beginner dumbbell workout plan pdf
8 reps each side 2 sets. Goblet Squat 3 - 4 6 - 12 2.
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Before beginning any exercise or nutrition program consult your physician doctor or.
. Download the plan here. Day 2 Legs and Core. Do two sets of 10 lunges you get the picture on doing 10 repetitions and taking a 60 second rest betweendo that for ALL of your sets Do two sets of 10 bicep curls.
The Beginner Dumbbell Workout PDF Plan - Fittest Travel. If youre looking to gain muscle and lose fat with more intense workouts you should start incorporating dumbbells into your workout. Heres a simple routine.
Slowly lift the dumbbells up and out to the sides. The training sequence is as follows. This program calls for you to work out 3 times a week.
Stand with a dumbbell in each hand arms at your sides and palms facing in. 12 Week Dumbbell Workout Plan. Exercise Sets Reps Back 1.
Lift one dumbbell toward the shoulder rotating the arm as it moves up so that the palm is now facing upward. Ad Its Compact Modular Design Maximizes Space and Fits into Any Size Home. Cable Pressdown 3 15 Cardio 30 Min of Moderate Intensity on Stairmill Day 3 - Legs Glutes Exercise Sets Reps Legs 1.
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 3 10 - 15 Friday Exercise Sets Reps Full Body. Day 3 Back and Biceps. 2 days ago Apr 22 2022 12 Week Dumbbell Workout Plan.
Day 2 Legs and Core. Step your feet at shoulder width apart with your heels driven into the ground. Ask for guidance Sit in chair with your back supported by back of chair.
Tricep Overhead Extension 3 12 5a. This exercise will help you build your chest. Dumbbell Workouts for Beginners 1.
Your arm with your hand throughout the exercise. Day 4 Shoulders Legs and Core. Keep the weight light focus on form and watch the results come quick.
Focus on keeping your arms straight and the movement even. This bench helps you to do the exercise more safely and also more. Printable 12 Week Dumbbell Workout Plan for Beginners Free PDF Posted.
Seated Cable Row 2 - 3 12 - 15 Arms 4a. Since these workouts are full body workouts it is best to have a rest day in between your work out days. Hold a dumbbell in each hand at your sides with palms facing inwards and arms straight down.
Keep feet flat on floor even with shoulders. Be in a caloric deficit find your basal metabolic rate and reduce 500-1000 calories a day from your daily calorie intake Train for muscle growth with dumbbells 3-4 times a week. 6 Week Beginners Dumbbell Workout Plan Download Here.
Contract the quads when your legs are straight. Day 1 Chest and Triceps. If your shoulders arent flexible enough to do this exercise focus on shoulder stretching exercises.
FULL BODY WORKOUT A PDF 4 WORKOUT A BEGINNER VERSION Exercise Sets Reps Rest min Barbell Bench Press 3 8-10 2-3 Barbell Back Squat 3 8-10 2-3 Pull-Ups 3 6-10 2-3 Lying Hamstring DB Curls 3 10-15 2 Standing Overhead Press 3 6-10 2-3 Facepulls 2 10-15 15 This version is designed for beginner lifters those relatively new to the gym. It is also a great. Under 30 minutes a day.
Be sure to track your rest periods. Raise that arm straight toward. Stiff-legged dumbbell deadlifts position 1 Stiff-legged dumbbell deadlifts position 2.
Check it out below if you want to know. Slightly lean back on the bench and hold on to the sides so you can stay on the bench. Here is a dumbbell workout tailored to those who are new to using dumbbells.
For example you could perform this program on Monday Wednesday and Friday. Lie on the floor with your knees bent and dumbbells in your hands. Remember to keep your weight in your heels and dont let your knees shift over toes.
Rest 60 seconds then do another set for a total of two sets. Dumbbell Workout Muscles Worked Reps Dumbbell Squat Quad 15 x 2 Flat Dumbbell Bench Press Chest 10 x 2 Incline DB Bench Press Chest 10 x 2 DB Overhead Press Shoulder 10 x 2 Dumbbell Lateral Raise Shoulder 10 x 2 One-arm DB Rowing Back 10 x 2 Day 2 Dumbbell Exercise Muscles Worked Reps Dumbbell Lunges Legs 10 x 2 Dumbbell IYT Raises. Cable Curl 3 15 5b.
The main purpose of this routine help promote strength and muscle tone while giving your body a sense of balance and stablilization. In this list below we try to collect all the best dumbbell exercises for you. Sit on the edge of a bench with your knees bent and a dumbbell between your feet.
Pull Downs 3 - 4 6 - 12 2. Hold the weights at the top for a beat. Slowly lower the weights back down to the starting position.
Hold a weight in one hand. 6-12 reps 3 sets. Get 10k steps a day.
Hit your body weight in grams of protein per day. Comes with weights AI feedback barbell dumbbells kettlebell yoga mat more. Starting with your elbows flat.
Stop when the dumbbells reach about mid-shin level and stand back up. Do 10 bench press repetitions this is called one set of 10. Daily low impact workouts you can do at home with a set of dumbbells.
A free beginner workout plan for women. But to do this kind of dumbbell exercise you will need reclining and declining bench. Keep your feet pressed together tightly.
Day 3 Back and Biceps. Everyone has to start somewhere and when it comes to lifting weights dumbbells are the perfect starting point. Dumbbell Curl 3 12 4b.
One Arm Dumbbell Row 2 - 3 12 - 15 3. This will give your body enough rest to recover in between workouts. Find the full exercise playlist here.
Straighten your legs while keeping your feet tight. Beginner dumbbell workout routine pdf download full crack full ragep edop ªÃcov roirepus oproc od soic Ãcrexe so arap seretlah met oÃn ªÃcov eS sadador saud siam ratelpmoc iav ªÃcov adador amu uonimret ªÃcov euq zev amu sioped e sezev 01 oic Ãcrexe adac rezaf iav ªÃcov roirepus oproc ed said me olpmexe roP bl 2-1 me seretlah ranoicida etnemlaudarg oÃtnE. Bend your knees slightly and brace your core.
May 7 The Beginner Dumbbell Workout PDF Plan. 6-12 reps 3 sets. Day 1 Chest and Triceps.
The alternating bicep curl is the most iconic dumbbell move.
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