Workout Plan

Frequency

Intensity

Time

Type

2-3 times a week

Use 20lb
dumbbells

2 sets of 12 reps
each

2-3 times a week

2 5lb dumbbell

3 sets of 15 to
20 reps

2 times a week

2 5lb dumbbell

2 sets 12 reps
each

3-4 times

No weight

2 sets 20 reps

3-4 times

No weight

2 sets of 1 min

Squat(targets
legs, lower back,
buttocks, calves)
Curtsy
lunge(targets
legs, buttocks,
hamstrings)
Arms and
shoulder
exercises( target
s bicep muscle,
shoulder and
triceps)
Crunches( target
s abdomen
muscles)
Plank posture
(targets
abdomen, core
muscles, back,
hamstrings,
arms and
shoulder)

My training goal:

To build lean muscles on legs and arms and tighten abdomen muscles.