Workout program to get lean and bigger for everyone men and women

Do 2 days on  and one day off or as a rest day do cardio or fast walk, I hate running so I do walk fast and it does help

 

Home workout

My dumbbells are 3.5 kg so not that heavy.

Let me know what you think, if there is anything I should change or if you think its unrealistic for a start

 

Day Cardio Exercises
Monday Run 3km:

 

Or walk fast for 40 min to 60 as a cardio

Push ups 3×5

Dips 3×10

Bicep curls 3×20

Shoulder press 3×15

Reverse fly 3×15

Plank 3x45secs

Seated bicep curls (resistance band) 3×10

Overhead outward push (resistance band) 3×10

Scapular retraction (resistance band) 3×10

Tuesday Run 3km Squats 3×15 body w

Lunges 3×10

Calf raises 3×20

Wide squat 3×15 body w

Bicycle crunch 3×10

Leg raise 3×10

Standing hip extension 3×15 (resistance band)

Standing hamstring curls 3×15 (resistance band)

Standing leg abduction 3×15 (resistance band)

Wednesday Cycle 6km rest
Thursday Run 3km Push ups 3×5

Dips 3×10

Bicep curls 3×20

Shoulder press 3×15

Reverse fly 3×15

Plank 3×45 secs

Seated bicep curls (resistance band) 3×10

Overhead outward push (resistance band) 3×10

Scapular retraction (resistance band) 3×10

Friday Run 3km Squats 3×15

Lunges 3×10

Calf raises 3×20

Wide squat 3×15

Bicycle crunch 3×10

Leg raise 3×10

Standing hip extension 3×15 (resistance band)

Standing hamstring curls 3×15 (resistance band)

Standing leg abduction 3×15 (resistance band)

Saturday Rest Stretch only
Sunday Rest Rest

 

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