One Arm Dumbbell Rows 4 8 - 10 Each 2. The following program has been designed to stimulate muscle length and breadth of the body to bring about optimal changes in muscle size.
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Plank 3 20 Secs Day 5.
Dumbbell workout plan pdf. While the dumbbell is above your head push your hip to your side guiding your arm the one without the dumbbell. 2 minutes rest between sets. 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 Dumbbell Lunge 3 6 - 12.
Motion Push one dumbbell straight up until your elbow comes close to locking while lowering the other at the same time. Next you need to add structure to your training by following a plan that identifies the workout split exercises and rep ranges. One-Arm 3 10 Back Shrug Dumbbells 3 10 Chest Dumbbell Press 3 10 Chest Chest Fly Dumbbells 3 10 Forearms Wrist Curl Dumbbells - One Hand 3 10.
Dumbbell Deadlift 4 8 - 10 3. Complete Upper Body Dumbbell Workout Exercise Sets Reps 1. Dumbbell Hip Thrust 4 10 - 15 5.
Dumbbell Lunge 2 - 3 12 - 15 3. Workout Routine - Dumbbells - Beginners - Day 1 Cardio Strength Training of Sets of Reps Progress Log Abs Bicycle Kicks 3 10 Abs Crunch 3 10 Back Row Dumbbells - on Knee. Dumbbell Arnold Press 4 8 - 10 3.
If you didnt make it through thats fine. 7-day Bro-split Dumbbell Exercise Routine Example 2 Day 1. 3 Key Features of the Dumbbell Workout Plan.
TRAINING PROGRAM 1 TOTAL BODY ROUTINE Triset A ChestBackAbs. Push Ups or Incline Bench Presses 3 sets x10-12 reps no rest One Arm Dumbbell Rows no rest Crunches 3 sets x25-40 reps 1 minute rest Triset B DeltsBicepsTriceps. This training plan will.
Ad Get the Workout Programs your competitors are already using - Start Now. Youve done a simple dumbbell workout for beginners. Dumbbell Side Bends 3 15 Each 7.
Brace your core so your body is straight from head to heels. One Arm Dumbbell Row 2 - 3 12 - 15 3. Here is the Weekly Bro-split Dumbbell Workout Plan Example 1 Monday.
Press the dumbbell upwards until your reach the top position. Dumbbell Squat 4 8 - 10 2. Seated Cable Row 2 - 3 12 - 15.
Dumbbell Step Up 2 - 3 12 - 15 Glutes 4. How to do it. So with this in mind dumbbell workouts are great for stabilizing the core and building abs.
This article will provide a 4-week dumbbell workout plan that can be performed at home to effectively develop full-body strength and size. Why It works your upper back one side at a time so you can fully engage. Legs Core Dumbbell Workout Exercise Sets Reps 1.
Row the weight up leading with your elbow. Exercise Sets Reps Legs 1. Dont Wait - Let GetApp Help You Find The Perfect Software For Your Business Needs.
Pull Downs 3 - 4 6 - 12 2. Dumbbell Split Squat 3 8 - 12 Each 4. Starting Position Stand up and hold two dumbbells one at shoulder level and the other high with your arm extended palms facing each other.
TipsCaution Be careful not to jerk your back in an effort to help you raise the dumbbells. Grasp a dumbbell with one hand and with your elbow close to your torso hold the dumbbell at your shoulder. To get through everything you can try and lighten your weights do only 1 set instead of 2 or just do as many of the exercises as possible.
Dumbbell Upright Rows 3 sets x10-12 reps no rest Dumbbell Curls 3 sets x10-12 reps no rest. Do this workout three times per week in the following sequence resting at least a day between each session. If you made it through all of the exercises that is a total of 120 repetitions.
Squat 3 - 4 6 - 12 2. Ad Software For Gym Owners Improve Gym Membership Retention. See What Club Operators from across the Globe Think about Myzone.
Dont Wait - Let GetApp Help You Find The Perfect Software For Your Business Needs. Barbell Hip Thrust 3 6 - 12 5. Dumbbell Squats or Goblet Squats or Split Squats or Lunges choose one 3 sets of 8-10 reps.
Glute Cable Kickback 2 - 3 12 - 15 Cardio 15 Min of HIIT on Stationary Bike Day 2 - Back Arms Exercise Sets Reps Back 1. Dumbbell Hammer Curl 3 10 - 15 Day 4. By simply changing angles adding volume isolating muscles and slowing tempo you can easily make a twenty-pound dumbbell feel like a fifty-pound dumbbell.
Dumbbell Calf Raise 4 20 6. This was barbell squats in the original routine so in this workout were simply. Ad Get the Workout Programs your competitors are already using - Start Now.
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