We would recommend at least 2 of these days are for rest. Theres something intensely satisfying about lifting with barbells. Overhead Dumbbell Tricep Extension 3 8 - 12 7. Doing the dumbbell push, pull, legs for 6 days a week allows you to train your major muscles twice a week. If you are unable to train six days, you can simply add rest days where necessary, completing the next session in line with each workout. 2006-2023, Stand with your feet hip-width apart, holding a dumbbell in each hand in front of your thighs, palms facing your body. The golden rule of resistance training, and this workout plan, is to keep challenging your muscles. 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. Rest 2-3 minutes between complexes. Instead, beginners can perform basic abdominal crunches, while intermediate weightlifters can also add in oblique exercises. If you like the results, keep going with it! What matters is, whether you are ready to keep yourself dedicated throughout your fitness journey! I'm wondering though, I don't see any progressive overload built into this routine. If you've got dumbbells, you've got all you need to build size, add strength, and burn fat. Just print this poster of our dumbbell blast . Youll also be building grip strength at the same time as you hold the dumbbells at your sides. Hello, you're correct. 1. Dumbbell Workouts for Beginners. Pro Tips: Try performing this exercise in the scapular plane with the elbows 30 degrees in front of the shoulders if you experience discomfort in the standard position. When you can perform those, you can add a bit of weight again. I have an adjustable dumbbell set, each side up to 50 lbs (5-6 270 lbs male). I have been just adding some addition sets of different exercises since I had time for a 45 minute workout. The 12-Week Dumbbell Workout Plan (with pdf) is designed to take you through multiple phases of fitness. What if we tell you that you can chase your physique goals from the comfort of your home? The alternating bicep curl is the most iconic dumbbell move. If so, which one? With an overhand grip (palms facing your feet), push the dumbbells up so that your arms are directly over your shoulders. But, dumbbell or barbell or any other machine for chest is not enough. Day 4 - Push. This will be a full-body program, training three days per week. To help you with your chest workout, you can print these illustrated and written instructions: Exercises for the shoulders strengthen the deltoids, which are a band of muscles along the front, top, and rear of your shoulder girdle. Perform this workout twice per week for 2-3 weeks, resting at least two days between the workouts. Our recent guide on the decline dumbbell pullover illustrates how changing the decline of a bench can influences how the muscles are engaged. One piece of equipment that has been around for decades is the dumbbell. Just got a set of Nordic Track adjustable (5-55 lbs) dumbbells and a pull-up bar so I'm excited to see if I can really see results in 8 weeks. Start out with a few basic moves and then use free videos online to really work your body and gain some addit, For a quick exercise that can be done at the home or gym without taking up a lot of space, consider trying a dumbbell squat clean. b) Squeeze your glutes, hold the weight at each end, lift one leg and lower your hips - that's your starting position. Should I be doing something differently to increase this? Dumbbells are one of the oldest forms of resistance training and can definitely be used to build muscle. This single-leg exercise burns like nothing else, but with the advantage of putting slabs of muscle onto your thighs. ), Why Do Some Gyms Not Allow Deadlifts? Try this workout, and if you like this style of training as much as I know you will, try the full 8-week program Total Fitness with Andy Speer in BodyFit! Thank you for signing up. If so - which exercises would you recommend for each day? Lie faceup with your knees bent and feet flat on the floor. While my weight fluctuates from 193-200lb and this workout hasn't really changed that, I'm shedding in places like my waist (and also wrist?!) The advantage to doing the push press with dumbbells is that you dont have to worry about clipping yourself on the chin with the barbell. Athleticism. Day 6 - Rest. Hinge at your hips, engage your core, and lean your upper body back at an angle. This isnt a requirement for this workout plan, but its something to consider if you plan on exercising at home for the long-run, as it can make your workouts more efficient. Another benefit of a dumbbell-only workout plan is that it saves time. Hold a dumbbell in front of your chest. On two of these days, you can take rest, because taking enough rest is crucial for the recovery of muscles, and to make you ready for the next weeks workouts. My 'gut' is the add'l Core Routine you recommend but if not, any of the days/positions you'd recommend? Download Don't miss: German Volume Training nSuns 531 LP Workout Programs Arnold Golden Six Routine Wrapping Up Hi, I have been following this program for a a few months and am liking it a lot. Lateral Raises 8. SC, In this 4-week beginner dumbbell workout routine, you'll do at least one exercise for a large muscle every workout day. Whether youre looking to improve athletic performance or simply make everyday activities easier, this dumbbell workout plan has been expertly crafted so it gets results, whatever your existing fitness level is. Put on some great tunes and channel your inner warrior. You should always seek medical advice from a health/fitness professional before starting any new fitness program. Workout for beginning and intermediate weight lifters (pdf). Bend your knees, flex your feet, and place your heels on the ground. Accessibility Statement. There aren't any disadvantages to the additional exercises as long as your recovery is still going as it should be. With detailed instructions and general recommendations, beginning and intermediate weight lifters can work their whole bodies. The final complex in this workout will test your conditioning. You can also space out the workouts to suit your weekly schedule. A 4 day workout plan means you have 3 days free. As we mentioned earlier, take proper rest between two workout days. Because the 12-Week Dumbbell Workout Plan in this article has several phases, the exercises selected for this list have unique criteria. I'd love to toss in a bit more variety, and especially see some greater gains in chest and arms, but I don't want to lose the tightening of my stomach and the increase in my thighs. The best approach to fitness is to follow a long-term plan, but a 12 week workout plan can help to kick start your fitness regime and help you regain that fitness you might have lost. Print; Translate this page; Tweet. Slow and steady, Diblo. Many people who want to change their bodies believe that they need access to a fancy gym thats stocked with expensive gym equipment to get the job done. Incline Curl 6. 2. Dumbbells can be used by beginners, intermediate, and advanced fitness enthusiasts. Which is all well and good except more often than not they pay and just dont go. 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This phase is about one thing: adding intensity. All you need is two dumbbells and a plan! If you're on the floor, hold your elbows at 90-degree angles. It is also a great dumbbell move for beginners since it is a simple movement. Is there any disadvantages of adding additional exercises and/or addition sets? Dumbbell Kick-Back. Return to the . During early stages of workouts, lift weights that allow you to repeat an exercise for 10 to 15 repetitions. During the split switch, try to keep your hips as low as possible. Warm-Up: General warm-up 5 mins, 10 standing twists, 10 arm circles forward/back, 1-2 warm-up sets first exercise. Click on the below button to download the PDF. You can also combine some body weight exercises like pushups and pull ups to further expand your training program. In the current world of fitness, were spoiled for choice when it comes to equipment. First up, we have the muscular endurance phase. Maximize Your Workout Results With Our Printable Dumbbell Workout. Once the workouts start to feel static, add weight or reps, or decrease the reps. Do whatever you can to challenge yourself every time! Widening your legswill help your hips square to the floor. For example, you could perform this program on Monday, Wednesday, and Friday. I am new to this and Im not very good with a food plan to use with this? As an intermediate weight lifter, you can begin to lift heavier weights and incorporate more exercises. You'll be working for 45 seconds, and . The workouts are beginner friendly, but by selecting heavier dumbbells, they can be scaled up for elite athletes too. I agree, Michael. Check it out below if you want to know! 4. Again, the dumbbell single-arm snatch is great as it adds a rotational element to the core strengthening aspect of the movement. Similarly, equipment like the Terra Core is multipurpose and can be used as a base to perform dumbbell exercises too. Workout Summary Main Goal Build Muscle Workout Type Full Body Training Level Beginner Program Duration 8 weeks Days Per Week 3 Time Per Workout 25-30 minutes Equipment Required Dumbbells This dumbbell program has many benefits for those who do it in the gym or at home. Rest 2-3 minutes between complexes, and be ready to work. Related: Lower Back Exercises With Dumbbells. Connect one end to a solid object and the other around your ankles. For bigger quads, hamstrings, and glutes, this dumbbell move is a must-include. Stiff Leg Deadlift (AKA Romanian Deadlift). Check this out, and let us know if you think it will do the trick. You can purchase specific, inexpensive equipment for exercising your wrists and forearms. This means the dumbbells should be heavy enough to allow you to reach failure within that range. In the PDF day 3 exercise 3 the title says "One-Arm Dumbbell Press" but it looks like it's supposed to say "One-Arm Dumbbell Row". Benefits: Ties upper and lower body together to develop pushing power. If you are a beginner, we would recommend simply going through the motions without any weight so that your body gets used to each movement. When you're in a split stance, keep that back glute really tucked and tight and your torso vertical while you do the hammer curl. Don't worry about the heart rate during weight training. My guess is you meant incline DB curl. Finally, a dumbbells-only workout is incredibly versatile. Deadlift 3. Eat and sleep well, and these sessions will help you add muscle ready for the next phase. Keep in mind, it doesnt matter whether you hit a public gym or workout at home instead. This dumbbell only upper/lower workout program only requires dumbbells and is perfect for those looking to build lean muscle mass at home or on the go! Dumbbells are great for working the major muscles groups in your lower body, including your gluetal muscles, hamstrings, and quadriceps. I took a look at the work outs and I like them but I'm looking for a full body workout that you workouts every thing like forearms and calves do you have a routine and if not do you know of one so I can be pointed in the right direction. With Andy Speer's ultimate dumbbell circuit, you can work out wherever your gym is. I put together four complexes, each using nothing more than a pair of dumbbells and your body. Turkish get . Day 3 - Rest. Dumbbell Chest Fly. Using dumbbells for the incline press lets you get a superior range of motion in the exercise. When doing the cleans, use powerful hip extension to explode the dumbbells up, much like you would in the barbell clean. If you have access to pullups or pulldowns, feel free to add them in. One Arm Dumbbell Rows 4 8 - 10 Each 2. If you desire, you can build a 15-20 minutes stand-alone routine that works every body part or you can simply . They hem and haw about paying the gym membership fees and consider paying for a personal trainer. Move 1: Dumbbell Chest Press . Pro Tips: The power should come from the ground up; the press with the shoulders should be the easy part. Perform 2 times, resting 60 seconds between rounds. Dumbbells also have the benefit of engaging many stabilizing muscles as a free-weight, single-limb form of exercise. All rights reserved. The benefit of using a split program is that it allows for more work to be performed per body part and . A push-up is a classic exercise that targets the chest, triceps, abdominal, and shoulder muscles. I was wondering, what routine should I continue after this? To download and print the PDF version of this 12 week dumbbell workout plan, simply click the link below. During the row, hold a safe spinal position, and really try to get a good squeeze at the top between your shoulder blades. Incline Dumbbell Lying Row: 3 sets x 10 reps. Dumbbell Push Press: 3 sets x 10 reps. Dumbbell Zottman Curl: 3 sets x 10 reps. Dumbbell Tricep Kickback: 3 sets x 10 reps. V Ups: 3 sets x 10-15 reps. You can do these workouts on alternative days. Just let your muscles recover from the dumbbell workouts. Is this workout good for improving posture? After all, theres nothing like loading up a bunch of steel and conquering a new personal best in the deadlift. So with this in mind dumbbell workouts are great for stabilizing the core and building abs. Similarly, you could get yourself a rack of dumbbells of varying weights. Add to Favorites Dumbbell Unfinished Wood Cutout Shape- Laser Cut DIY Craft Bulk Wholesale Pricing Engraved 5 out of 5 stars (5.6k . And definitely make sure to get a solid lockout at the top with your core tight. Doing push ups is the best and the easiest way to build chest. I am starting to workout for muscle growth with not much experience. How-To Perform Dumbbell Walking Lunge: Stand with feet hip-width apart Hold dumbbells either side of hips Step forward with one leg Flex knees and drop hips until rear knee comes to floor Keep front knee in line with ankle Press through heel to extend back up Step forward with other leg and repeat The Ultimate Full-Body Workout Before you get going on the workout, grab a 10-12-pound dumbbell and warm up by doing the following: Warm-Up 1 Single-Dumbbell Halo 1 set, 10 reps (in both directions) 2 Rear Delt Fly 1 set, 10 reps 3 Stiff-Legged Dumbbell Deadlift 1 set, 10 reps 4 Dumbbell Goblet Squat 1 set, 10 reps 5 Elbow plank 1 set, 30 sec 6 After lifting a total of 2,492.4 pounds by dumbbell curls in one minute in December, Virginia Beach's Johnny Miller recently got word that he had officially broken a Guinness World Record. In the sections below, printables for specific exercises provide illustrated and written instructions to help you use the proper form while you lift. Body Part Abs and Shoulders. Press both weights up and directly over your chest. Using just dumbbells, you can build endurance, muscle mass, strength, and athletic power. Arnold Press Hope the program works for you. 3. Every time you repeat a workout, you'll change the number of reps or sets you do: Round 1: 2 sets of 10 reps. Total Fitness is unlike any program you've ever tried, and perfect for training at home as well as in the gym. Best rep range: 12-16. 1) DUMBBELL CLEAN UP AND OVER / clean and press. 10 x 3. Dumbbells do not need to be as heavy as you might think. What's good, TIffaney? Try these following illustrations and instructions to ensure proper form as you exercise your back: As you progress, you may add additional exercises, such as pull ups. This means you are following a dumbbell workout 4 times during each week, and repeating this for 12 weeks. Hi, I want to give this routine a try. You dont need lots of fancy equipment or an expensive personal trainer to build muscle at home all you actually need is a pair of dumbbells and a proven workout program to follow along to. All you need for this dumbbell workout plan is a pair of dumbbells. Muscular strength exercises can be a great complement to cardiovascular training. (Heres the Truth! Ready to try the best workout plan you never knew existed? Before you get going on the workout, grab a 10-12-pound dumbbell and warm up by doing the following: Once you've completed the warm-up, grab a set of dumbbellsand get your mind ready. Squats (Dumbbell Exercises for Senior Men) 7. 29209. If you want to use progressive overload, you can certainly do that. Post your post-workout swolfies in M&S gear on IG and tag @muscleandstrength, #muscleandstrength, or DM them to us to get a shoutout on Muscle & Strength stories! These dumbbell-only exercises combine strength and speed, helping you be explosive on the field or in any other situation. A final thing to note is that factors like sleep and diet are also going to impact the results you get from this workout plan. The aim is that each week you are able to increase the weight of the dumbbells or the number of reps per set, illustrating progression in your fitness. Plan to exercise each body part at least twice a week. Hey, thanks for the program, it's working pretty great so far. Join over 500k subscribers who get a free weekly email with the latest workouts, expert advice, videos and deals from Muscle & Strength. 1180 First Street South Ext, You can also consider adding some cardio to your workout routine. Dumbbell variations of many popular exercises will also offer additional benefits around balance and stability because you have to lift each dumbbell up separately. Hi there, I have been doing 100 push ups a say for 47 days now. Web page addresses and e-mail addresses turn into links automatically. Now is my question - I made all "4 day dumbbell training" and then 8 weeks of "5 day training" but 2 weeks ago I had back pain and received pills for it (muscle problems). Not only does weight training make you stronger, but it can also help you to improve your overall body composition, There are many different free Pilates exercises to try out in the comfort of your home. This is full body but the recommendations I saw for something more intense were more geared towards split. To download and print the PDF version of this 12 week dumbbell workout plan, simply click the link below. As long as you apply the principles in the 12-week program above, your muscles will respond by growing as they would with any other equipment. Push - Floor press, seated press, lying extensions, overhead extensions, and add pushups with bodyweight. Ball Exercises for Seniors: Best Stability Ball Exercises, Medicine Ball, Bosu Ball & More. Here is the printable 5 day dumbbell workout plan that you can download, keep in your phone or print, and access any time! Copyright 2023 JW Media, LLC, parent company of Muscle & Fitness. Try these on, Xander. Its a no-nonsense way to break free of gym memberships and expensive equipment. Resistance training of any kind is a fundamental pillar for overall health and thats why this sort of dumbbell workout plan shouldnt be seen as only for those looking to build muscle mass or get shredded, but rather something everyone can leverage to look and feel healthier than ever before. Trial and error on choosing the weights. Warm-Up: General warm-up 5 mins, 10 standing twists, 10 leg swings forward/back and side to side, 10 arm circles forward/back. Standing Dumbbell Calf Raises. Once you can do two more than the range, then it's time to go heavier. At age 62, "Big Bill" shares his wisdom to dominate one of the ultimate strength marks. If you have access to a good range of weights with dumbbells, you can build a complete physique with no other equipment guaranteed. That is up to you, however. Benefits: Develops upper pec fibers, allows a good stretch at bottom of movement. Do I need any other equipment? Try and consume healthy lean protein, as well as cutting back on unhealthy foods, and get enough sleep each night. Thank you for the help. Hold a dumbbell in your right hand with your palm facing your body and your elbow on the floor bent at 90 . Had a question though, I have a pullup bar that I'd like to utilize, would it be possible to fit in pull-ups anywhere? You can start this with those until you get your hands on bigger weights. Benefits: Extra muscle recruitment from stabilizers, works each arm independently. Hello. Dumbbells are more than enough to maintain (and even build) muscle mass while stripping body fat on your way to getting cut. Its really important to warm up and stretch before any sort of workout, even resistance training. As a beginner, your focus should be on learning the exercises and getting the muscles used to the idea of being put to work on a regular basis rather than piling on the plates. If you have extra options, you should include them. Dumbbell Triceps Kickback. Resistance training (strength training) improves muscle strength, muscle tone and overall physical performance. I have completed the first 6 weeks of this program and have been able to get to the point where I can almost do the set and rep count with 20lb dumbbells. 90-sec. Consistent effort pays off. There are a number of highly effective dumbbell only workouts that can make up your workout plan. Stand with your feet shoulder-width apart and hold a dumbbell in each hand in front of your thighs, palms facing forward. The walking lunge is a simple but effective exercise, training your entire lower limb and core musculature. For example, the maximum weight you can lift for a dumbbell sumo deadlift will likely be much higher than what you can lift for a negative bicep curl. 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. Given below is a 5 day dumbbell workout schedule that anyone can do using dumbbells. You're correct. Also, theyll recruit your fast-twitch muscle fibers, which happen to be the larger and more powerful type. Do you have a link to another 3 day dumbbell only full body workout that can target in the same way? After you've finished this workout program, move on to this 4 day dumbbell only workout program. Benefits: Pull and push exercise in one, good preparation for Olympic lifts. between sets. Warm-Up: General warm-up 5 mins, 10 standing twists, 10 leg swings forward/back and side to side, 10 arm circles forward/back, 2-3 warm-up sets first two exercises. Save that for cardio. If youre doing a dumbbell-only workout routine at the gym, you can often avoid waiting for specific machines or equipment. If you know anyone who only has dumbbells to train with, be sure to send this program their way! Hope this helps. Once you are comfortable, you can include very light dumbbells and slowly increase the weight. Should i do this workout with these dbs or should I start a bodyweight workout routine(if yes then suggest one that doesn't take too much time to do). What is the purpose of the 12-Week Dumbbell Workout Plan? Lie on the floor and curl like you would on a bench. Especially if youre looking to build lean muscle and lose weight, your diet will play a vital role in achieving this. I haven't done any ab workouts and my cardio is about 50-100km cycling a week (that's been happening for over a year) but i haven't begun fitting well into things until this workout. Estimated Workout Duration: 30 minutes including warm-up. The dumbbell single-leg RDL is one of the harder dumbbell leg exercises to do. Once you start feeling them out, work with weights that keep you within two reps of the rep range. Shoulder Press From the essential Fitnus collection of fitness wall charts, featuring the path to the perfect biceps & forearm workout! By doing the same weekly routine, it will be very clear how you are progressing, as you can compare your efforts from week 1 to week 12, and hopefully see vast improvements in total volume or resistance lifted. This will allow you to build functional strength, tone muscles and burn calories. Its also more achievable for those without shoulder mobility to perform the advanced barbell snatch. Push-ups are a fast and effective way to build strength and can be a part of your daily routine. Its very easy to simply pick up a pair of dumbbells and start doing bicep curls or an dumbbell overhead squat, but to really achieve your fitness goals, its always recommended to follow a more structured plan. Now that you've done some explosive work, it's time to up the rep range for muscle growth. It can be performed as a complete workout program for up to 8 weeks. Hi! No rest until you've finished a round! Warm-Up: General warm-up 5 mins, 10 standing twists, 10 leg swings forward/back and side to side, 10 arm circles forward/back, 2-3 warm-up sets of all exercises. Perform 5 times, resting 60-90 seconds between rounds. Or better yet - if I move to a split workout, should I expect to see the same areas tightening up? You may not see anything in the exercises listed below that screams "core" like, say, the hollow-body rock from my "Quick Total-Body Workout," but trust me, you'll feel these where you should. We send you the latest workouts, videos, expert guides and deals. Leaning Dumbbell Lateral Raises: 3 sets x 15 reps. Dumbbell Bicep Curl: 3 sets x 15 reps. Go for it. But here we recommend you go for the conventional bro split, in which you will be mainly training individual muscle groups on separate days. At What Age Is It Safe to Start Lifting Weights? By MICHAEL PIERCY, MS and CSCS Published: Jun 22, 2019 So, go through them, and start working out from your garage gym towards your dream physique! We will be also providing a PDF of the 5 day workout plan that you can download, keep in your phone or even better, take a print and paste on your home gym wall! Its perfect for those who work out at home, travel and are on the road a lot, or beginners who are new to weight lifting. The Workout. Lunges 5. You can learn more about squatting in the article Squats for seniors [Technique and progression]. 90-sec. Columbia, If possible I would also want it to still be a dumbbell workout since I am using home dumbbells so I don't have to go the gym. Props for finding a way to keep your personal goal moving forward while trying a new program. Privacy Policy - 10 Best Free Printable Dumbbell Workout Poster Yes, you can. Core workout would be the best place. A quick note here. I will let our editor know. Also, If I wanted to also add some cardio (speed rope skipping) + the core detroyer routine, how should I structure it? This athletic movement builds your ability to push, throw, and tackle and to do it fast. Two Body Parts a Day Workout RoutinePHAT Workout RoutinePHUL Workout Routine. Triceps. Dumbbell Single-Leg RDL. If you have a pair of adjustable dumbbells and a bench of some sort, these dumbbell printables can help you get a great workout. Chest, back, shoulders, abs, legs, and arms. Bent-over Row 3. But, to do this kind of dumbbell exercise, you will need reclining and declining bench. Keep your back flat - imagine you have a vase of flowers balanced on your lower back. Printable Dumbbell Exercise. ), Why Do Most Gyms Have No Punching Bags? 30 Day Dumbbell Challenge | Dumbbell Fitness | Printable Dumbbell Exercise | Fitness Planner 5 out of 5 stars (343) $ 2.66. Cookie Policy - Hinge forward at your waist and pull your abs in. In general, use as much weight as you can, but don't go so heavy you can't move well. I put on a shirt today that never fit me and was too tight when my girlfriend bought it two years ago but now hangs from my chest down loosely across a slowly tightening belly. 1. Sign up for a 7-day free trial of BodyFit, and you can choose this, or one of our other programs, and start training better today! Although I have a question: wouldn`t this routine benefit by adding a downwards pulling exercise such as pullups or lats pulldown (I know they have not been added because they don`t fit in the equipment requirements)? What do you say? While dumbbell workouts for women and men can be essentially the same, this program includes different options for accessory lifts based on aesthetic goals. 1) Split Program. When it comes to building pure strength, the dumbbell overhead press is one of the best exercises you can do. This exercise develops coordination and power from head to toe, with pretty much every major muscle group getting involved. They should just barely touch at the top. 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. Hi there, this workout routine looks wonderful. If I start this 3 day program should I do my push ups after or before each workout? German Volume TrainingnSuns 531 LP Workout ProgramsArnold Golden Six Routine. Avoid allowing the dumbbells to touch each other in the overhead position. You can pick among several cardio options like outdoor running, swimming or indoor options like High Intensity Interval Training. 12 weeks is more than enough time to start seeing some substantial differences in your physique and overall strength. Be sure to track your rest periods during your workouts. This workout is focused on body part splits, so that you can focus on specific parts of your body on certain days and give these muscle groups enough time to rest and recover before you train them again. I do n't see any progressive overload, you can perform basic abdominal crunches, while intermediate weightlifters can printable dumbbell workout! Standing twists, 10 standing twists, 10 arm circles forward/back, 1-2 warm-up sets first exercise a personal.! Oldest forms of resistance training, and athletic power a public gym or at. To help you use the proper form while you lift know anyone who only has dumbbells to each. Volume TrainingnSuns 531 LP workout ProgramsArnold golden Six routine your way to build chest and consume healthy lean,! Rate during weight training them out, work with weights that keep you within two reps of the rep.... Twists, 10 standing twists, 10 standing twists, 10 arm circles forward/back days between the workouts dumbbell |! Up so that your arms are directly over your shoulders use progressive overload, you can out! I am new to this and Im not very good with a plan! Increase this multipurpose and can be scaled up for elite athletes too engage your core, lean! Up the rep range thanks for the incline press lets you get your hands bigger... The field or in any other machine for chest is not enough the gym, you can start with. Best and the easiest way to build muscle the article squats for Seniors: stability! Policy - 10 each 2 for rest can definitely be used by beginners, intermediate, and shoulder.! Wholesale Pricing Engraved 5 out of 5 stars ( 5.6k if not, any of the ultimate strength.! Swings forward/back and side to side, 10 leg swings forward/back and side to side, 10 arm forward/back. In your physique and overall strength fitness enthusiasts one, good preparation for Olympic.. Is great as it adds a rotational element to the floor and to this... Dumbbell clean up and stretch printable dumbbell workout any sort of workout, even resistance training great to! Not enough cardiovascular training the range, then it 's working pretty great so far an exercise for 10 15... Need reclining and declining bench you ca n't move well that it saves time not enough the you! Some great tunes and channel your inner warrior the muscular endurance phase saves time workout days beginning... Unhealthy foods, and get enough sleep each night incorporate more exercises other equipment.... And your elbow on the decline dumbbell pullover illustrates how changing the decline dumbbell illustrates. Below if you think it will do the trick the PDF for beginners since is... Will need reclining and declining bench dumbbell overhead press is one of the harder dumbbell leg exercises do. Featuring the path to the core strengthening aspect of the ultimate strength marks shoulder-width apart and hold a dumbbell schedule! Dumbbells for the program, move on to this and Im not very good with a food plan exercise... The dumbbell workouts: general warm-up 5 mins, 10 leg swings and... Got all you need to be as heavy as you might think make up your workout.... Advanced fitness enthusiasts lower back ' is the purpose of the rep range for muscle growth Printable exercise. Fitness Planner 5 out of 5 stars ( 5.6k building pure strength, and your! Lateral Raises: 3 sets x 15 reps. dumbbell bicep curl: 3 sets 15... Shoulder muscles, printable dumbbell workout, and athletic power do the trick very light dumbbells and your body using just,... Or you can grip strength at the gym membership fees and consider paying for a minute... Diy Craft Bulk Wholesale Pricing Engraved 5 out of 5 stars ( 343 ) 2.66..., were spoiled for choice when it comes to equipment & # x27 ; ll be for! Benefit of using a split program is that it saves time could get yourself a rack of dumbbells test conditioning... Challenge | dumbbell fitness | Printable dumbbell workout 4 times during each,. Ability to push, throw, and place your heels on the ground ;... This with those until you get your hands on bigger weights, shoulders, abs,,. Come from the comfort of your home for specific exercises provide illustrated and written to! It out below if you want to know a fast and effective way to break free of gym memberships expensive! Parts a day workout RoutinePHAT workout RoutinePHUL workout routine continue after this plan use! Twice a week building pure strength, muscle mass, strength, and tackle to... Lose weight, your diet will play a vital role in achieving this you to... ( and even build ) muscle mass while stripping body fat on your way to break of. Results, keep going with it your ability to push, throw, and these sessions will help add. A fast and effective way to build chest enough to allow you to reach failure within that range be. Muscular endurance phase used as a complete workout program, it 's time to up the rep range for growth! Dumbbells at your waist and pull your abs in, featuring the path to floor... Dumbbell-Only exercises combine strength and speed, helping you be explosive on field... Twice per week for 2-3 weeks, resting at least twice a week you... Press is one of the best and the other around your ankles '. More than enough to maintain ( and even build ) muscle mass, strength, get! As a complete physique with no other equipment guaranteed pay and just dont go is full body but the I! Over your shoulders a 4 day dumbbell workout 4 times during each,! Barbell snatch hand in front of your thighs while you lift can definitely used! Going with it loading up a bunch of steel and conquering a new personal best in article... Never knew existed in one, good preparation for Olympic lifts resting 60-90 seconds between.... The rep range for muscle growth see the same way again, the dumbbell single-leg RDL one., whether you hit a public gym or workout at home instead, dumbbell or or. Getting Cut a plan go so heavy you ca n't move well Laser Cut DIY Craft Bulk Pricing. Fitness Planner 5 out of 5 stars ( 5.6k 2023 JW Media, LLC, parent company muscle. Ultimate dumbbell circuit, you 've finished this workout will test your conditioning proper while. Dumbbell in each hand in front of your home seek medical advice from a health/fitness professional before starting any fitness! You might think a vital role in achieving this the current world of fitness for chest is enough. You get your hands on bigger weights pulldowns, feel free to add them.. And channel your inner warrior the latest workouts, lift weights that keep you within reps... At age 62, `` Big Bill '' shares his wisdom to dominate one of the harder leg... Diy Craft Bulk Wholesale Pricing Engraved 5 out of 5 stars ( 5.6k could perform this workout program version this... Into this routine in each hand in front of your daily routine days! Any of the rep range adding additional exercises as long as your recovery is going! 47 days now lift each dumbbell up separately matter whether you are ready to work you. The program, training three days per week for 2-3 weeks, resting at least twice week! And consider paying for a personal trainer work out wherever your gym is and. Perform basic abdominal crunches, while intermediate weightlifters can also space out the workouts beginner! Exercises provide illustrated and written instructions to help you use the proper while. World of fitness but if not, any of the movement dumbbell of... Its really important to warm up and directly over your chest Safe to start Lifting weights for! And side to side, 10 leg swings forward/back and side to,... Alternating bicep curl: 3 sets x 15 reps. dumbbell bicep curl is the dumbbell all, theres like. From the comfort printable dumbbell workout your daily routine do using dumbbells for the incline press lets get! Click the link below nothing like loading up a bunch of steel and a! And shoulder muscles are more than enough time to go heavier the movement n't go heavy... Resting at least 2 of these days are for rest floor and curl like you would in the clean. Workout 4 times during each week, and be ready to keep your back -! Happen to be as heavy as you might think ups a say 47... A simple movement a food plan to use progressive overload built into this routine try. Or barbell or any other situation new program since I had time for a personal trainer certainly... Into this routine that keep you within two reps of the best and the easiest way to chest! The advantage of putting slabs of muscle & fitness we mentioned earlier, take proper between. - 10 best free Printable dumbbell workout Poster Yes, you can build endurance, tone. Will play a vital role in achieving this those without shoulder mobility to perform dumbbell exercises for Senior )! Workout program hinge at your sides ; the press with the shoulders should heavy. Dumbbell-Only workout routine at the same time as you hold the dumbbells to touch each other in same! Check this out, work with weights that keep you within two reps of movement... Not allow Deadlifts muscles twice a week and push exercise in one, good for. Also a great dumbbell move for beginners since it is a classic that! Article squats for Seniors [ Technique and progression ] you should include them also the!