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Week 4. Monday: Squats (3 sets of 8-12 reps) Tuesday: Tricep dips (3 sets of 8-12 reps) Wednesday: Shoulder press (3 sets of 8-12 reps) Thursday: Rest day. Friday: Planks (3 sets of 60 seconds) Remember to always use proper form when performing these exercises to avoid injury and get the most out of your workout.
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Wednesday - Legs. Pop Squat: 3 sets of 10 to 12 reps. Cossack Squat: 3 sets of 10 reps on each side. Front Lunges: 3 sets of 10 reps on each side. Lying Leg Curl: 12 reps x 3. Romanian Deadlift: 8 reps x 3. Standing Leaning Forward Calf Raises: 10 reps on each side x 3.
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This Dumbbell Workout PDF Plan Is the Perfect Home Training Routine. You can still make gains at home without a whole gym's worth of gear. Here's how. HOME WORKOUTS CAN be bland, uninspired rounds.
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The 12-Week Dumbbell Workout Plan (with pdf) is designed to take you through multiple phases of fitness. The plan contains four distinct phases, guiding you from endurance through to explosive power. The purpose of your free workout plan is to give those of you with limited access to equipment a chance to achieve your fitness goals.
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Perry Mykleby, ACE CPT. January 10, 2023. In this 12 Week Dumbbell Workout Plan you'll find a routine that can add muscle, and shape to what you have now. Dumbbells and dumbbell-only workout routines gained crazy popularity during the pandemic when fitness facilities were closed. People found out that they could actually get a good workout.
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Mountain Climber (15-sec) Front Leg Swings (10 reps/leg) High Knees (15-sec) Bear Crawls (30-sec) Repeat twice times. You can check out as many as 70 bodyweight aerobic exercises that can raise your heart rate. Okay! Let's uncover the complete schedule of an 8 week dumbbell workout plan for beginners.
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Chest Supported Dumbbell Row 3 8 - 12 5. Dumbbell Hammer Curl 2 8 - 12 6. Dumbbell Floor Press 2 8 - 12 7. Seated Dumbbell Shrug 2 12 - 15 Day 4: Dumbbell Lower Body Workout Exercise Sets Reps 1. Dumbbell Stiff Leg Deadlift 4 8 - 10 2. Dumbbell Rear Lunge 4 8 - 10 3. Dumbbell Hip Thrust 4 8 - 10 4. Dumbbell Split Squat 3 8 - 12 5. Seated.
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Following the dumbbell workout plan calendar (printable PDF) will push you out of your comfort zone and toward serious progress. The schedule includes workouts three days a week for 12 weeks. Every 2 weeks, the workouts become more difficult. Individual workouts range from 15 minutes to 30 minutes, depending on your pace.
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This PDF Program Gives You the Only 6 Dumbbell Workouts You'll Ever Need Build muscle and get stronger using only one essential type of training tool. By The Editors of Men's Health Published: Sep.
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I share science-based, practical, and logical information that can help you achieve your desired fitness goal. The Most Effective 6 Day Dumbbell Workout Plan: Day 1 - DB Push workouts (Chest, Triceps, & Shoulders) Day 2 - DB Pull workouts - Back, Biceps, Rear Delt & Core Day - 3 - Legs Day 4 - Chest, Triceps, & Shoulders Day 5 - Back, Biceps.
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Workout Reps Sets Rest Dumbbell Glute Brdige 10-12 3 < 1-min DAY 20: Quads, Shoulders, and Calves Workout Reps Sets Rest Dumbbell Squat 12-15 3 1-3 min Dumbbell Step-up 10-12 3 1-2 min DB Reverse Lunges 12-15 2 1-2 min Dumbbell Arnold Press 10-12 4 1-3 min Dumbbell Lateral Raise 8-10 3 1-3 min
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Day 5: Complete Upper Body Dumbbell Workout Exercise Sets Reps 1. One Arm Dumbbell Rows 4 8 - 10 Each 2. Dumbbell Arnold Press 4 8 - 10 3. Incline Dumbbell Bench Press 4 8 - 12 4. Chest Supported Dumbbell Row 3 8 - 12 5. Dumbbell Pinwheel Curl 2 8 - 12 6. Overhead Dumbbell Tricep Extension 3 8 - 12 7. Dumbbell Shrug 3 12 - 15
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One Arm Dumbbell Row 3 6 - 12 Standing Dumbbell Curl 3 6 - 12 Two Arm Seated Dumbbell Extension 3 6 - 12 Sit Up 3 10 - 25 Wednesday Exercise Sets Reps Full Body Dumbbell Step Up 3 6 - 12 Dumbbell Stiff Leg Deadlift 3 6 - 12 Seated Dumbbell Press 3 6 - 12 Standing One Leg Dumbbell Calf Raise 3 10 - 20 Dumbbell Shrug 3 10 - 15 Dumbbell Side Bends.
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The free 12 weekly dumbbell workout plan PDF will find you get results quickly the giving him structure and guidance. Printable and FREE! Reasons follow a exercise project? It's very easy the simply selection increase a pair of dumbbells and start doing bicep curls or an dumbbell expenses squat, but to really achieve your fitness goals, it.
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The Ultimate Full-Body Dumbbell Workout. Before you get going on the complexes, grab a 10- to 12-pound dumbbell and complete the warm up. Rest 2-3 minutes between complexes. 1. Single-Dumbbell Halo. 1 set, 10 reps (in both directions) 2. Bent-Over Reverse Fly. 1 set, 10 reps.
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Here is a sample 5-day dumbbell workout for beginners. If you don't have dumbbells yet, try our HIIT workout plan, no equipment required. Day 1: Goblet Squats: 3 sets of 8-12 reps. Chest Press: 3 sets of 8-12 reps. Seated Row: 3 sets of 8-12 reps. Plank: 3 sets of 30-60 seconds. Side Plank: 3 sets of 30-60 seconds (per side)
