Home Dumbbell Workout for Teenage Boys

user profile pictureBy Lyfta AI

This workout plan is tailored for teenage boys who want to work from home with dumbbells. It is designed to be completed over five days, with upper arms, legs, chest, abdomen and shoulders as the main muscles targeted. It includes exercises to target smaller, stabilizing muscle groups and aims to strengthen all round.

exercise
incline bench press

3 sets x 8 reps

exercise
alternate biceps curl

3 sets x 12 reps

exercise
diamond push-up

3 sets x 12 reps

exercise
standing triceps extension

3 sets x 12 reps

exercise
seated hammer curl

3 sets x 12 reps

exercise
triceps dip

3 sets x 12 reps

exercise
squat

3 sets x 8 reps

exercise
lunge

3 sets x 8 reps

exercise
standing calf raise

3 sets x 15 reps

exercise
romanian deadlift

3 sets x 15 reps

exercise
dumbbell glute bridge

3 sets x 12 reps

exercise
dumbbell lying on floor chest press

3 sets x 8 reps

exercise
chest fly - arms

3 sets x 12 reps

exercise
push-up

3 sets x 12 reps

exercise
bent over row

3 sets x 12 reps

exercise
kickback

3 sets x 12 reps

exercise
jack split crunches

3 sets x 12 reps

exercise
russian twist

3 sets x 12 reps

exercise
seated leg raise

3 sets x 12 reps

exercise
flutter kicks

3 sets x 12 reps

exercise
dumbbell glute bridge

3 sets x 12 reps

exercise
seated shoulder press

3 sets x 8 reps