Plan 1 workout

Dumbbell Ab Twist

Dumbbell Seated Shoulder Press

Dumbbell Bicep Curl

Dumbbell Goblet Squat

Dumbbell Bent Over Row

Dumbbell Chest Press

Dumbbell Deadlift

Dumbbell Triceps Kickback

Dumbbell Lunges

Week 1
Week 2
Week 3
Week 4
Week 5
Week 6

Sets	Sets	Volume (2)	Sets	Volume (3)	Sets	Sets	Sets
1	1	600	1	600	1	1	1
2	2	600	2	600	2	2	2
3	3	600	3	600	3	3	3

Week 1
Week 2
Week 3
Week 4
Week 5
Week 6

Sets	Sets	Volume (2)	Sets	Volume (3)	Sets	Sets	Sets
1	1	200	1	225	1	1	1
2	2	200	2	225	2	2	2
3	3	200	3	225	3	3	3
4	4	200	4	225	4	4	4

Week 1
Week 2
Week 3
Week 4
Week 5
Week 6

Sets	Sets	Volume (2)	Sets	Volume (3)	Sets	Sets	Sets
1	1	240	1	270	1	1	1
2	2	240	2	270	2	2	2
3	3	240	3	270	3	3	3
4	4	240	4	270	4	4	4

Week 1
Week 2
Week 3
Week 4
Week 5
Week 6

Sets	Sets	Volume (2)	Sets	Volume (3)	Sets	Sets	Sets
1	1	480	1	480	1	1	1
2	2	480	2	480	2	2	2
3	3	480	3	480	3	3	3

Week 1
Week 2
Week 3
Week 4
Week 5
Week 6

Sets	Sets	Volume (2)	Sets	Volume (3)	Sets	Sets	Sets
1	1	600	1	700	1	1	1
2	2	600	2	700	2	2	2
3	3	600	3	700	3	3	3

Week 1
Week 2
Week 3
Week 4
Week 5
Week 6

Sets	Sets	Volume (2)	Sets	Volume (3)	Sets	Sets	Sets
1	1	300	1	375	1	1	1
2	2	375	2	375	2	2	2
3	3	375	3	450	3	3	3

Week 1
Week 2
Week 3
Week 4
Week 5
Week 6

Sets	Sets	Volume (2)	Sets	Volume (3)	Sets	Sets	Sets
1	1	450	1	450	1	1	1
2	2	450	2	450	2	2	2
3	3	200	3	300	3	3	3

Week 1
Week 2
Week 3
Week 4
Week 5
Week 6

Sets	Sets	Volume (2)	Sets	Sets	Sets	Sets
1	1	200	1	1	1	1
2	2	200	2	2	2	2
3	3	225	3	3	3	3

Week 1
Week 2
Week 3
Week 4
Week 5
Week 6

Sets	Sets	Volume (2)	Sets	Sets	Sets	Sets
1	1	225	1	1	1	1
2	2	0	2	2	2	2
3	3	0	3	3	3	3

Weighted Knee Crunch

Dumbbell Incline Bench Press

Dumbbell Hammer Curl

Dumbbell Sumo Squat

Dumbbell Reverse Curl

Dumbbell Side Lateral Raise

Dumbbell Stiff Legged Deadlift

Dumbbell Chest Fly Muscles

Dumbbell Shrug

Week 1
Week 2
Week 3
Week 4
Week 5
Week 6

Sets	Sets	Volume (2)	Sets	Volume (3)	Sets	Sets	Sets
1	1	450	1	450	1	1	1
2	2	450	2	450	2	2	2
3	3	450	3	450	3	3	3

Week 1
Week 2
Week 3
Week 4
Week 5
Week 6

Sets	Sets	Volume (2)	Sets	Volume (3)	Sets	Sets	Sets
1	1	375	1	450	1	1	1
2	2	375	2	450	2	2	2
3	3	375	3	450	3	3	3

Week 1
Week 2
Week 3
Week 4
Week 5
Week 6

Sets	Sets	Volume (2)	Sets	Volume (3)	Sets	Sets	Sets
1	1	300	1	300	1	1	1
2	2	300	2	300	2	2	2
3	3	300	3	300	3	3	3

Week 1
Week 2
Week 3
Week 4
Week 5
Week 6

Sets	Sets	Volume (2)	Sets	Volume (3)	Sets	Sets	Sets
1	1	400	1	525	1	1	1
2	2	500	2	525	2	2	2
3	3	500	3	525	3	3	3

Week 1
Week 2
Week 3
Week 4
Week 5
Week 6

Sets	Sets	Volume (2)	Sets	Volume (3)	Sets	Sets	Sets
1	1	150	1	175	1	1	1
2	2	175	2	175	2	2	2
3	3	175	3	175	3	3	3

Week 1
Week 2
Week 3
Week 4
Week 5
Week 6

Sets	Sets	Volume (2)	Sets	Volume (3)	Sets	Sets	Sets
1	1	180	1	180	1	1	1
2	2	180	2	180	2	2	2
3	3	180	3	180	3	3	3

Week 1
Week 2
Week 3
Week 4
Week 5
Week 6

Sets	Sets	Volume (2)	Sets	Volume (3)	Sets	Sets	Sets
1	1	400	1	400	1	1	1
2	2	400	2	400	2	2	2
3	3	400	3	400	3	3	3

Week 1
Week 2
Week 3
Week 4
Week 5
Week 6

Sets	Sets	Volume (2)	Sets	Volume (3)	Sets	Sets	Sets
1	1	240	1	150	1	1	1
2	2	240	2	150	2	2	2
3	3	240	3	150	3	3	3

Week 1
Week 2
Week 3
Week 4
Week 5
Week 6

Sets	Sets	Volume (2)	Sets	Volume (3)	Sets	Sets	Sets
1	1	787.5	1	787.5	1	1	1
2	2	787.5	2	787.5	2	2	2
3	3	787.5	3	787.5	3	3	3

Weighted Decline Crunch

Dumbbell Flat Bench Press

Dumbbell Front Raise

Dumbbell Bulgarian Split Squats

Dumbbell Reverse Grip Biceps Curl

Dumbbell One Arm Row

Dumbbell Glute Bridge

Dumbbell Rear Delt Fly

Dumbbell Good Morning

Week 1
Week 2
Week 3
Week 4
Week 5
Week 6

Sets	Volume (1)	Sets	Volume (2)	Sets	Sets	Sets	Sets
1	300	1	300	1	1	1	1
2	300	2	300	2	2	2	2
3	300	3	300	3	3	3	3

Week 1
Week 2
Week 3
Week 4
Week 5
Week 6

Sets	Volume (1)	Sets	Volume (2)	Sets	Sets	Sets	Sets
1	300	1	300	1	1	1	1
2	300	2	375	2	2	2	2
3	300	3	375	3	3	3	3

Week 1
Week 2
Week 3
Week 4
Week 5
Week 6

Sets	Volume (1)	Sets	Volume (2)	Sets	Sets	Sets	Sets
1	180	1	180	1	1	1	1
2	180	2	180	2	2	2	2
3	180	3	180	3	3	3	3

Week 1
Week 2
Week 3
Week 4
Week 5
Week 6

Sets	Volume (1)	Sets	Volume (2)	Sets	Sets	Sets	Sets
1	150	1	150	1	1	1	1
2	150	2	150	2	2	2	2
3	150	3	150	3	3	3	3
4	150	4	150	4	4	4	4

Week 1
Week 2
Week 3
Week 4
Week 5
Week 6

Sets	Volume (1)	Sets	Volume (2)	Sets	Sets	Sets	Sets
1	150	1	150	1	1	1	1
2	150	2	150	2	2	2	2
3	150	3	150	3	3	3	3

Week 1
Week 2
Week 3
Week 4
Week 5
Week 6

Sets	Volume (1)	Sets	Volume (2)	Sets	Sets	Sets	Sets
1	450	1	787.5	1	1	1	1
2	450	2	787.5	2	2	2	2
3	600	3	787.5	3	3	3	3
4	600	4	787.5	4	4	4	4

Week 1
Week 2
Week 3
Week 4
Week 5
Week 6

Sets	Volume (1)	Sets	Volume (2)	Sets	Sets	Sets	Sets
1	225	1	525	1	1	1	1
2	500	2	525	2	2	2	2
3	500	3	525	3	3	3	3

Week 1
Week 2
Week 3
Week 4
Week 5
Week 6

Sets	Volume (1)	Sets	Volume (2)	Sets	Sets	Sets	Sets
1	200	1	200	1	1	1	1
2	200	2	200	2	2	2	2
3	200	3	200	3	3	3	3

Week 1
Week 2
Week 3
Week 4
Week 5
Week 6

Sets	Volume (1)	Sets	Volume (2)	Sets	Sets	Sets	Sets
1	240	1	240	1	1	1	1
2	240	2	240	2	2	2	2
3	240	3	240	3	3	3	3

Dumbbell Side Bend

Dumbbell Decline Bench Fly

Dumbbell Concentration Curl

Dumbbell Walking Lunge

Dumbbell Incline Bench Row

Dumbbell Close Grip Bench Press

Dumbbell Reverse Fly

Dumbbell Svend Press

Week 1
Week 2
Week 3
Week 4
Week 5
Week 6

Sets	Volume (1)	Sets	Volume (2)	Sets	Sets	Sets	Sets
1	500	1	525	1	1	1	1
2	500	2	525	2	2	2	2
3	500	3	525	3	3	3	3
4	500	4	525	4	4	4	4

Week 1
Week 2
Week 3
Week 4
Week 5
Week 6

Sets	Volume (1)	Sets	Volume (2)	Sets	Sets	Sets	Sets
1	200	1	225	1	1	1	1
2	200	2	225	2	2	2	2
3	200	3	225	3	3	3	3

Week 1
Week 2
Week 3
Week 4
Week 5
Week 6

Sets	Volume (1)	Sets	Volume (2)	Sets	Sets	Sets	Sets
1	250	1	300	1	1	1	1
2	250	2	300	2	2	2	2
3	250	3	300	3	3	3	3
4	250	4	180	4	4	4	4

Week 1
Week 2
Week 3
Week 4
Week 5
Week 6

Sets	Volume (1)	Sets	Volume (2)	Sets	Sets	Sets	Sets
1	240	1	240	1	1	1	1
2	240	2	240	2	2	2	2
3	240	3	240	3	3	3	3
4	240	4	240	4	4	4	4

Week 1
Week 2
Week 3
Week 4
Week 5
Week 6

Sets	Volume (1)	Sets	Volume (2)	Sets	Sets	Sets	Sets
1	500	1	525	1	1	1	1
2	500	2	525	2	2	2	2
3	500	3	525	3	3	3	3
4	500	4	525	4	4	4	4

Week 1
Week 2
Week 3
Week 4
Week 5
Week 6

Sets	Volume (1)	Sets	Volume (2)	Sets	Sets	Sets	Sets
1	360	1	360	1	1	1	1
2	360	2	360	2	2	2	2
3	360	3	360	3	3	3	3

Week 1
Week 2
Week 3
Week 4
Week 5
Week 6

Sets	Volume (1)	Sets	Volume (2)	Sets	Sets	Sets	Sets
1	180	1	180	1	1	1	1
2	180	2	180	2	2	2	2
3	180	3	180	3	3	3	3

Week 1
Week 2
Week 3
Week 4
Week 5
Week 6

Sets	Volume (1)	Sets	Sets	Sets	Sets	Sets
1	400	1	1	1	1	1
2	400	2	2	2	2	2
3	400	3	3	3	3	3

Dumbbell Front Squat

Dumbbell Reverse Grip Bent Over

Dumbbell Incline Reverse Grip Bench

Dumbbell Incline Bench Fly

Dumbbell Hammer Biceps Curl

Dumbbell Overhead Triceps Extension

Week 1
Week 2
Week 3
Week 4
Week 5
Week 6

Sets	Reps	Weight	Volume (1)	Sets	Reps	Weight	Volume (2)	Sets	Reps	Weight	Volume (3)	Sets	Reps	Weight	Volume (4)	Sets	Reps	Weight	Volume (5)	Sets	Reps	Weight	Volume (6)
1			0	1			800	1			0	1			0	1			0	1			0
2			0	2			800	2			0	2			0	2			0	2			0

Week 1
Week 2
Week 3
Week 4
Week 5
Week 6

Sets	Sets	Volume (2)	Sets	Sets	Sets	Sets
1	1	450	1	1	1	1
2	2	450	2	2	2	2
3	3	450	3	3	3	3
4	4	450	4	4	4	4

Week 1
Week 2
Week 3
Week 4
Week 5
Week 6

Sets	Sets	Volume (2)	Sets	Sets	Sets	Sets
1	1	300	1	1	1	1
2	2	300	2	2	2	2
3	3	400	3	3	3	3

Week 1
Week 2
Week 3
Week 4
Week 5
Week 6

Sets	Sets	Volume (2)	Sets	Sets	Sets	Sets
1	1	225	1	1	1	1
2	2	225	2	2	2	2
3	3	225	3	3	3	3

Week 1
Week 2
Week 3
Week 4
Week 5
Week 6

Sets	Sets	Volume (2)	Sets	Sets	Sets	Sets
1	1	150	1	1	1	1
2	2	150	2	2	2	2
3	3	150	3	3	3	3

Week 1
Week 2
Week 3
Week 4
Week 5
Week 6

Sets	Sets	Volume (2)	Sets	Sets	Sets	Sets
1	1	270	1	1	1	1
2	2	270	2	2	2	2
3	3	270	3	3	3	3

Aggregated Volume

Weekly Completion

Meals suggestion

Breakfast
Scrambled Eggs with Spinach x 3 eggs, 100g spinach

Proteins 18 g

Fats 12g

Carbs 2g
Snack
Greek Yogurt with Honey x 200g yogurt, 1 tbsp honey

Proteins 10 g

Fats 5g

Carbs 15g
Lunch
Grilled Chicken Salad x 200g chicken, mixed greens

Proteins 30 g

Fats 8g

Carbs 10g
Snack
Protein Shake x 1 scoop protein powder, water/milk

Proteins 25 g

Fats 2g

Carbs 5g
Dinner
Steak with Quinoa and Broccoli x 200g steak, 100g quinoa, 100g broccoli

Proteins 40 g

Fats 20g

Carbs 45g

Sets	Sets	Volume (2)	Sets	Volume (3)	Sets	Sets	Sets
1	1	200	1	225	1	1	1
2	2	200	2	225	2	2	2
3	3	200	3	225	3	3	3
4	4	200	4	225	4	4	4

Sets	Sets	Volume (2)	Sets	Volume (3)	Sets	Sets	Sets
1	1	240	1	270	1	1	1
2	2	240	2	270	2	2	2
3	3	240	3	270	3	3	3
4	4	240	4	270	4	4	4

Sets	Volume (1)	Sets	Volume (2)	Sets	Sets	Sets	Sets
1	150	1	150	1	1	1	1
2	150	2	150	2	2	2	2
3	150	3	150	3	3	3	3
4	150	4	150	4	4	4	4

Sets	Volume (1)	Sets	Volume (2)	Sets	Sets	Sets	Sets
1	500	1	525	1	1	1	1
2	500	2	525	2	2	2	2
3	500	3	525	3	3	3	3
4	500	4	525	4	4	4	4

Sets	Volume (1)	Sets	Volume (2)	Sets	Sets	Sets	Sets
1	250	1	300	1	1	1	1
2	250	2	300	2	2	2	2
3	250	3	300	3	3	3	3
4	250	4	180	4	4	4	4

Sets	Volume (1)	Sets	Volume (2)	Sets	Sets	Sets	Sets
1	240	1	240	1	1	1	1
2	240	2	240	2	2	2	2
3	240	3	240	3	3	3	3
4	240	4	240	4	4	4	4

Sets	Volume (1)	Sets	Volume (2)	Sets	Sets	Sets	Sets
1	500	1	525	1	1	1	1
2	500	2	525	2	2	2	2
3	500	3	525	3	3	3	3
4	500	4	525	4	4	4	4

Sets	Sets	Volume (2)	Sets	Volume (3)	Sets	Sets	Sets
1	1	200	1	225	1	1	1
2	2	200	2	225	2	2	2
3	3	200	3	225	3	3	3
4	4	200	4	225	4	4	4

Sets	Sets	Volume (2)	Sets	Volume (3)	Sets	Sets	Sets
1	1	240	1	270	1	1	1
2	2	240	2	270	2	2	2
3	3	240	3	270	3	3	3
4	4	240	4	270	4	4	4

Sets	Volume (1)	Sets	Volume (2)	Sets	Sets	Sets	Sets
1	150	1	150	1	1	1	1
2	150	2	150	2	2	2	2
3	150	3	150	3	3	3	3
4	150	4	150	4	4	4	4

Sets	Volume (1)	Sets	Volume (2)	Sets	Sets	Sets	Sets
1	500	1	525	1	1	1	1
2	500	2	525	2	2	2	2
3	500	3	525	3	3	3	3
4	500	4	525	4	4	4	4

Sets	Volume (1)	Sets	Volume (2)	Sets	Sets	Sets	Sets
1	250	1	300	1	1	1	1
2	250	2	300	2	2	2	2
3	250	3	300	3	3	3	3
4	250	4	180	4	4	4	4

Sets	Volume (1)	Sets	Volume (2)	Sets	Sets	Sets	Sets
1	240	1	240	1	1	1	1
2	240	2	240	2	2	2	2
3	240	3	240	3	3	3	3
4	240	4	240	4	4	4	4

Sets	Volume (1)	Sets	Volume (2)	Sets	Sets	Sets	Sets
1	500	1	525	1	1	1	1
2	500	2	525	2	2	2	2
3	500	3	525	3	3	3	3
4	500	4	525	4	4	4	4

Plan 1

About This Workout Plan

Guidelines

Dumbbell Ab Twist

Dumbbell Seated Shoulder Press

Dumbbell Bicep Curl

Dumbbell Goblet Squat

Dumbbell Bent Over Row

Dumbbell Chest Press

Dumbbell Deadlift

Dumbbell Triceps Kickback

Dumbbell Lunges

Weighted Knee Crunch

Dumbbell Incline Bench Press

Dumbbell Hammer Curl

Dumbbell Sumo Squat

Dumbbell Reverse Curl

Dumbbell Side Lateral Raise

Dumbbell Stiff Legged Deadlift

Dumbbell Chest Fly Muscles

Dumbbell Shrug

Weighted Decline Crunch

Dumbbell Flat Bench Press

Dumbbell Front Raise

Dumbbell Bulgarian Split Squats

Dumbbell Reverse Grip Biceps Curl

Dumbbell One Arm Row

Dumbbell Glute Bridge

Dumbbell Rear Delt Fly

Dumbbell Good Morning

Dumbbell Side Bend

Dumbbell Decline Bench Fly

Dumbbell Concentration Curl

Dumbbell Walking Lunge

Dumbbell Incline Bench Row

Dumbbell Close Grip Bench Press

Dumbbell Reverse Fly

Dumbbell Svend Press

Dumbbell Front Squat

Dumbbell Reverse Grip Bent Over

Dumbbell Incline Reverse Grip Bench

Dumbbell Incline Bench Fly

Dumbbell Hammer Biceps Curl

Dumbbell Overhead Triceps Extension

Aggregated Volume

Weekly Completion

Meals suggestion

Sets	Sets	Volume (2)	Sets	Volume (3)	Sets	Sets	Sets
1	1	200	1	225	1	1	1
2	2	200	2	225	2	2	2
3	3	200	3	225	3	3	3
4	4	200	4	225	4	4	4

Sets	Sets	Volume (2)	Sets	Volume (3)	Sets	Sets	Sets
1	1	240	1	270	1	1	1
2	2	240	2	270	2	2	2
3	3	240	3	270	3	3	3
4	4	240	4	270	4	4	4

Sets	Volume (1)	Sets	Volume (2)	Sets	Sets	Sets	Sets
1	150	1	150	1	1	1	1
2	150	2	150	2	2	2	2
3	150	3	150	3	3	3	3
4	150	4	150	4	4	4	4

Sets	Volume (1)	Sets	Volume (2)	Sets	Sets	Sets	Sets
1	500	1	525	1	1	1	1
2	500	2	525	2	2	2	2
3	500	3	525	3	3	3	3
4	500	4	525	4	4	4	4

Sets	Volume (1)	Sets	Volume (2)	Sets	Sets	Sets	Sets
1	250	1	300	1	1	1	1
2	250	2	300	2	2	2	2
3	250	3	300	3	3	3	3
4	250	4	180	4	4	4	4

Sets	Volume (1)	Sets	Volume (2)	Sets	Sets	Sets	Sets
1	240	1	240	1	1	1	1
2	240	2	240	2	2	2	2
3	240	3	240	3	3	3	3
4	240	4	240	4	4	4	4

Sets	Volume (1)	Sets	Volume (2)	Sets	Sets	Sets	Sets
1	500	1	525	1	1	1	1
2	500	2	525	2	2	2	2
3	500	3	525	3	3	3	3
4	500	4	525	4	4	4	4