サンプル出力
27 10月 2026に作成
4-Week Home Dumbbell Strength Plan
Schedule: Monday, Wednesday, Friday
Equipment: Dumbbells and a sturdy chair/bench
Session length: About 40–55 minutes
Rest: 90–120 seconds between main sets; 60–90 seconds between accessory sets
Warm-Up Before Every Workout
Complete 1–2 rounds:
- March or jog in place — 60 seconds
- Bodyweight squats — 10 reps
- Hip hinges — 10 reps
- Alternating reverse lunges — 6 per side
- Arm circles — 10 each direction
- Scapular push-ups against a wall or floor — 10 reps
- Light dumbbell rehearsal of the first two exercises — 1 set of 8 reps each
Weekly Schedule
| Day | Workout |
|---|---|
| Monday | Workout A |
| Wednesday | Workout B |
| Friday | Workout C |
Workout A
| Exercise | Sets × Reps | Form Cue |
|---|---|---|
| Dumbbell goblet squat | 3 × 6–10 | Keep your whole foot planted and drive your knees in line with your toes. |
| Dumbbell floor press | 3 × 6–10 | Keep elbows about 30–45° from your torso and wrists stacked over elbows. |
| One-arm dumbbell row | 3 × 8–12/side | Pull your elbow toward your hip without rotating your torso. |
| Dumbbell Romanian deadlift | 3 × 8–12 | Push your hips back while keeping the dumbbells close to your legs. |
| Dumbbell suitcase carry or hold | 3 × 30–45 sec/side | Stand tall and resist leaning toward the weight. |
Workout B
| Exercise | Sets × Reps | Form Cue |
|---|---|---|
| Dumbbell reverse lunge | 3 × 6–10/side | Step back far enough to keep the front heel firmly planted. |
| Standing dumbbell overhead press | 3 × 6–10 | Brace your ribs down and avoid leaning backward. |
| Dumbbell glute bridge | 3 × 10–15 | Tuck your pelvis slightly and squeeze your glutes at the top. |
| Dumbbell pullover on floor | 3 × 8–12 | Keep ribs down and lower only as far as your shoulders allow comfortably. |
| Dumbbell dead bug hold | 3 × 6–10/side | Press your lower back gently into the floor throughout each rep. |
Workout C
| Exercise | Sets × Reps | Form Cue |