Home Gym Workout Dashboard

Workout Timers

Stopwatch

00:00

Countdown Timer

00:00

🔥 Full-Body Warm-Up

Before you start your workout, get your body ready with this quick warm-up routine:

Exercise	Duration / Reps
Neck Circles	10 sec each direction
Arm Circles (forward/backward)	15 sec each direction
Shoulder Rolls	15 sec
Torso Twists	20 sec
Hip Circles	10 sec each direction
Leg Swings (front & side)	10 swings per leg
High Knees	30 sec
Jumping Jacks	30 sec
Bodyweight Squats	15 reps
Lunges (alternating)	10 reps per side
Wrist and Ankle Rolls	10 sec each direction

Chest Muscles

Chest (Pectorals)

Main muscles:

Upper chest (Clavicular head)
Mid chest (Sternal head)
Lower chest (Abdominal head)

Exercise	Target Area	Video
Flat Dumbbell Press	Mid chest (sternal head)
Incline Dumbbell Press	Upper chest (clavicular head)
Decline Dumbbell Press	Lower chest (abdominal head)
Flat Dumbbell Fly	Mid chest (stretch & contraction)
Incline Dumbbell Fly	Upper chest (isolation)
Decline Dumbbell Fly	Lower chest (isolation)
Dumbbell Pullover	Chest + Lats (compound)

Shoulder Muscles

Shoulders (Deltoids)

Main muscles:

Anterior deltoid (Front)
Lateral deltoid (Side)
Posterior deltoid (Rear)

Exercise	Target Area	Video
Dumbbell Shoulder Press	Front & side delts (anterior & lateral)
Arnold Press	Front & side delts (with rotation)
Front Raise	Front delts (anterior)
Lateral Raise	Side delts (lateral)
Rear Delt Fly	Rear delts (posterior) + upper back
Dumbbell Upright Row	Traps + side delts

Biceps Muscles

Biceps

Main muscles:

Long head
Short head
Brachialis (assistive)

Exercise	Target Area	Video
Dumbbell Bicep Curl	Overall biceps (long & short head)
Hammer Curl	Brachialis + biceps (long head)
Incline Dumbbell Curl	Biceps long head (stretched position)
Concentration Curl	Biceps peak (focus on short head)
Zottman Curl	Biceps + forearms

Triceps Muscles

Triceps

Main muscles:

Long head
Lateral head
Medial head

Exercise	Target Area	Video
Dumbbell Overhead Tricep Extension	Long head of triceps
Dumbbell Kickbacks	Lateral head + medial head
Dumbbell Floor Press (close grip)	Triceps + chest
Dumbbell Skull Crushers	All triceps heads (especially long head)

Back Muscles

Back

Main muscles:

Latissimus dorsi (Lats)
Trapezius (Traps)
Rhomboids
Erector spinae (lower back)

Exercise	Target Area	Video
Dumbbell Row (one-arm, both)	Lats + rhomboids + mid traps
Chest-Supported Row	Mid/lower traps + rhomboids
Reverse Fly	Rear delts + upper traps + rhomboids
Dumbbell Deadlift	Lower back (erector spinae) + glutes + hamstrings
Dumbbell Pullover	Lats + chest
Shrugs	Upper traps

Leg Muscles

Legs

Main muscles:

Quadriceps (Quads)
Hamstrings
Glutes
Calves
Adductors (inner thighs)

Exercise	Target Area	Video
Dumbbell Goblet Squat	Quads + glutes + adductors
Dumbbell Split Squat	Quads + glutes + hamstrings
Dumbbell Step-Up	Quads + glutes + hamstrings
Dumbbell Romanian Deadlift	Hamstrings + glutes + lower back
Dumbbell Glute Bridge	Glutes + hamstrings
Dumbbell Calf Raise	Calves (gastrocnemius + soleus)
Dumbbell Sumo Squat	Glutes + inner thighs (adductors)

Abdominal Muscles

Abdominals (Core)

Main muscles:

Rectus abdominis (Upper & lower abs)
Obliques (Side abs)
Transverse abdominis (deep core)

Exercise	Target Area	Video
Dumbbell Russian Twist	Obliques + upper abs
Dumbbell Sit-Up	Upper abs
Dumbbell Leg Raise	Lower abs
Dumbbell Side Bend	Obliques
Weighted Plank	Transverse abdominis + full core
Dumbbell Toe Touch	Upper abs
Dumbbell Woodchopper	Obliques + rotational core muscles