Create me a workout plan that I can do at home with the only equipment available being dumbbells. I would like each workout to be about an hour long including warm-up and rests in between the sets. It should focus on different muscle groups each day with a three day cycle and a rest day on Sundays.
Sure, here's a workout plan that you can do at home with dumbbells:

Day 1: Chest and Triceps
• Warm-up: 5-10 minutes of light cardio and dynamic stretches.
• Dumbbell bench press: 3 sets of 10 reps.
• Dumbbell flyes: 3 sets of 10 reps.
• Close-grip dumbbell press: 3 sets of 10 reps.
• Overhead dumbbell extension: 3 sets of 10 reps.
• Tricep kickbacks: 3 sets of 10 reps.
• Rest for 1-2 minutes between each set.

Day 2: Back and Biceps
• Warm-up: 5-10 minutes of light cardio and dynamic stretches.
• Dumbbell rows: 3 sets of 10 reps.
• Single-arm dumbbell rows: 3 sets of 10 reps on each side.
• Dumbbell pullovers: 3 sets of 10 reps.
• Alternating dumbbell curls: 3 sets of 10 reps on each arm.
• Hammer curls: 3 sets of 10 reps.
• Rest for 1-2 minutes between each set.

Day 3: Legs and Shoulders
• Warm-up: 5-10 minutes of light cardio and dynamic stretches.
• Dumbbell squats: 3 sets of 10 reps.
• Dumbbell lunges: 3 sets of 10 reps on each leg.
• Dumbbell step-ups: 3 sets of 10 reps on each leg.
• Dumbbell shoulder press: 3 sets of 10 reps.
• Lateral raises: 3 sets of 10 reps.
• Front raises: 3 sets of 10 reps.
• Rest for 1-2 minutes between each set.

Rest Day: Sunday
During your workouts, be sure to choose a weight that challenges you but allows you to maintain good form. Increase the weight gradually as you get stronger. Also, remember to stretch and cool down after each workout.
What are some good options for cooling down?
Cooling down is an important part of any workout routine as it helps reduce heart rate and blood pressure, prevent muscle soreness, and promote flexibility. Here are some good options for cooling down after your workout:

1. Static stretching: This involves holding a stretch in a stationary position for 10-30 seconds. You can stretch all of the major muscle groups used during your workout.

2. Foam rolling: Using a foam roller can help relieve muscle soreness and tightness. Roll over each muscle group for 30-60 seconds.

3. Walking or light jogging: This helps gradually lower your heart rate and cool down your body. Aim to do this for 5-10 minutes.

4. Yoga: Practicing yoga poses such as child's pose, downward dog, and pigeon pose can help stretch your muscles and promote relaxation.

5. Deep breathing: Taking slow, deep breaths can help calm your mind and lower your heart rate.

Remember, cooling down should be a gradual process that lasts at least 5-10 minutes after your workout. Choose the methods that work best for you and make them a regular part of your workout routine.