7-Day Lose Inches & Pounds Workout Plan

You’d be surprised how much time you waste at the gym without a game plan. Between deciding what to do and waiting for your turn on the machines, you could cut your gym time in half by having a plan prepared.

That’s why we’ve put together this 7-day gym plan. It will tell you exactly what to do each day of the week. The best part? You don’t need to wait for machines. The only equipment you need is a set of medium dumbbells.

What You’ll Need: Medium set of dumbbells (8-15 lb.); gym timer such as Gymboss; gym mat or bath towel.

What to Do: Perform each move for 45 seconds, then rest for 15 seconds. Repeat a total of 5 times. Watch the videos to make sure that you perform the exercises with proper form.

Mondays: Arms
1. Standing Bicep Curls
2. Push-Ups
3. Up & Down Plank
4. Dumbbell Tricep Extension
5. Plank

Tuesdays: Abs
1. Russian Twist with a Dumbbell
2. Jackknife Crunch
3. Leg Lifts
4. Straight Leg Sit Up
5. Plank

Wednesday: Legs
1. Bodyweight Squats
2. Walking Lunges
3. Bulgarian Split Squat (Right Leg)
4. Bulgarian Split Squat (Left Leg)
5. Calf Raises with Dumbbells

Thursday: Shoulders, Chest, and Back
1. Dumbbell Shoulder Press
2. Plank Row
3. Dumbbell Reverse Flyes
4. Push-Ups
5. Supermans

Friday: Abs
1. Burpees
2. Side Plank (Right Side)
3. Side Plank (Left Side)
4. Toe Touches
5. Reverse Crunch

Saturday: Butt
1. Donkey Kickback (Right Leg)
2. Donkey Kickback (Left Leg)
3. Glute Bridge
4. Alternating Side Rear Lunges
5. Goblet Squat

Sunday: Rest Day

Bicep Curls


Up & Down Planks

Tricep Extensions


Russian Twist

Jackknife Crunch

Leg Lifts

Straight Leg Sit-Ups


Walking Lunges

Bulgarian Split Squat

Calf Raises

Shoulder Press

Plank Row

Dumbbell Reverse Flyes




Toe Touches

Reverse Crunch

Donkey Kickback

Glute Bridge

Rear Lunges

Goblet Squat

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