6 months update - lost 15 kg of fat. Noticeable muscle growth in my arms, not so much on other areas. Will continue to update. P.s i am also on calorie deficit during this period.
Thanks a lot dear. . Actually I went to gym for a three months and i noticed a difference in shape After i discontinued and bought two dumbells, a few weeks ago I started your workout routines...really it's awesome...i have noticed a big difference
Done first week. Part way through week 2. Focus of first week to get technique correct (important) and to work out comfortable weights for starting each set of exercises. Struggled with some of starter exercises. Just do what you can do. Definitely stronger for start of week 2 and exercises getting easier to do correctly and with correct number of reps. Minor twinges, creaks easing off too. Believe it or not, seeing small differences after only a week.
Nothing special bro. But i use some tricks. When you are going eat. Drink 2 glass of water, after you eat a little, your hunger will be satisfied. Sometimes I skip lunch and eat plenty of watermelon. When you workout, Take a half lemon and squeeze it in a glass and add a pinch of salt and one spoon of honey. Drink this 20 min before working out. That's all😊❤
@@Actionff-m7z arms hit hard. It's more common to feel pumped when starting out, because even the lightest of 5 lbs can get you pumped. It gets harder to gain pumps as you gain more muscle. You can use the indicator of not feeling as pumped up to start increasing weights 💪 gl
- 💡 The workout plan offers a comprehensive routine targeting different muscle groups for symmetrical development. - 💡 Warm-up and stretching before and after workouts help prevent injuries and improve flexibility. - 💡 Increasing weight with each set challenges muscles and promotes strength gains. - 💡 Rest days are crucial for muscle recovery and growth, allowing the body to rebuild and repair muscle tissue. - 💡 Each exercise targets specific muscle groups, ensuring a balanced and effective workout. - 💡 Consistency and progressive overload are key for achieving fitness goals and seeing results. - 💡 Regular rest, relaxation, and recharging are essential for overall health and well-being.
Fun fact - If you are fat and want to look shredded or lean. Then you must follow a calorie deficit ( eat less yet nutritious meals) then only you would lose fat. Just working out will only develop muscles( that too when u are taking protein rich diet) ... It will not reduce fat significantly. 🚩🚩There is no point in working out without a proper diet, I repeat there would be no results. 🚩🚩
If I were you I'd get some weight before starting to workout. Match your BMI and till then do basic exercises. I don't recommend working out when underweight
Can I use 20kg or 45kg to build muscle mass I have muscle already just wanna perfect my workout plan Wanna build muscle faster and bigger I take mass gainer and creatine
🔴Guys i did some research and found out that its much better to do full body workout for beginners, i will stick back to this routine after 4-6 weeks of full body workout
I've been doing this for a month and damm the results thoooo.my muscle start showing up my abbs.are showing up and my forearm are bigger than before.but i don't consume creatine or protein powder but if you that then use it bc it well help you progress like 2 times
Now that I’ve started my routine on Saturdays, this is the plan I’ll stick to until I reach my goal weight. I’m currently at 100kg, and while it won’t be easy, I’m determined. I’ll update this comment soon with my progress, so stay tuned. #100kg
Monday - chest
Floor dumbbell press 0:33
Decline push ups 0:43
Incline push ups 0:53
Standing dumbbell scoop 1:00
Dumbbell squeeze bench 1:10
Tuesday - Back
One arm dumbbell row 1:26
Dumbbell pull over 1:37
Reverse grip dumbbell bend over row 1:47
Dumbbell Romanian dead lift 1:59
Pull ups 2:15
Wednesday - Arms
Alternative dumbbell curls 2:22
Dumbbell concentration curls 2:31
Dumbbell hammer curls 2:42
Seated dumbbell triceps extension 2:53
Floor dumbbell skull cruser 3:02
Bench dips 3:13
Thursday - Abs and Forearms
Crunches 3:26
Lying leg rises 3:36
Alternative heel touches 3:43
Plank 3:54
Dumbbell reverse wrist curls 4:05
Dumbbell wrist curl 4:11
Friday - shoulders
Seated dumbbell shoulder press 4:24
Shoulder lateral raise 4:34
Alternating dumbbell front raise 4:45
Dumbbell rear lateral raise 4:53
Shrugs 5:04
Saturday - legs
Dumbbell goblet squats 5:17
Dumbbell split squats 5:23
Dumbbell laying hamstrings curls 5:34
Dumbbell stiff leg dead lift 5:45
Chair supported calf raises 5:54
when i do Floor dumbbell press i dont feel any stress on my chest
Am i doing it wrong or it is like that?
@@dragoonxgamer it is like that. But if you want to feel stress increase reps
@@dragoonxgamerif you can find a bench that would be best, would make better range of motion
@@Luketradesforex I have a bench but my legs are too small to reach it 😢
You're a legend
Doing this exercise from two weeks with proper diet and getting very good results
Brother please tell me about your diet
Yes tell us
Any progress ?
@@Anujlifts99 yes he said results
Tell us diet
Today is my 41st day
And i can't believe the results 😊 tq
Broo its that good so this is my 1 day thank you broo for telling
I am a gymrat and i experienced its all workout in gym i really say this is the best one video on whole youtube to homeworkut with dumbbells ❤
0:28 - Monday - Chest
1:20 - Tuesday - Back
2:15 - Wednesday - Arms
3:20 - Thursday - Abs & Forearms
4:19 - Friday - Shoulders
5:09 - Saturday - Legs
6 months update - lost 15 kg of fat. Noticeable muscle growth in my arms, not so much on other areas. Will continue to update. P.s i am also on calorie deficit during this period.
Great job brother keep it up@@LensBlurr
@lensburr how’s it going??
@@LensBlurrHow now bro ?
@@LensBlurryo bro how are you doing
Thanks a lot dear.
.
Actually I went to gym for a three months and i noticed a difference in shape
After i discontinued and bought two dumbells, a few weeks ago I started your workout routines...really it's awesome...i have noticed a big difference
What is ur diet bro😢
15 days of hard workout
And Happy after seeing results
My muscles are growing perfectly in perfect shape and size
🎉🎉🎉
yo bro what's your diet plan
"The person who loves walking will always get further than the person who loves the destination."
Monday=Chest+tricep+abs
Tuesday=Back+biceps
Wednesday=Shoulder+legs
Thursday=chest+tricep+abs
Friday=back+biceps
Saturday=shoulder+legs
Sunday=rest😊
Bro shoulder and legs at same day bro is ruining peaples
Legit my workout plan
What about forearm 😅
Exactly what I’m figuring, similar at least 🎉
Done first week. Part way through week 2. Focus of first week to get technique correct (important) and to work out comfortable weights for starting each set of exercises. Struggled with some of starter exercises. Just do what you can do. Definitely stronger for start of week 2 and exercises getting easier to do correctly and with correct number of reps. Minor twinges, creaks easing off too. Believe it or not, seeing small differences after only a week.
One day or DAY 1! Today is my Day 1
How is it going?
Then now is mine.
Must be sleeping his fatigue out@@Tommythechevyguy
Now
Started to see results just in one week💪🔥
what meal did you eat bro ?
Nothing special bro. But i use some tricks. When you are going eat. Drink 2 glass of water, after you eat a little, your hunger will be satisfied. Sometimes I skip lunch and eat plenty of watermelon. When you workout, Take a half lemon and squeeze it in a glass and add a pinch of salt and one spoon of honey. Drink this 20 min before working out. That's all😊❤
@@syblus9644Dumbbell weight??
5 kg
Should drink it 20 min before workout 🧐
Gonna start tomorrow,wish me luck💪
this is my 3rd week and already feeling pumped after todays (Wednesday) workout
@@Actionff-m7z arms hit hard.
It's more common to feel pumped when starting out, because even the lightest of 5 lbs can get you pumped. It gets harder to gain pumps as you gain more muscle. You can use the indicator of not feeling as pumped up to start increasing weights 💪 gl
- 💡 The workout plan offers a comprehensive routine targeting different muscle groups for symmetrical development.
- 💡 Warm-up and stretching before and after workouts help prevent injuries and improve flexibility.
- 💡 Increasing weight with each set challenges muscles and promotes strength gains.
- 💡 Rest days are crucial for muscle recovery and growth, allowing the body to rebuild and repair muscle tissue.
- 💡 Each exercise targets specific muscle groups, ensuring a balanced and effective workout.
- 💡 Consistency and progressive overload are key for achieving fitness goals and seeing results.
- 💡 Regular rest, relaxation, and recharging are essential for overall health and well-being.
Best for ever thnak you
Fun fact - If you are fat and want to look shredded or lean. Then you must follow a calorie deficit ( eat less yet nutritious meals) then only you would lose fat. Just working out will only develop muscles( that too when u are taking protein rich diet) ... It will not reduce fat significantly.
🚩🚩There is no point in working out without a proper diet, I repeat there would be no results. 🚩🚩
High protien as well and remember eat a lot of carbs somewhere around 200g as carbs is you body's main energy source
Bro what are your suggestions for skinny like me? plz answer me fast
@@Iam.-.mori.09eat carbs
Started my workouts to see results in 2 months ⚡💪
Me to bro starting from today les do it together
Any improvements broo??
@@suii9p .
@@devarajs2486 ofc bro I did have some fat and it's all gone and abs are now visible also gained muscle all over the body
@@suii9pjust started thanks for your response bro let me do my best🤝🙌
This is my first day to improve my self ❤
It works I doing since 1 month
Really😮
Today is my first day 😅❤
Keep going 💪🏽it’s my third month and I can see the muscles growth 🤎
Thanks for appreciate ☺️
Thank you so much sir...😊 I really want this type of excercises..🙏🙌
On the week 7, I lost 15 lbs. I might have got some muscle too but never measure my fat rate. I Eat fast food as treat meal once a week.
i suggest you to do 4 sets instead of 3 and wait 1 minutes on each set to gain more muscle.
@@redd11 thanks! I usually do three sets and wait 2 minutes between each set. Let me try your suggestion tonight.
After long time,i got the
plan.tq sir ❤️
Best exercise
Been doing this 2 months and lost 25 lbs and can see definition
It was very helpful. Cleared out many doubts.. thank you
Day 3 no excuses
Day 7
Finally got the video of week routine
Nice it's my 3rd week❤🎉
It's my 4th week❤🎉
Can you please tell your progress?
Great ❤@@DARKKNIGHT-qi9tm
Great progress @@DARKKNIGHT-qi9tm
@@DARKKNIGHT-qi9tmhows your progress I would love to know if it’s worth it
Thank you ❤❤❤❤
Pre workout eating meal and after
Make video plz😮😮😮
Bro, does a 5Kgs dumbbells is enough to do this exercise?
as long as its difficult for you its good once 3 sets get easy increase sets or increase weight
My first day🎉
Today is your 11 th day😢 or again first day ?
Day 5 no excuses🦇
Are you still at it bro?
@@clearwater3432 yeppp, my body aint like david laid yet but yeah can clearly see difference😂
@@clearwater3432 actually i was just doing my workout
@@NightCqre Me too brother, Good on you bro 👍🏾 keep it up!
@@clearwater3432 W❤️
I don't have a pull bar can I skip it
Yes bro you can skip pull up and instead do lat pull down
@@Mindsetrich2 thanks bro
For how many months should I do this exercise?
For lifetime
To maintain muscle you should do it for life time
lifetime if u want to keep it lol
@@koofyman7249 🤡
Day no - 47
Today is my first dayb🙌
I WANT TO GAIN WEIGHT. SO SHOULD I DO ABS WORKOUT OR AVOID IT WITH SOMETHING ELSE ? PLEASE ADVICE......
If I were you I'd get some weight before starting to workout. Match your BMI and till then do basic exercises. I don't recommend working out when underweight
if there is no pull up bar at home, what can be replaced with a dumbbell?

Superman rows with dumbbells are a decent replacement. But I fear nothing will be as good as pull-ups.
@@NeoN07hcI can't pull up because I'm still a newbie, I can't lift my body
Bro take 2litre cold drink bottle and fill sand on it
i am 15 and i am a beginner and i have constant weights. Is it ok if i am skipping 1 exercise , reducing a couple of reps and doing 1 set less?
Yes but do progressive overload
Doing chest i don't feel pain but my biceps pain little
This video will helpful in fatloss and gain muscle?
Wonderful it's very helpful to meh thankyi❤
Thank you so much 😊🙏
When it says 15 of the hammer curls is it supposed to be 15 on each arm or 15 total
15 each.. Try upto failure on the last set
Ty
I cant do pull ups .... So what will be alternative in back day
I can't feel my chest getting stressed while doing chest workout...what could be the reason
Does anyone have any suggestions for skinny people like me 😢 is these exercises good for me?
Yes absulotley
Day 2, Ate it🔥
1st day watching this on my bed, will let you know the result in 3 months time
Can u pls tell ur current progress
Can I use 20kg or 45kg to build muscle mass I have muscle already just wanna perfect my workout plan
Wanna build muscle faster and bigger I take mass gainer and creatine
Today ima start wish me luck
Does this lead to V taper?
1 week finished
is it for weight loss as well ?
yes u need dumbbells and bench
🔴Guys i did some research and found out that its much better to do full body workout for beginners, i will stick back to this routine after 4-6 weeks of full body workout
Link?
@@almaklani21 ua-cam.com/video/HKPrBRvLPBo/v-deo.htmlsi=BQ2qjvTQJjaTVF1_
i did some changes according to me
@@NightCqre you get video for full body workout?
Search full body workout by Spartan Aesthetix
what day can i add benching to
What if i use brick(s) instead of dumbbells
U can use
I started to see results in a week
Gap between exercises?
2 to 3 mins maximum 5 min
30 sec?
How much does a workout last?
Day 4
On bicep exe4cise I do 2x set till failure is it alright?
3:02 why is this so hard for me😅
Edit:Doing this with 1 dumbbell 🫡
Or reduce the load
Same
Same brohh❤
What is Pyramid workout is this the exercise told in this video?
It's changing the weights after a set
Day 2
Can we do exercises during bulking
That's the point broo
Just start over again bro day 1
Is doing this exercise onece a day enough?
Or need twice?
Once
What should I do if I have no pull up bar????
I recommend going to forest and finding a good tree,i use it for pull ups
@@wxxjtaz😂😂
How much calories does these exercises burn
Day 1
Can women also follow the same routine? Please reply
Yes , if you feel to hard then adjust the sets .
@@adithya711 Thank you
Starting day 1 let's goo
Plz make workout video with dumbbell and barbel rod and barbel curl rod plzz bro make it
I like Sunday 😂
No pain no gain💪
@@ItAcHI-legacy i hate sunday 💀 no need of break man are born to hardwork 💪💪💪
Iam 15 year old Iam 62 kg now how many month it is take to visible six pack for my body
Atleast 3 month if good genetics it will take less time
@@krishdhakan2007 thank you bro 😊
Day 2 target 2.5 month ❤❤
Day 6❤️
Thanks sir ❤
Did somebody did this workout without pyramid up. ? Please someone tell about your progress
It's my second week
And results are good
Ok thank u
Noe after aonth i can see changes too in my body
when im doing exercise like hammer curls do i does 1 rep count when i do it both arms or is 1 rep just one arm
yea ur doing it right
Both
I've been doing this for a month and damm the results thoooo.my muscle start showing up my abbs.are showing up and my forearm are bigger than before.but i don't consume creatine or protein powder but if you that then use it bc it well help you progress like 2 times
Whats your diet bro?
Day 1❤
🎉
Why only 1.3k likes when the video is over 61k views
Amazing video ❤
Push ups tricks brooooo❤
Can we do these exercise by 4 kg dumbles
Any dumbbells will work as long as youre feeling a burn after 10ish reps
Day 3🦇🔥
How is it broooo❤
@@dhanu_creations05 i am in love with process bro Day 4 today❤️
@@dhanu_creations05 i quit fapping too and it feels like life is really worth living, if life hits you hard hit it harder:
Everyone is saying they are losing weight but will i gain weight if im skinny, im trying to gain muscle mass
Yes you will gain muscle mass (if accompanied by proper diet)
@@fakefan9386 ok, thanks
I did Day 1 yesterday already did day 2 today
What about rest day
Now that I’ve started my routine on Saturdays, this is the plan I’ll stick to until I reach my goal weight. I’m currently at 100kg, and while it won’t be easy, I’m determined. I’ll update this comment soon with my progress, so stay tuned. #100kg
Keep going
I was 100 last September now m 70
@@vrdhmanreferral6005 September last year?
Can anyone plzz tell me what do you mean by both arm
Which is an good protein
All protein is good...
Will it work guys ?
yes why wouldnt it
Yeah but you need to hit your protein too
@@ArabicChadBingchilling any recommendations
@@proguy6782lots of chicken, whey protein if you can afford it
@@ArabicChadBingchilling can i take protein sake on rest day
Can a skinny boy do this exercises?
Amazing video 😊😊😊