# 30 Day Dumbbell + Bodyweight

Home workout plan for muscle building and fat loss using dumbbells and bodyweight.

## Day-1 chest+triceps

### Workout

- 3 × 8-12 Push-Up
- 3 × 10-12 Floor Press - Dumbbell
- 2 × 12-15 Dumbbell Fly (Incline) - Dumbbell
- 3 × 10-12 Triceps Extension (Standing, Overhead) - Dumbbell
- 2 × 12-15 Triceps Kickback - Dumbbell
- 3 × 30s Plank


## Day 2 - Back + Biceps

### Workout

- 3 × 10-12 Row (Single-Arm) - Dumbbell
- 3 × 10-12 Deadlift (Romanian) - Dumbbell
- 2 × 12-15 Flyes (Reverse) - Dumbbell
- 3 × 10-12 Bicep Curl - Dumbbell
- 2 × 10-12 Hammer Curl - Dumbbell


## Day 3 Active Rest

Walking 30- 40 min
Stretching 5-10min


## Day -4  Lege + Abs

### Workout

- 3 × 12 Squat (Goblet) - Dumbbell
- 3 × 10+ Reverse Lunge - Dumbbell
- 3 × 12 Deadlift (Romanian) - Dumbbell
- 3 × 15-20 Calf Raise - Dumbbell
- 3 × 10-15 Leg Raise (Lying)
- 3 × 30s Plank


## Day 5- Shoulders + Full Body

### Workout

- 3 × 10-12 Shoulder Press - Dumbbell
- 3 × 12-15 Lateral Raise - Dumbbell
- 3 × 12 Squat - Dumbbell
- 2 × 10-12 Push-Up
- 3 × 20 Mountain Climber