5 Day Home Dumbbell Workout for 12 year old Male

user profile pictureBy Lyfta AI

This 5 day home workout plan is tailored for a 12 year old male with a height of 162 cm, who is interested in workout through dumbbells. It includes exercises to cover the major muscle groups such as arms, legs, chest, abdomen and shoulders as well as covering the smaller muscles associated with each.

exercise
hammer curl

3 sets x 12 reps

exercise
standing kickback

3 sets x 12 reps

exercise
concentration curl

3 sets x 12 reps

exercise
seated hammer curl

3 sets x 12 reps

exercise
bench squat

3 sets x 12 reps

exercise
lying triceps extension

3 sets x 12 reps

exercise
reverse wrist curl

3 sets x 12 reps

exercise
lateral raise

3 sets x 12 reps

exercise
front raise

3 sets x 12 reps

exercise
squat

3 sets x 12 reps

exercise
step-up

3 sets x 12 reps

exercise
dumbbell glute bridge

3 sets x 12 reps

exercise
lunge

3 sets x 12 reps

exercise
dumbbell sumo squat

3 sets x 12 reps

exercise
lateral raise

3 sets x 12 reps

exercise
lateral raise

3 sets x 12 reps

exercise
standing calf raise

3 sets x 12 reps

exercise
standing calf raise

3 sets x 12 reps

exercise
incline bench press

3 sets x 12 reps

exercise
decline bench press

3 sets x 12 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