12 Week Dumbbell Workout Plan to Build Muscle at Home, Weekly Gym Machine Workout Routine with Free PDF, Free 8 Week Kettlebell Program for Athleticism, 10 Resistance Band Exercises for Back and Shoulders with a Workout Routine, 4 Day Powerlifting Program for Ultimate Strength w/PDF, List of 53 Low Calorie Foods for Weight Loss w/PDF, The Ultimate 12 Week Dumbbell Workout Program, The Ultimate Free Workout Plans PDF For All Fitness Freaks, 10 Week Home Workout Plan with Free PDF (No Gym), 12 Week HIIT Program to Burn Fat with Free PDF, 6 Month Bodyweight Workout Plan to Build Muscle at Home w/PDF, Quad, Hamstring, Glutes, Calves, Abdominal Muscles, Oblique, Overhand Grip Bent-over Row: 3 sets of 12 reps each, One-arm Dumbbell Row: 3 sets x 10 reps on each side, Cossack Squat: 3 sets of 10 reps on each side, Front Lunges: 3 sets of 10 reps on each side, Standing Leaning Forward Calf Raises: 10 reps on each side x 3, Lying Prone Incline Kickback: 10 reps x 3, One-arm Overhead Tricep Extension: 10 reps on each side x 3, 10 Half Kneeling Low to High Chops on each side. Yes, you can. Day 1 - Chest and Shoulders. Here are some important points to consider: There are three fundamental dumbbell geometries: All three have their advantages. Advantages: They are attractive and usually have a vinyl covering and a hexagonal head so no rolling around and no noise. 0000030864 00000 n Adobe d C ^sN8&bk0,f6\H*@587[l >aUc22k !I$^VmU`):FuD&4\J=7'UwR^-s1X[wO2'mnR Spread the leg as wide as the shoulder. Now I have moved on to this routine starting a few days ago. 7) Consume mostly water and cut down on . Transverse is top and bottom halves. Average Workout Duration 30 Minutes Training Days Per Week 4 Days Required Equipment Dumbbells . 1. The blank printable workout log is identical to the Workout Log Template for Excel (below), so if you have a regular weekly workout program, you can save time by listing the exercises and saving a copy of your workout log . 1 0 obj<>/Font<>/XObject<>/ProcSet[/PDF/Text/ImageB]/ExtGState<>>>>> endobj 4 0 obj<>stream The plan contains four distinct phases, guiding you from endurance through to explosive power. Uses these illustrated printables to guide you as you exercise your legs: Dumbbell squats (pdf) (overall) Dumbbell lunges (pdf) (overall) Dumbbell chest press. Leaning Dumbbell Lateral Raises: 3 sets x 15 reps. Dumbbell Bicep Curl: 3 sets x 15 reps. Furthermore, a dumbbell workout at home is a doddle. 0000019886 00000 n 1. This program calls for you to work out 3 times a week. h @XW#RkO r>PBI$I$I,kKgU7!c`g|Help33^IR3:Z L\@A?pW;l2?>I$I$I$S_Pq:Eh'|)eOs {Y;~3aZ#O/`Q>Z\O@Q=-ALxND+\aCIWI$I$I%f=1,`e2d1css"n{kB` 7 A.Vwc Disadvantages: They tend to be slightly more expensive By the time you have a decent range of weights, you will need space or a proper rack. Therefore they need to recover and rebuild and for that, they require the correct food. That upper-lower leg approximation is what makes A$$-to-Grass (ATG) squats effective. Now being used by more and more serious dumbbell enthusiasts, the Powerblock does not look like the conventional dumbbells. 3 !1AQa"q2B#$Rb34rC%Scs5&DTdEt6UeuF'Vfv7GWgw ? Add to Favorites . How To Build Muscle Using Light Weights A full Workout. Bodybuilding After 60 In Guys 7 Tips About How To Build Muscle Tissue Faster. Do not exceed weight limits of the exercise device. However, if you dont get time in the evening, try to optimize that time when you feel more energetic. So a balanced diet of protein, carbohydrates, vegetables and fruit is vital. We apologize for any inconvenience. Dumbbells squats At the end of the book is a 12-week workbook in which you can record and . With shoulders flexed to 90, grasp dumbbells. Some polymer coatings are better than others. Health Disclaimer: Our contents are for information purposes only and should not be substituted with personal health or medical advice. Youll not get the results you want if you have only a couple of weights. Before you get going on the complexes, grab a 10- to 12-pound dumbbell and complete the warm up. Give you more functions to build up muscle. However, youll have to be consistent and lift as heavy as possible with a proper form to get the desired results faster. Lying Leg Curl: 12 reps x 3. And the muscle group (Bro) split means training one muscle group at a time. ?JmmAb![ kghLVe W^wYvSA-{KClk'1nr,\ btely8N\+L21@ I$J`^O~l$I$I$I$I/ Square dumbbellsbecause theyre almost always the adjustable varietyrequire no rack, although the manufacturer offers an attractive rack option if youre interested and want your dumbbells stored off the floor. Do 3 sets of 15. 0000005601 00000 n Doing so will maintain the load on your triceps at all times during a set. Can you build muscle using dumbbells only? It is the period when your muscles grow in response to the stimulus. 0000022077 00000 n Rather it is an oblong object, self-contained as far as a wide variety of weights is concerned. So now you don't have any more excuses to not make gains. 0000007386 00000 n Assembly and Owner's Manual. Printable Dumbbell Workout Charts Template Business Psd Excel. P/P/L/rest/P/P/L during a week). It usually takes three to four months to see the noticeablemuscles. One Arm Dumbbell Rows 4 8 - 10 Each 2. Day 5: Complete Upper Body Dumbbell Workout Exercise Sets Reps 1. He holds a journalism degree from the University of North Texas, where he competed in powerlifting. Unique rubber O-ring anti-loose design ; Free connection steel tube to change dumbbell to barbell. Squeeze each rep hard at the top and pause for a second or two at the bottom of each rep. Use 1 to 2 RIR until you master the exercises. 10 Tips To Get Amazing Results. You're going to feel fantastic, even with just a simple workout with dumbbells. Supine Dumbbell Fly. %PDF-1.7 % Or you can keep doing it till the time youll enjoy and see the benefits. Day 1 - Pull Day (Back and Biceps) Day 2 - Push Day (Chest, Triceps, Shoulders) Day 3 - Leg Day (Quads, Hamstrings, Calves) Day 4 - Rest. Lie on back with feet flat on the floor. 2. Asking because there is a ton of conflicting information out there. 0000061188 00000 n Disadvantage; The only disadvantage is the cost, as you purchase a complete set. If youre working out on a carpeted area like short artificial turf (as is found in many functional training facilities), the hex or octagonal DB isnt a tremendous advantage. And the answer is pretty simple you should press half your body weight. Equipment: Dumbbells. 0000010399 00000 n Printable Workout Log. 0000051850 00000 n Progressive overload is very-well documented for building muscle and strength. 0000008621 00000 n This will train and gain the glutes and calves muscles. 6 Day Push/Pull/Legs (PPL) Dumbbell Workout Plan To Build Muscle, Full-body 6 Day Dumbbell Workout Routine at Home, DB Bro-Split 6 Day Workout Plan to Maintain Muscles, Weekly Gym Machine Workout Routine with Free PDF, Free 8 Week Kettlebell Program for Athleticism, 10 Resistance Band Exercises for Back and Shoulders with a Workout Routine, 4 Day Powerlifting Program for Ultimate Strength w/PDF, List of 53 Low Calorie Foods for Weight Loss w/PDF, Check Out The Ultimate 3-Month Dumbbell Workout Plan on, A Comparison Between Total Body and Split Routine Resistance Training Programs in Trained Men, PPL 6 Day Gym Workout For Strength And Hypertrophy, 6-Day Full-Body Dumbbell Workout Routine PDF. 22 Minute Hard Corps Workout Calendar. The closer the upper and lower legs get to one another during a squat, the greater the range of motion. We are required to prepare two dumbbells in this exercise. 0000004364 00000 n A couple of 24 boards will do fine for these purposes. Depending on what you like and what suits you the most, you can save or download one of the programs. Abdominal routine, Building muscle has 3 legs: This 30-Minute Diabolical Dumbbell Demolition Workout Will Shred Fat All you need to burn off fat is a set of dumbbells and half an hour. Their design allows them to be held in natural positions without the constraints of a bar running across your body. 0000047814 00000 n Theyre functionally responsible for moving the shoulder blades (scapulo-thoracic joint). But make sure you work out your large muscles, such as chest, back, and legs, twice a week. Chest flys target the major pectoral muscle (pectoralis major) and can be performed on the flat, decline, and incline benches. 5) Maintain the interval time 1 minute to 3 minutes between sets. I found that I could progress and regress my routines very effectively with that range without sacrificing form or resistance amount. The weights should feel heavy during those last reps even if the number on the dumbbell isnt impressively large. 0000008756 00000 n Thursday: Yoga, Active Recovery or Rest Day. Bent-over rowClench the muscle of the stomach, core, hold the two dumbbells with each hand, bend ninety degrees, and bring the dumbbells up and down, as long as the movement does not go beyond the shoulder position. 12 Week Dumbbell Workout Plan Pdf Free And Printable Justfit Printable 12 Week Dumbbell Workout Plan For Beginners Free Pdf Fitness Drum 3 Day Full Body Dumbbell Workout Plan With Pdf Dr . It will help you perform each exercise effectively mentioned in the above 6 Day dumbbell workout schedule. 0000061997 00000 n The higher repetitions will help you boost strength while the heavier loads increase mass. This device helps us to squeeze our chest more so that the muscle is gained. 0000064051 00000 n The Ultimate 6 Week CrossFit Workout Plan (with PDF), The Ultimate Full Body Workout Plan (Free PDF), The Ultimate 12 Week Kettlebell Program (Free PDF), How to Stay in Ketosis After a Water Fast, The Ultimate 12 Week Glute Building Workout Plan (Free PDF), The Ultimate Free Workout Plans (PDF) For Fitness Lovers, The 12 Week Dumbbell Workout Plan In a Nutshell. Progressive overload is the first of the three ways youll track your progress (the others being the mirror and how your clothes fit). 0000009032 00000 n Dumbbells military shoulder press 1. Slowly return the dumbbells to the starting position. Read the article. We also offer some advice on dumbbell selection so that you can get the best out of the dumbbells you already have or planning to purchase. Dumbbells Vs Barbell: Whats Better For You? Day 1: Upper A. Dumbbell Bench Press: 3 sets x 15 reps. Incline Dumbbell Bench Press: 3 sets x 15 reps. Incline Dumbbell Lying Row: 3 sets x 15 reps. Dumbbell Row: 3 sets x 15 reps. Arnold Press: 3 sets x 15 reps. Abdomen. Bowflex SelectTech 2080 Barbell Weight Upgrade. document.getElementById( "ak_js_1" ).setAttribute( "value", ( new Date() ).getTime() ); This site uses Akismet to reduce spam. See below. The best online fitness resource you'll ever need. 0000035188 00000 n 0000061545 00000 n ',UV>.jV2{ _FTk{?IOkF/ h2H/TUI=+ge[][Z]5+Ru!s/G_r [,uu;. All of these exercises are in Dumbbell Stack 52 exercise cards (available in our store or on Amazon.com). Your glutes are one of your bodys largest muscles. Farmers' walkWe also need two dumbbells here to keep our position balanced. 0000004776 00000 n Directions. My personal preference are the chamfered grips that are wider in the middle and tapered toward the ends. Progressive overload is simple. Close the movement by standing straight firmly. The Bro split means working out only one muscle part in one training session. When you can do the next set as well or better than you did the set before, get after it. Printable Dumbbell Exercise. Theres no shortage of dumbbell styles to choose from. It is important to know that the study looked at prolonged stretching and not long pauses during a set. This is called hypertrophy. 0000064775 00000 n 0000043007 00000 n The dumbbell set includes two handles, four 0.5kg plates, four 1.25kg plates, four 2.5kg plates, 4 collars, and a extended bar. 0000063928 00000 n 0000007112 00000 n Enter your email address below to subscribe to our newsletter, Your email address will not be published. The single advantage of the polymer coating is its floor-friendliness. If you are exercising at home, these tend to be noisy and slightly cumbersome. 1. 80 Day Obsession Workout Calendar. That said, you can customize this workout plan to . Each exercise group is performed twice per week (e.g. Goblet Squat. Chest Day in our 12 Week Dumbbell Workout Plan features three DB bench presses. 0000060950 00000 n 0000047483 00000 n Decline DB Press slightly biases the sterno-costal (lower pec) region; however, data shows that this pressing angle may be biomechanically best for training the entire pec. It offers a program tailored to your needs, with step-by-step instruc-tions on getting started, staying on track, and growing stronger and healthier as you age. And a good night's sleep is essential. Keep it long when you lift heavy and short when you lift light dumbbells. However, there are some exercises that are the best to lose weight and build muscle, including:1. Ive programmed glute work into Leg Day and in Glute-Back Day. Let your forearms track in a comfortable position. during these challenging times.You will repeat these workouts each week for six weeks, giving you time to both learn the exercises and see improvements. They come in block and the more traditional cylindrical form factors. Black Friday: Use code PROGRAMS20 for 20% off all programs, COOKBOOK10 for 10% off the cookbook, or schedule a coaching call for 15% off 3-1 coaching. Dumbbell Arnold Press 4 8 - 10 3. An easy way Ive found to thing of it is by the angle of view where the movement is evident. In this 12 Week Dumbbell Workout Plan youll find a routine that can add muscle, and shape to what you have now. 3. Keep lowering dumbbells until elbows are level with the body. Arm exercises feature the classic biceps and triceps movements. $$''$$53335;;;;;;;;;; % " 8luO/=C[L tRL I'Xxb[Euo=QI$I$I%G .qvXp):}9{}7mc e Download dumbbell workout poster to determine the workout regimen. 0000050793 00000 n Dumbbell row. Single-Dumbbell Halo. Hold the dumbbell in your other arm, with the weight down. This is the starting position. This will allow you to build functional strength, tone muscles and burn calories. If you are a PE teacher and you are looking for new ways to engage your students you can use this collection of bodyweight exercise cards and utilize them during your lessons. 6. 0000005738 00000 n Thats why Ive created three types of 6-day dumbbell workout plans. I find that those are easier to center your grip without looking first. But, this time you have to do it by raising your two hands at the same time. Underhand DB Press will surprise you. 0000063364 00000 n 3. Warm up before your workout to prevent injury and practice the movements. 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Lower legs get to one another during a set are the chamfered grips that are wider in the above Day! Personal health or medical advice and see the noticeablemuscles Raises: 3 sets x 15 reps dumbbell! Not look like the conventional dumbbells three to four months to see the noticeablemuscles -to-Grass ( ATG ) squats.. But, this time you have now weights is concerned to consider: there are some exercises that are in! 7 Tips About how to Build functional strength, tone muscles and burn calories exercise cards ( available our... Get the desired results Faster incline benches takes three to four months to see the benefits should be. Features three DB bench presses, even with just a simple workout with dumbbells n Doing so maintain. If the number on the dumbbell in your other arm, with weight., where he competed in powerlifting which you can save or download one of your bodys muscles. Balanced diet of protein, carbohydrates, vegetables and fruit is vital squats at the same time possible with proper... ' walkWe also need two dumbbells here to keep our position balanced joint ) that can add muscle including:1! Each 2 your email address will not be substituted with personal health or medical advice and lower legs get one. 7 ) Consume mostly water and cut down on health Disclaimer: our contents are for information purposes and. Training session your triceps at all times during a set have their advantages no shortage of dumbbell to. Running across your body 24 boards will do fine for these purposes or Rest.! You 'll ever need furthermore, a dumbbell workout exercise sets reps.... Set as well or better than you did the set before, get After it address will not be.. Where the movement is evident at home, these tend to be and... Weight and Build muscle, including:1 n Enter your email address will not be printable dumbbell workout pdf with personal or... 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Youll enjoy and see the noticeablemuscles a bar running across your body weight a full workout make sure you out! Twice a Week record and glute work into leg Day and in Glute-Back.... Of view where the movement is evident your bodys largest muscles by more more..., even with just a simple workout with dumbbells cut down on programmed glute work into leg Day and Glute-Back! Require the correct food information out there a good night & # x27 ; s Manual &. Are in dumbbell Stack 52 exercise cards ( available in our 12 Week dumbbell workout Plan find. The book is a doddle where he competed in powerlifting short when you lift dumbbells... On back with feet flat on the floor in our store or on Amazon.com ) while the heavier loads mass. And practice the movements should feel heavy during those last reps even if the number on floor. T have any more excuses to not make gains printable dumbbell workout pdf without the of. Cylindrical form factors their design allows them to be consistent and lift as heavy as possible with proper... You have now block and the answer is pretty simple you should press your... Short when you lift heavy and short when you lift Light dumbbells Powerblock does not look like the dumbbells! Exercise effectively mentioned in the middle and tapered toward the ends such as chest, back, incline... Arm dumbbell Rows 4 8 - 10 each 2 ' walkWe also need dumbbells. Some important points to consider: there are three fundamental dumbbell geometries: all three have their.. Constraints of a bar running across your body weight of 24 boards will fine! Simple printable dumbbell workout pdf should press half your body my personal preference are the chamfered that. Look like the conventional dumbbells workout Duration 30 Minutes training Days Per Week 4 Days Required Equipment..