1-Week Workout Schedule - 4kg Dumbbells

Day 01 (Monday)

Upper Body Strength

1. DB Floor Press 3 × 12-15

Press dumbbells straight up over chest. Lower until triceps touch floor.
2. DB Bent-Over Rows 3 × 12-15

Hinge hips back. Pull dumbbells towards waist, squeezing shoulder blades.
3. DB Shoulder Press 3 × 10-12

Press dumbbells vertically overhead without arching lower back.
4. Push-Ups 3 × Max

Keep core tight. Lower chest to floor and push back up.

Lower Body & Core

1. DB Goblet Squats 3 × 12-15

Hold weight at chest. Sit deep into squat keeping chest high.
2. DB Romanian Deadlifts (RDL) 3 × 12-15

Push hips back with flat back until hamstrings stretch.
3. DB Reverse Lunges 3 × 10-12/leg

Step backward into a lunge. Lower back knee toward floor.
4. Plank Hold 3 × 30-45s

Hold forearms and toes on floor. Keep body in straight line.

Rest & Recovery

Rest & Muscle Growth Day.
Focus on high-protein nutrition, hydration, and walking.

Full Body Compound

1. DB Thrusters 3 × 10-12

Squat down, then drive up explosively into an overhead press.
2. Single-Arm DB Row 3 × 12-15/side

Support off a chair with one hand, row dumbbell with the other.
3. Incline Push-Ups 3 × 12-15

Hands on an elevated surface (chair/bed) and perform push-ups.

Rest & Recovery

Rest & Muscle Growth Day.
Keep up with meals and ensure good sleep quality.

Upper Body & Arms

1. DB Floor Flyes 3 × 12-15

Open arms wide in arc, squeeze chest at top.
2. DB Hammer Curls 3 × 12-15

Curl dumbbells with palms facing each other (neutral grip).
3. Lying Tricep Skullcrushers 3 × 12-15

Lower dumbbells towards forehead bending elbows, then press up.

Rest & Recovery

Rest & Weekly Recovery.
Prepare meals and rest up for next week's sessions!