Dumbbell workout plan pdf Dumbbell Workout Program for Women PDF To enhance the accessibility of your fitness routine, we have developed a PDF template that you can easily download. Chest Supported Dumbbell Row 3 8 - 12 5. Apr 30, 2021 · That’s why I’ve decided to craft an ultimate 12-week dumbbell workout plan that perfectly outlines the exercises, number of sets and reps, and rest periods that will help you train in an organized way. The first phase involves doing full-body workouts four times weekly. May 12, 2024 · Download and print this dumbbell workout plan to build functional strength and lean muscle at home. Single vs. This free 6-day full body workout plan is the ultimate home workout plan! Dumbbells are all you need for this strength-focused workout plan! Build muscle and burn fat at home! Jul 8, 2023 · This split workout involves performing the push and pull workout on separate days. So, regardless of your goal, there is a dumbbell workout for you! Table of Contents. When deciding on the best dumbbell exercises for your workout routine, it's important to consider your goals and preferences. Dec 14, 2021 · However, you need a well-designed workout plan to train in an organized manner and achieve your fitness goal with dumbbells only. We’re not just talking any old 12 week dumbbell workout plan, the kind you find in magazines. co. Jump to the workout now! Alternatively, you can download the free PDF version of the routine using the link below: Jan 3, 2025 · The Best TRX Workout Routine for Beginners (free PDF) The Ultimate Big Chest Workout Routine (free PDF) Shoulder Workout Plan (with PDF) for Bigger, Thicker Shoulders; The Ultimate 4 Day Push Pull Workout Routine (PDF) Arm Gains Ahead: Get Our Big Arms Workout Plan + PDF! Feb 24, 2022 · Whether you’re starting or training for a while, this resistance band workout routine is worth trying. Download the workout plan PDF with daily workout videos on YouTube. Read article Oct 17, 2024 · While most of the exercises to follow feature dumbbells, a couple of them use just your body weight. Overhead Dumbbell Tricep Extension 3 8 - 12 7. Incorporating dumbbells into your HIIT routine is perfect for a full-body workout that boosts strength and burns fat. Dumbbell Pinwheel Curl 2 8 - 12 6. Multi-Joint Resistance Exercises: Effects on Muscle Strength and Hypertrophy. It includes multiple training splits, such as push-pull-legs (PPL), upper-lower, hybrid, and single-muscle group splits. You don’t have to workout on the same days as the example below but here’s how your workout schedule could look for each option: 3 days per week dumbbell workout plan: Monday–lower body; Wednesday–upper body Workout Reps Sets Rest Dumbbell Leg Raise 8-10 2 <1 min DAY 9: Chest, Triceps, Hamstring, and Glute Workout Reps Sets Rest Flat DB Bench Press 10-15 3 1-3 min Upper Lower Dumbbell Workout Plan Full Body Dumbbell Workout Plan Bro Split Dumbbell Workout Plan Two Body Parts a Day Workout Routine. You’re getting a total body workout that will sculpt your muscles, boost your strength, and rev up your metabolism. 5 Day Dumbbell Workout Routine Without Bench. Dumbbell Shrug 3 12 - 15 MUSCLEANDSTRENGTH. It’s always risky going hard, exercising seven days a week. May 12, 2023 · 4 Week Glute Workout Plan at Home: Alternating Long Leg March:3x 10/leg, Prone Frog Curl: 10-12 x 3, Curtsy Lunge: 10/leg x 2, Dumbbell Step-up: 10/leg x 2 Sep 3, 2024 · In this article, we will give you a five-day split full-body dumbbell workout and all the tips you need to trigger muscle growth. Our 12-week dumbbell workout plan integrates power and hypertrophy exercises by combining the Push-Pull-Leg (PPL) and Upper/Lower splits, offering a balanced approach to strength training and hypertrophy training. The 10×10 workout plan involves performing ten different exercises, one set of 10 reps with a moderate to heavy load. However, they can help you build lean mass, improve your functional fitness, and shape your physique. After that, you can train your arms, legs, and shoulders. It’ll push you to places you didn’t know you could go. Rest between sets: 15-30 seconds during cardio exercises, 30-45 seconds during unilateral exercises, and 45-60 seconds during bilateral exercises. View fullsize. com/ workouts/5-day-dumbbell-only-workout-split Nov 2, 2021 · I've shared a 4-week full-body beginner dumbbell workout routine to build muscles at home with a free PDF so you can download and use. For example, if you workout Feb 17, 2024 · Sam Sulek Workout Routine for Muscle Gain: Day 1 – Back and Rear Delts, Day 2 – Arms, Day 3 – Hamstrings and Quads, Day 4 – Chest and Side Delts, Repeat Oct 28, 2021 · Day 1: 35-Minute Lower Body Dumbbell Workout Workout Time: 35 Minutes Equipment: Dumbbells YouTube Link: 35-Minute Lower Body Dumbbell Workout Pregnancy Modifications: Take low impact options as needed (substitute goblet squats for squat jumps and dumbbell swings for swings with a lateral hop). Dumbbell Back Workout Best Dumbbell Biceps Workout Best Dumbbell Triceps Exercises Top 10 Dumbbell Exercises For Shoulders Related Articles: 5 Day Dumbbell Workout Split The Best 4-Day Split Dumbbell Workout The Best Dumbbell HIIT Workout Plan (With PDF) Beginner Dumbbell Workout Routine With Free PDF 12 Week Dumbbell Workout Plan (With Free 12 Week Dumbbell Workout Plan (with PDF) Start on an extraordinary adventure with our meticulously designed 12-week dumbbell workout regimen, made to ignite your “Dumbbells—nobody’s doing enough with dumbbells. However, make sure you also apply the tips to choose the best type of exercise. /atrinny/ Atrinny Oliveira Sep 29, 2021 · If you’re a fitness beginner try starting with one of our 30-Day Beginner Workout Plans. All you need to do is download the program PDF below—then get to work. Feb 19, 2022 · Frequency: This program involves training two times in three days: two days of workout followed by one day of rest for 30 days. This 12-month muscle-building program involves training four to six times weekly for 60-75 minutes per workout. Full Body Dumbbell Workout 5-Day Split Jul 26, 2022 · The Best TRX Workout Routine for Beginners (free PDF) The Ultimate Big Chest Workout Routine (free PDF) Shoulder Workout Plan (with PDF) for Bigger, Thicker Shoulders; The Ultimate 4 Day Push Pull Workout Routine (PDF) Arm Gains Ahead: Get Our Big Arms Workout Plan + PDF! Sep 13, 2022 · 10-week chest workout routine: Week 1: Lou Ferrigno Chest Workout, Week 2: Calum von Moger Pecs Workout, Week 3: Chris Bumstead workout, Week 4: Franco Chest Workout, Week 5: Kevin Levrone Pecs Workout, Week 6: Phil Heath Chest Workout, Week 7: Coleman Pectoral Workout, Week 8: Dorian Yates Workout, Week 9: Arnold Pecs Workout, Week 10: Jay Cutler Chest Workout Dec 25, 2024 · This training plan also involves supersets, drop-sets, and rest-pause reps. I've just completed my first week of the program, and although I'm definitely feeling sore, I already feel much better overall. 4-Week Muscle Gain Workout Plan for Building a Jacked Body Dec 22, 2024 · Warm-up: Perform bodyweight cardio exercises and dynamic stretches of your choice for 3-4 minutes to prepare your muscles for single dumbbell workouts. View fullsize How many days a week should I do a dumbbell workout? This 12 week dumbbell workout plan has both 3 and 4 day a week options. And if you work out in the gym, you can download the Best Upper Lower Split Workout Routine. Dec 29, 2023 · Working out with resistance bands and body weight may not be enough for strength building. This program calls for you to work out 3 times a week. Wrapping Up. Healthy Eating 28-Days-to-Lean Meal Plan. With the right plan and the right discipline, you can get seriously shredded in just 28 days. Incorporating dumbbell workouts enhances functional strength and stability. muscleandstrength. The total-body workout program builds muscles and strength and enhances cardiovascular fitness. You can start off your dumbbell routine with Chest Day followed by back. The Exercises 1. Here is a sample 5-day dumbbell workout plan that is suitable for the beginner level. Apr 2, 2024 · The Dumbbell Workout Plan Your Dumbbell Workout Plan PDF. “Friendly”—except that they make it even harder!” “The unwieldiness of the dumbbell compared to the barbell brings all the same wonderful neurological dynamics that translate to the Feb 18, 2022 · Program Duration: 4 to 12 weeks: Workout Duration : 30 to 45 Minutes: Workout Level: Beginner to Intermediate: Target Gender: Male and Female: Workout Frequency: 4-5 days a week: Alternate Plan: 4-Week Fat Loss Workout Plan: Program PDF: Download Workout Mar 7, 2024 · However, if you’re looking for a slightly different but effective workout program for muscle development, you can try the high-intensity 10×10 exercise routine. Mar 14 10 Dumbbell CrossFit Workouts for the Hotel Gym View fullsize. Dumbbell Renegade Row Back, Core, Shoulders 6-12 reps, 3 sets Dumbbell Reverse Fly Upper Back, Shoulders 6-12 reps, 3 sets Isometric Dumbbell Row Hold Back, Biceps 6-12 reps, 3 sets Bicep Curl Biceps 6-12 reps, 3 sets Hammer Curl Biceps, Forearms 6-12 reps, 3 sets Exercise Muscles Worked Reps/Sets Shoulder Press Shoulders 6-12 reps, 3 sets Nov 18, 2021 · The full-body workout routine involves training every muscle, from the upper to the lower body. In addition to these weight training exercises in your dumbbell workout plan, consider adding some cardio exercises. However, to build muscle and lose weight, you need a well-designed body recomposition workout plan (along with a diet). Dumbbells and dumbbell-only workout routines gained crazy popularity during the pandemic when fitness facilities were closed. Jul 8, 2024 · 12-Week Dumbbell Workout Plan PDF. Most of all though, it’ll change your body in a way you didn’t think possible. Generally, the push workout includes the training of the chest, shoulder, quads, glutes, and triceps. Sep 22, 2023 · The Best TRX Workout Routine for Beginners (free PDF) The Ultimate Big Chest Workout Routine (free PDF) Shoulder Workout Plan (with PDF) for Bigger, Thicker Shoulders; The Ultimate 4 Day Push Pull Workout Routine (PDF) Arm Gains Ahead: Get Our Big Arms Workout Plan + PDF! Machine-Only 3-Day PPL Split Workout Routine 6 Day Workout Split Routine Coolcicada PPL Routine. Effects of Different Resistance Exercise Forms on Body Composition and Muscle Strength in Overweight and/or Obese Individuals: A Systematic Review and Meta-Analysis. One Arm Dumbbell Rows 4 8 - 10 Each 2. Workout split overview Jul 13, 2022 · 10 Week No-Gym Home Workout Plan: Week 1 to 3 - Mixed Body Part Split, Week 3 to 6 - Full Body Training, Week 7 to 8 - Push/Pull Split, Week 9 to 10 - Muscle Group Workout Feb 18, 2024 · Let our upper body dumbbell workout be your roadmap to unlocking the full potential of dumbbells, transforming routine workouts into a dynamic path of fitness discovery. For this workout, you are required to have dumbbells. In this article, I’ll show you how to design various no-bench dumbbell workout plans to help you build strength and mass and enhance overall fitness. We will also show you a one-day full-body dumbbell workout to burn calories and get you ripped. Related Dumbbell Workout Routines: 10-Week Home Workout Plan with Free PDF (No Gym) PPL Dumbbell Workout Routine (3-4-5-6 Day Split w/PDF) Eventually, any workout plan is effective only as long as it’s beneficial for both your physical and mental well-being. Running, swimming, High Intensity Interval Training, are some great options. Dumbbell Arnold Press 4 8 - 10 3. Here’s a 6-day full-body dumbbell workout routine that includes training 30 minutes each day. Workout plans you’ll see in this article: 2 Day Full Body Workout Mar 18, 2023 · The Best TRX Workout Routine for Beginners (free PDF) The Ultimate Big Chest Workout Routine (free PDF) Shoulder Workout Plan (with PDF) for Bigger, Thicker Shoulders; The Ultimate 4 Day Push Pull Workout Routine (PDF) Arm Gains Ahead: Get Our Big Arms Workout Plan + PDF! 100 Dumbbell Workouts is a field-tested book by DAREBEE that gives you, in one place, 100 dumbbell workouts you can do to help you develop amazing strength at home. If you need to adjust this plan for pregnancy/postpartum, modifications are noted next to the daily workouts to make this fitness plan accessible for all fitness levels. Any dumbbell back workout worth its salt will include multiple variations of rows but we like this incline option because it will hit your back, biceps, and forearms. You can either print it out or keep it on your phone for convenient reference, ensuring that you stay on course with your transformative journey. 5 Day Dumbbell Workout Routine. In this article, I’ll show how to program an ultimate 12-week workout plan to help you build muscle and lose weight simultaneously. Target Muscle Groups: It equally focuses on every muscle group, including the glutes and core, unlike men’s, whose program includes more sessions for the upper body. The PPL splits allow for focused and targeted muscle stimulation in each session, leading to optimal muscle development. Jan 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. 1 Utilizing the 10 exercises proven best by both personal trainers and exercise physiologists, these workouts will encourage balanced, sustainable muscle growth for beginners and experts alike. You can check that out as well if you want to seriously build muscles at home with dumbbells only. Dumbbell exercises often mimic natural movements, engaging multiple muscle groups concurrently to enhance coordination, balance, and overall athleticism. Jul 9, 2024 · Diet plays a key role in weight loss. Jan 10, 2023 · Build muscle and shape your body with dumbbells only in this 12-week program. COM THE TOOLS YOU NEED TO BUILD THE BODY YOU WANT® Store Aug 27, 2021 · 7 Day Gym Workout Plan with PDF: Day 1 – Chest and Triceps, and Core (optional) Day 2 – Back, Biceps, and Wrist, Day 3 – Quadriceps, Calves, and Shoulders, Day 4 – Chest and Triceps, and Core (optional), Day 5 – Back, Biceps, and Wrist, Day 6 – Shoulders, Hamstrings, and Glutes, Day 7 – Rest/Recovery Day Jun 18, 2022 · PPL Dumbbell Workout Routine for Muscle and Sttrength: Day 1 – Push Workout (Chest, Triceps, & Delts), Day 2 – Pull Workout (Back, Biceps, & Forearms), Day 3 – Leg Workout (Quads, Hamstrings, & Calves), Day 4 – OFF Home Dumbbell Workout for Legs Exercise Sets Reps Quads Dumbbell Goblet Squat 3 - 4 8 - 12 Program Duration: 8 Weeks Days Per Week: 1 Day Time Per Workout: 45-60 Mins PDF of This Workout Plan At the Bottom Rest Between sets 1-2 minutes Alternate Plan Dumbbell Split Workout Routine summary of beginner dumbbell workout routine If you work out at home, you can save 3 Day Full Body Workout At Home. 6 Day Dumbbell Workout Routine Workout 1: Chest & Back. Nov 6, 2021 · 5 Day Dumbbell Workout Split The Best 4-Day Split Dumbbell Workout The Best Dumbbell HIIT Workout Plan (With PDF) Beginner Dumbbell Workout Routine With Free PDF 12 Week Dumbbell Workout Plan (With Free PDF) The Ultimate 30-Day Dumbbell Exercise Routine Please help me grow on social sites: Instagram Workout 1: Upper Body Exercise Sets Reps Flat Dumbbell Press 2 10 - 12 Pec Deck Fly 1 10 - 12 Single Arm Dumbbell Row 2 10 - 12 Seated Cable Row 1 10 - 12 Seated Dumbbell Press 2 10 - 12 Dumbbell Lateral Raise 1 10 - 12 Dumbbell Shrug 2 10 - 15 Tricep Pushdown 2 10 - 15 Barbell Curl 2 10 - 12 Barbell Wrist Curl 2 10 - 12 Workout 2: Lower Body Jan 4, 2024 · 30 Minute Dumbbell Workout Plan for 30 Days - Day 1 – Chest and Biceps Day 2 – Quads and Abs Day 3 – Back and Triceps Day 4 – Hamstring, Glutes, Calf and Abs Day 5 – Shoulder and Cardio Day 6 – OFF Repeat Cycle Jul 3, 2024 · This downloadable 12 week dumbbell workout plan (PDF) is all anyone needs to start making serious progress in their entire body today. Sep 13, 2021 · Weeks 1, 4, 7, 10: Full Body Workout; Weeks 2, 5, 8, 11: Push, Pull, Legs; Weeks 3, 6, 9, 12: Upper-Lower Split; Warm-up: It is best to perform some aerobic exercises for a few minutes to increase your heart rate and oxygen supply and get your muscles ready before you start the kettlebell workout session. This routine is suitable for all fitness enthusiasts, from bodybuilders to typical fitness freaks. 1 Gentil P, Soares S, Bottaro M. Final Thoughts. Apr 24, 2024 · 5-Day Dumbbell Workout Plan. This plan focuses on full-body workouts, ensuring balanced muscle development and continuous improvement. This will allow you to build functional strength, tone muscles and burn calories. 7-Day Workout Plan PDF. 1. uk for PosterMate - Workout Exercise Poster - Workout Routine with Free Weights, Home Gym Decor, Home Workout Chart, Room Guide (42 x 63 cm, Dumbbell) : Sports & Outdoors. It’s broken down so that you target major body parts each day. Dumbbell HIIT Workout Exercise Reps Two Arm Dumbbell Swings 20 Program Duration: 4 Weeks Days Per Week: 2 Days Time Per Workout: 60-75 Mins Equipment: Dumbbells Shop at Amazon. If I don’t recommend a workout for pregnancy, I’ve linked an alternative Nov 2, 2022 · You need dumbbell workout poster to choose the right dumbbell exercise. Jun 30, 2023 · The Best TRX Workout Routine for Beginners (free PDF) The Ultimate Big Chest Workout Routine (free PDF) Shoulder Workout Plan (with PDF) for Bigger, Thicker Shoulders; The Ultimate 4 Day Push Pull Workout Routine (PDF) Arm Gains Ahead: Get Our Big Arms Workout Plan + PDF! 6 days ago · 30 Day Challenge Upper Body Workout, Dumbbell Challenge, Fitness Guide, Home Workout Plan, Arm Workout, Digital Download, US Letter, Workout ad vertisement by GetFitWithBarb Ad vertisement from shop GetFitWithBarb GetFitWithBarb From shop GetFitWithBarb $ Apr 12, 2021 · The 3-Month Dumbbell Pro Workout Program I’ve also created an ultimate 3-month dumbbell workout program that includes 72 days of detailed workout, 100+ dumbbell exercises (compound and isolation), the combination of high and low reps range, and some macros details. Dumbbell Shoulder Press 4 sets x 8-12 reps; Lateral Jun 1, 2023 · This four-week workout program for beginners uses dumbbells and fundamental compound exercises to build muscle. Workout Plan Description. Day 6: Leg Dumbbell Workout B Exercise Sets Reps Dumbbell Deadlift 4 8 - 12 Dumbbell Split Squat 4 8 - 12 Each Dumbbell Goblet Squat 3 8 - 12 Dumbbell Hip Thrust 3 10 - 15 Dumbbell Calf Raise 4 20 MUSCLEANDSTRENGTH. . Dumbbell Squat 3 6 - 12 Dumbbell Bench Press 3 6 - 12 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 Dumbbell Squat 3 6 - 12 Dumbbell Bench Press 3 6 - 12 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 Oct 18, 2023 · First of all, I wanted to thank you for putting together the "Dumbbell Only Workout: 5 Day Dumbbell Workout Split" routine. Push Ups 4 sets x As Many Good Reps As Possible; Incline High Row 4 sets x 8-12 reps; Flat Dumbbell Bench Press 4 sets x 10-15 reps; Dumbbell Pullover 4 sets x 12-15 reps; Weighted Crunch 3 sets x 15-20 reps; Workout 2: Shoulders & Arms. This program is split into three phases. The second phase is based on an upper-lower split. Here’s the schedule of the 2 day push pull split: Apr 2, 2024 · It’s a dumbbell workout program that will challenge every facet of your fitness. Dec 30, 2024 · Build strength and muscle at home with this free dumbbell workout plan: Perform 20! Each day you’ll complete a dumbbell workout designed to help you build functional strength and confidence, so you can perform at your peak in everyday life. If you don’t have any dumbbells lying around, try out our HIIT workout plan instead which doesn’t require any equipment. In your dumbbell only workout plan for 5 days, you can dedicate one day for all key muscle groups (chest, back, shoulder, legs and arms), also training Abs on one or two days a week. You can follow this program at your own pace. ” “They’re amazing tools, and they’re hyper friendly for everything we do in CrossFit. Jun 22, 2017 · It can be performed as a complete workout program for up to 8 weeks. Download the free PDF and learn about dumbbell selection, exercises, and tips for beginners and advanced lifters. At that point you may want to consider increasing the volume of the workouts or change up your routine to include more of a variety of equipment. 4 days ago · Program Description. The Classic Push-Pull-Legs (PPL) split is a versatile workout routine favored by fitness legends. Follow a 4 day split with exercises like dumbbell bench press, row, curl, squat and more. Store Workouts Diet Plans Expert Guides Videos Tools DUMBBELL ONLY WORKOUT: 5 DAY DUMBBELL WORKOUT SPLIT This 5 day dumbbell only workout program only requires dumbbells and is perfect for those looking to build lean muscle mass at home or on the go! Link to Workout: https://www. Incline Dumbbell Bench Press 4 8 - 12 4. Full Body Bodyweight HIIT Workout Routine 6 Week HIIT Workout Plan with Weights 30 Minute HIIT Spin Workout Plan for Fat Loss Dumbbell Workout Routine for Weight Loss. 1 Liu X, Gao Y, Lu J, et al. For fitness freaks, it’s always easy to get all the information in a PDF. This dumbbell workout plan PDF is designed to be a muscle building routine. Compound exercises target multiple muscles simultaneously and help yield the same results as isolation exercises but in less time. Feb 1, 2022 · Here are the workout plans you’ll see below: 2-Day Push/Pull Dumbbell Routine; Upper/Lower 2-Day Split Dumbbell Workout; 2 Days a Week Full Body Dumbbell Workout; I’ll also hand out a PDF containing all the programs that you can print and use whenever you hit the workout. And the pull workout includes back, biceps, posterior delt, and hamstring exercises. Here’s a sample 12-week dumbbell workout plan designed to provide a structured progression over the course of three months. May 10, 2023 · In this article, I’ve shared an ultimate 12-week arms workout routine that includes the workouts of popular fitness professionals like Jeff Cavaliere, Arnold, Abel Albonetti, and Kai Greene. These techniques will help you train your muscles in a time-efficient and effective way. But in the end, high risk also yields greater results. May 12, 2024 · We’ve created this free 12 week dumbbell workout plan, and the accompanying printable PDF version, to empower you with the structure and guidance you need to target each muscle group in your body effectively. Feb 22, 2023 · Whether you train at home or in the gym, you can perform dumbbell compound exercises to build strength, muscle, and endurance. COM THE TOOLS YOU NEED TO BUILD THE BODY YOU WANT® Store Workouts Diet Plans Expert Guides Videos Tools DUMBBELL ONLY WORKOUT: 6 Sep 13, 2023 · 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. Chest Supported Row. Oct 24, 2022 · I’ve also created an ultimate 72-day dumbbell workout plan for all fitness enthusiats. You can also call it a 100-rep set training. By The Editors of Men's Health Published: Sep Oct 15, 2024 · May 7 The Beginner Dumbbell Workout PDF Plan Mar 14. snwch bqmskzd ngjodi cws zopzgw nlov yvrfn fftfzs eeyif wwevbz