crusher<br />8) Dumbbell Standing Kickbacks<br />CARDIO - Stepups 20 Minutes And Jump Squat 5 Minutes<br /><br /><br />DAY 2, TUESDAY - BACK & BICEPS WORKOUT<br />1) Dumbbell Bent Over Row (Against Wall)<br />2) Dumbbell Pullover<br />3) Reverse Grip Dumbbell Bent Over Row<br />4) Dumbbell Romanian Deadlift<br />5) Medium Grip Chin ups<br />6) Dumbbell Biceps Curl ( Both Arms)<br />7) Dumbbell Concentration Curl<br />8) Cross Body Hammer Curl<br />Cardio - Stairs 20 Minutes And Burpees 5 Minutes<br /><br /><br />DAY 3, WEDNESDAY - CARDIO ONLY<br />Cardio - Stairs 20 Minutes And Butt Kicks 5 Minutes<br /><br /><br />DAY 4, THURSDAY - SHOULDER'S & ABS ( DELTOIDS)<br />1) Seated Dumbbell Shoulder Press<br />2) Dumbbell Lateral Raise<br />3) Dumbbell Front Raise (Alternating)<br />4) Dumbbell Rear Lateral Raise<br />5) Dumbbell Shrugs<br />6) Crunches<br />7) Lying Leg Raises<br />8) Alternating Heel Touches<br />Cardio - Chair Step Ups 20 Minutes And High Knee Skips 5 Minutes<br /><br /><br />DAY 5, FRIDAY - LEGS & FOREARMS<br />1) Dumbbell Front Squat<br />2) Dumbbell Split Squat<br />3) Dumbbell Lying Hamstring Curl<br />4) Dumbbell Stiff Leg Deadlift<br />5) Chair Supported Calf Raises<br />6) Dumbbell Reverse Wrist Curl<br />7) Dumbbell Wrist Curl
