#Home routine Dumbbell,Pull up Bar, Body weight 5 days A week

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sullen helm
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Day 2
Monday
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Shoulders/abs
Dumbbell Lateral Raises
Sets:3-4
Reps:8-12

Dumbbell High Pulls
Sets:3-4
Reps:8-12

Dumbbell Shoulder Press
Sets:3-4
Reps:8-12

Dumbbell Rear Delt Flyes
Sets:3-4
Reps:8-12

Dumbbell Rear Delt
Sets:3-4
Reps:8-12

Dumbbell Front Rises
Sets:3-4
Reps:8-12

Shoulder tap Push-Ups
Sets:3-4
Reps:8-12

Shrugs
Sets: 3-4
Reps: 15-20

Abs

Crunches
Sets:3-4
Reps:15-20

Plank
5 Mintues

abdominal hollowing
sets:3
Time:30s

Bird Dog
Sets:3-4
Reps:15-20

Russian Twists
Sets:3-4
Reps:15-20

Side Planks
sets:1-2
Time:30s

Leg rises
Sets:3-4
Reps:10-15

flutter kicks
Sets:3-4
Reps:10-15

hanging leg raises
Sets:3-4
Reps:10-15

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Day 3 |
Tuesday |

Arm Day(Biceps,Triceps,Forearms
Biceps

Hammer Curls
Sets:3-4
Reps:8-12

Biceps curls
Sets:3-4
Reps:8-12

zottman curls
Sets:3-4
Reps:8-12

Setted Curls
Sets:3-4
Reps:8-12

Double Curls
Sets:3-4
Reps:8-12

Triceps

Triceps Kick backs
Sets:3-4
Reps:8-12

Triceps over head dumbbell
Sets:3
Reps:25-30

Triceps Dips
Sets:3-4
Reps:8-12

Wall Pushups
Sets:3-4
Reps:8-12

Forearms

Rist Curls
Sets:3-4
Reps:40-45

Reverse Curls
Sets:3-4
Reps:15-20

Wrist curls variant 2
Sets:3-4
Reps:40-45

Rice Claw
100x

Rice Fist
100x

Rice mid Claw
100x

Rice Hold
30s

Dumbbell Wrist Flexion
Sets:3-4
Reps:15-20

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Day 4 |
Wednesday |
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Back/Abs
Back

Pull Ups Wide Grip
Sets:2
Reps:10

Rengade Row
Sets:3
Reps:12-15

Reverse Flys
Sets:2-3
Reps:12-15

Chin ups
Sets:3
Reps:12

DB Band Over Row
Sets:4
Reps:15

Abs

Crunches
Sets:3-4
Reps:15-20

Plank
5 Mintues

abdominal hollowing
sets:3
Time:30s

Bird Dog
Sets:3-4
Reps:15-20

Russian Twists
Sets:3-4
Reps:15-20

Side Planks
sets:1-2
Time:30s

Leg rises
Sets:3-4
Reps:10-15

flutter kicks
Sets:3-4
Reps:10-15

hanging leg raises
Sets:3-4
Reps:10-15

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Day 5
Thursday |
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Legs/Forearms
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200 Squats Only

200 leg calves

Thats it only my legs is still weak

Forearms:
Rist Curls
Sets:3-4
Reps:40-45

Reverse Curls
Sets:3-4
Reps:15-20

Hammer Curls
Sets:3-4
Reps:15-20

Wrist curls variant 2
Sets:3-4
Reps:40-45

Rice Claw
100x

Rice Fist
100x

Rice mid Claw
100x

Rice Hold
30s

Dumbbell Wrist Flexion
Sets:3-4
Reps:15-20

Zottman Curls
Sets:3-4
Reps:8-12

2 Rest Days

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drinking at least 3 litres of water Daily

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with good diet

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im 15 years old but i have been doing thing workout for 3-4 weeks and im not feeling its too intense or too easy