6 Days Muscle Mass Workout Plan - Home Edition
| Exercise | Sets x Reps | Equipment | Notes |
|---|---|---|---|
| Dumbbell Bench Press | 3 x 8-12 | Dumbbells | Floor press if no bench available |
| Incline Dumbbell Press | 3 x 8-12 | Dumbbells + Bench | Use bands under bench if needed |
| Dumbbell Fly | 3 x 10-12 | Dumbbells | Control the stretch, squeeze at top |
| Banded Triceps Pushdown | 3 x 8-12 | Resistance Bands | Anchor band overhead |
| Dumbbell Overhead Triceps Extension | 3 x 10-12 | Dumbbell | Single or double arm variation |
| Exercise | Sets x Reps | Equipment | Notes |
|---|---|---|---|
| Band-Assisted Lat Pulldown | 3 x 8-12 | Resistance Bands | Anchor high, or substitute Pull-ups |
| One-Arm Dumbbell Row | 3 x 8-12 | Dumbbells | Each arm, use bench for support |
| Dumbbell Reverse Fly | 3 x 10-15 | Dumbbells | Light weight, focus on rear delts |
| Dumbbell Curl | 3 x 8-12 | Dumbbells | Alternate with hammer curls |
| Concentration Curl | 3 x 10-12 | Dumbbell | Seated, elbow on thigh |
Alternative: Banded Row can replace dumbbell row
| Exercise | Sets x Reps | Equipment | Notes |
|---|---|---|---|
| Dumbbell Goblet Squat | 3 x 10-15 | Dumbbell | Hold at chest, full depth |
| Stability Ball Leg Curl | 3 x 10-12 | Stability Ball | Or banded hamstring curl |
| Dumbbell Bulgarian Split Squat | 3 x 10-12 | Dumbbells | Each leg, rear foot elevated |
| Dumbbell Standing Calf Raise | 3 x 15-20 | Dumbbells | Rise on toes, full contraction |
| Weighted Crunch w/ Dumbbell | 3 x 15-20 | Dumbbell | Or band-resisted crunch |
Alternative: Banded squat and banded quad extension options available
| Exercise | Sets x Reps | Equipment | Notes |
|---|---|---|---|
| Dumbbell Shoulder Press | 3 x 8-12 | Dumbbells | Seated or standing |
| Dumbbell Lateral Raise | 3 x 10-12 | Dumbbells | Control weight, pause at top |
| Dumbbell Front Raise | 3 x 10-12 | Dumbbells | Alternate arms or both together |
| Dumbbell Shrugs | 3 x 10-12 | Dumbbells | Roll shoulders up and back |
| Dumbbell Zottman Curls | 3 x 10-12 | Dumbbells | Curl up, rotate, lower slowly |
| Close-Grip Push-ups | 3 x 8-15 | Bodyweight | Hands close together, triceps focus |
Alternative: All exercises can be done with resistance bands