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Fitness Routine @ Home
So, one of my goals by 23 is to lose weight. My current weight is 280, and my goal weight is 120 - 135, so here is my plan as a Full-Time college student who is taking summer classes, so I will be working out at home. Here is my routine 馃拫鉁ㄢ湪
Sunday ( Abs & Arms ):
Dumbbell Russian Twist: 4 x 20 { 15 lbs }
Dumbbell Hollow Hold: 3 x hold for 30 second { 15 lbs }
Dumbbell Crunch: 4 x 15 { 15 lbs }
Dumbbell Curl: 4 x 15 { 15 lbs }
Dumbbell Hammer Curl: 4 x 15 { 15 lbs }聽
30 Min Walk聽
Monday ( Chest & Backs聽 ):
Dumbbell Chest Fly: 4 x 15 { 15 lbs }
Dumbbell Row Bilateral: 4 x 15 { 15 lbs }
Dumbbell Kneeling Single Arm Row: 4 x 15 { 15 lbs }
Dumbbell Shoulder Extension: 4 x 15 { 15 lbs }
Barbell Bench Press: 4 x 15 { 15 lbs }
30 Min Walk聽
Tuesday ( Glutes & Legs聽 ):
Dumbbell RDLs: 4 x 20 { 15 lbs }
Dumbbell Goblet Squat: 4 x 15 { 15 lbs }
Dumbbell Step Up: 4 x 15 on Each Side { 15 lbs }
Dumbbell Hip Thrust: 4 x 20 { 15 lbs }
Barbell Deadlift: 4 x 20 { 15 lbs }
30 Min Walk聽
Wednesday ( Cardio / Mental Health Walk ):
30 Min Walk聽
Stretch聽
Thursday (Arms, Chest, & Back ):
Dumbbell Lateral Raise: 4 x 15 { 15 lbs }
Dumbbell Front Raise: 4 x 15 { 15 lbs }
Dumbbell Reg. / Hammer Curl : 4 x 15 { 15 lbs }
Dumbbell Rear Delt Fly: 4 x 15 { 15 lbs }
Dumbbell Alternating Single Arm Press: 4 x 15 On Each Side { 15 lbs }
30 Min Walk
Friday ( Glutes & Legs ):
Barbell RDLs: 4 x 20 { 15 lbs }
Barbell Hip Thrust: 4 x 20 { 15 lbs }
Barbell Good Morning: 4 x 20 { 15 lbs }
Dumbbell Bulgarian Split Squat: 4 x 15 on each side { 15 lbs }
Dumbbell Swing: 4 x 20 { 15 lbs }
30 Min Walk聽
Saturday ( Cardio / Mental Health Walk ):
30 Min Walk聽
Stretch聽
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