THE GAINZ CENTER

HOME WORKOUT PROGRAMS THE GAINZ MANUAL

30DAY
DUMBBELLS
PROGRAM
Build Muscle, Get Aesthetic Body
With Dumbbells
25 - 54 min 30 Days
Per Day

How many times should complete each workout?

I

My muscles are too sore for today's workout, should continue?

I

Some exercises are too difficult for me, what should do? I

Do I need to follow the same speed as the man in the workout video?

Day 1: 40 min

Ep 1: Warm Up Ep 2: Chest Workout Ep 3: Triceps Workout

Ep 4: Abs Workout Ep 5: Cool Down Abs Stretch Ep 6: Static Stretches Cool Down

Day 2: 26 min

Ep 1: Warm Up Ep 2: Back Workout Ep 3: Biceps Workout

Ep 4: Static Stretches Cool Down

Day 3: 40 min

Ep 1: Warm Up Ep 2: Shoulders Workout Ep 3: Legs Workout

Ep 4: Abs Workout Ep 5: Cool Down Abs Stretch Ep 6: Static Stretches Cool Down

Day 4: Rest Day

Day 5: 40 min

Ep 1: Warm Up Ep 2: Chest Workout Ep 3: Triceps Workout

Ep 4: Abs Workout Ep 5: Cool Down Abs Stretch Ep 6: Static Stretches Cool Down

Day 6: 40 min

Ep 1: Warm Up Ep 2: Back Workout Ep 3: Biceps Workout

Ep 4: Abs Workout Ep 5: Cool Down Abs Stretch Ep 6: Static Stretches Cool Down

Day 7: 27 min

Ep 1: Warm Up Ep 2: Shoulders Workout Ep 3: Legs Workout

Ep 4: Static Stretches Cool Down

Day 8: Rest Day

Day 9: 40 min

Ep 1: Warm Up Ep 2: Upper Body Workout Ep 3: Abs Workout

Ep 4: Cool Down Abs Stretch Ep 5: Static Stretches Cool Down

Day 10: 40 min

Ep 1: Warm Up Ep 2: Lower Body Workout Ep 3: Abs Workout

Ep 4: Cool Down Abs Stretch Ep 5: Static Stretches Cool Down

Day 11: Rest Day

Day 12: 40 min

Ep 1: Warm Up Ep 2: Upper Body Workout Ep 3: Abs Workout

Ep 4: Cool Down Abs Stretch Ep 5: Static Stretches Cool Down

Day 13: 40 min

Ep 1: Warm Up Ep 2: Lower Body Workout Ep 3: Abs Workout

Ep 4: Cool Down Abs Stretch Ep 5: Static Stretches Cool Down

Day 14: Rest Day

Day 15: 40 min

Ep 1: Warm Up Ep 2: Chest Workout Ep 3: Triceps Workout

Ep 4: Abs Workout Ep 5: Cool Down Abs Stretch Ep 6: Static Stretches Cool Down

Day 16: 26 min

Ep 1: Warm Up Ep 2: Back Workout Ep 3: Biceps Workout

Ep 4: Static Stretches Cool Down

Day 17: 40 min

Ep 1: Warm Up Ep 2: Shoulders Workout Ep 3: Legs Workout

Ep 4: Abs Workout Ep 5: Cool Down Abs Stretch Ep 6: Static Stretches Cool Down

Day 18: Rest Day

Day 19: 40 min

Ep 1: Warm Up Ep 2: Chest Workout Ep 3: Triceps Workout

Ep 4: Abs Workout Ep 5: Cool Down Abs Stretch Ep 6: Static Stretches Cool Down

Day 20: 40 min

Ep 1: Warm Up Ep 2: Back Workout Ep 3: Biceps Workout

Ep 4: Abs Workout Ep 5: Cool Down Abs Stretch Ep 6: Static Stretches Cool Down

Day 21: 27 min

Ep 1: Warm Up Ep 2: Shoulders Workout Ep 3: Legs Workout

Ep 4: Static Stretches Cool Down

Day 22: Rest Day

Day 23: 40 min

Ep 1: Warm Up Ep 2: Full Body Workout Ep 3: Abs Workout

Ep 4: Cool Down Abs Stretch Ep 5: Static Stretches Cool Down

Day 24: Rest Day

Day 25: 40 min

Ep 1: Warm Up Ep 2: Full Body Workout Ep 3: Abs Workout

Ep 4: Cool Down Abs Stretch Ep 5: Static Stretches Cool Down

Day 26: Rest Day

Day 27: 40 min

Ep 1: Warm Up Ep 2: Full Body Workout Ep 3: Abs Workout

Ep 4: Cool Down Abs Stretch Ep 5: Static Stretches Cool Down

Day 28: Rest Day

Day 29: Rest Day

Day 30: 54 min

Ep 1: Warm Up Ep 2: Upper Body Workout Ep 3: Legs Workout

Ep 4: Abs Workout Ep 5: Cool Down Abs Stretch Ep 6: Static Stretches Cool Down

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