{"id":457,"date":"2026-02-04T08:00:57","date_gmt":"2026-02-04T08:00:57","guid":{"rendered":"https:\/\/abouthealthfitness.com\/?p=457"},"modified":"2026-02-04T08:00:57","modified_gmt":"2026-02-04T08:00:57","slug":"full-week-home-workout-plan-with-dumbbells-symmetrical-development-no-gym-required","status":"publish","type":"post","link":"https:\/\/abouthealthfitness.com\/?p=457","title":{"rendered":"Full Week Home Workout Plan With Dumbbells | Symmetrical Development | No Gym Required |"},"content":{"rendered":"<p><iframe loading=\"lazy\" width=\"480\" height=\"270\" src=\"\/\/www.youtube.com\/embed\/88h-BI7fPQA\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen><\/iframe><\/p>\n<p>Full week workout plan at home with<br \/>\ndumbbells only. No other equipment required.\u00a0<br \/>\nFull body workout.<\/p>\n<p>Full week home workout plan for Muscle gain, Fat Loss and Proportionate Physique.<\/p>\n<p>Plan is specifically designed for symmetrical development of all muscle groups.<br \/>\n#homeworkout #workoutschedule #workoutplan #dumbbellworkout <\/p>\n<p>Workout Schedule<br \/>\n&#8212;&#8212;&#8212;&#8212;&#8212;&#8212;&#8212;&#8212;&#8212;&#8212;&#8212;&#8212;&#8212;&#8212;&#8212;&#8212;&#8212;<br \/>\nMonday\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 &#8211;\u00a0\u00a0 Chest<br \/>\nTuesday\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 &#8211;\u00a0\u00a0 Back<br \/>\nWednesday\u00a0\u00a0 &#8211;\u00a0 Arms<br \/>\nThursday\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 &#8211;\u00a0 Abs and Forearm<br \/>\nFriday\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 &#8211;\u00a0\u00a0 Shoulder<br \/>\nSaturday\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 &#8211;\u00a0\u00a0 Legs<br \/>\nSunday\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 &#8211;\u00a0\u00a0 Rest<br \/>\n&#8212;&#8212;&#8212;&#8212;&#8212;&#8212;&#8212;&#8212;&#8212;&#8212;&#8212;&#8212;&#8212;&#8212;&#8212;&#8212;&#8212;<\/p>\n<p>Chapters :<br \/>\n Intro, Guidelines and Plan overview<\/p>\n<p>DAY 1 MONDAY &#8211; CHEST WORKOUT<br \/>\n1) Chest Workout<br \/>\n2) Floor Dumbbell Press<br \/>\n3) Decline Pushups<br \/>\n4) Incline Pushups<br \/>\n5) Standing Dumbbell Scoop<br \/>\n6) Dumbbell Squeeze Bench Press (or Floor)<\/p>\n<p>DAY 2, TUESDAY &#8211; BACK WORKOUT<br \/>\n1) Back Workout<br \/>\n2) One Arm Dumbbell Row<br \/>\n3) Dumbbell Pullover<br \/>\n4) Reverse Grip Dumbbell Bent Over Row<br \/>\n5) Dumbbell Romanian Deadlift<br \/>\n6) Medium Grip Pull ups<\/p>\n<p>DAY 3, WEDNESDAY &#8211; ARMS WORKOUT<br \/>\n1) BICEP WORKOUT AND TRICEP WORKOUT<br \/>\n2) Alternating Dumbbell Curl<br \/>\n3) Dumbbell Concentration Curl<br \/>\n4) Dumbbell Hammer Curl<br \/>\n5) Seated Dumbbell Tricep Extension<br \/>\n6) Floor Dumbbell Skull Crusher<br \/>\n7) Bench Dips<\/p>\n<p>DAY 4, THURSDAY &#8211; ABS AND FOREARM<br \/>\n1) Abs Workout And Forearm Workout<br \/>\n2) Crunches<br \/>\n3) Lying Leg Raises<br \/>\n4) Alternating Heel Touches<br \/>\nPlank<br \/>\n5) Dumbbell Reverse Wrist Curl<br \/>\n6) Dumbbell Wrist Curl<\/p>\n<p>DAY 5, FRIDAY &#8211; SHOULDER&#8217;S ( DELTOIDS)<br \/>\n1) Shoulder Workout ( Deltoid Workout)<br \/>\n2) Seated Dumbbell Shoulder Press<br \/>\n3) Shoulder Lateral Raise<br \/>\n4) Alternating Dumbbell Front Raise<br \/>\n5) Dumbbell Rear Lateral Raise<br \/>\n6) Shrugs<\/p>\n<p>DAY 6, SATURDAY &#8211; LEGS<br \/>\n1) Legs<br \/>\n2) Dumbbell Goblet Squat<br \/>\n3) Dumbbell Split Squat<br \/>\n4) Dumbbell Lying Hamstring Curl<br \/>\n5) Dumbbell Stiff Leg Deadlift<br \/>\n6) Chai Supported Calf Raises<\/p>\n<p>DAY 7, SUNDAY &#8211; REST<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Full week workout plan at home with dumbbells only. No other equipment required.\u00a0 Full body workout. Full week home workout [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":458,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[1],"tags":[],"class_list":["post-457","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-uncategorized"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v17.6 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/abouthealthfitness.com\/?p=457\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Full Week Home Workout Plan With Dumbbells | Symmetrical Development | No Gym Required | - Health &amp; Fitness\" \/>\n<meta property=\"og:description\" content=\"Full week workout plan at home with dumbbells only. 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