All rights reserved. They are ordered in a specific way to build on each other. 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 If so, which one? Hammer Curl - 2 sets of 25 reps per arm. Ditch the barbell and pick up a pair of dumbbells. Warm-Up: General warm-up 5 mins, 10 standing twists, 10 arm circles forward/back, 1-2 warm-up sets first exercise. Perform all of the reps on one side before switching to the other side. Level 8 or 9 would be fine. I have been just adding some addition sets of different exercises since I had time for a 45 minute workout. But, to do this kind of dumbbell exercise, you will need reclining and declining bench. 2006-2023, 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! Will Hadi Choopan Go Back-to-Back at the Olympia? Athleticism. Especially if youre looking to build lean muscle and lose weight, your diet will play a vital role in achieving this. This will increase the difficulty as your muscles are under tension for longer. Hinge at your hips, engage your core, and lean your upper body back at an angle. Whether its seated or standing, the upper-body muscle recruitment required to press heavy weight while stabilizing the shoulders is huge. The 12-Week Dumbbell Workout Plan (with pdf) is designed to take you through multiple phases of fitness. These programs were meant for those that only have dumbbells. Alternating Bicep Curl: 8 reps each side, 2 sets. Thanks! Lie down on the bench with the dumbbells resting on your thighs like the chest press. Using just a pair of dumbbells and this dumbbell-only routine youll be able to hit all the major muscle groups in your body, and build a stronger body in only 30 minutes a day. My guess is you meant incline DB curl. Its a PPL (push pull legs) split, performed twice through with unique sessions. The get-up sit-up, or half get-up, is a great exercise for your core and far less complex than the full get-up. Uses these illustrated printables to guide you as you exercise your legs: If you'd like to do exercises that focus on smaller muscle groups, you may need to add a weight machine that has leg press and leg extension capability. What cardio should I incorporate on my off days from this workout? Consider the following when training with dumbbells: 5 Printable Weight Loss Charts to Help You Reach Your Goals. Muscleandfitness.com is part of a360media Fitness & Health Network. In this 4-week beginner dumbbell workout routine, you'll do at least one exercise for a large muscle every workout day. 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". Complexes are great because they force you to complete a high-volume workout in a short amount of time. Given below is a 5 day dumbbell workout schedule that anyone can do using dumbbells. Absolutely, Michael! June 9, 2018 by Susi May. But when push comes to press, dumbbell training offer a lot more versatility. For pure hypertrophy, the recommended range is anywhere from 6-20 repetitions, with the most common suggestion being around 8-12. Accessibility Statement. These aren't military presses. Muscle needs some time, approximately 48 hours, to heal after a workout. 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 12 Week Dumbbell Workout Plan PDF in this article covers several phases of fitness training, all using only the simple dumbbell. 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. Heavier dumbbells would be best, but you can use those and make the best out of them. Go for it. 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?!) Where would you add those in? And definitely make sure to get a solid lockout at the top with your core tight. If youre exercising at home, however, you may want to consider buying adjustable dumbbells as this makes it very easy to change weight between exercises. Is this the correct way to know when to increase the weight of the dumbbell? 1. Incorporating an appropriate amount of rest in your weightlifting routine is essential towards maintaining growth and avoiding injury. Do you have a link to another 3 day dumbbell only full body workout that can target in the same way? There are a number of highly effective dumbbell only workouts that can make up your workout plan. She also holds a white belt in Nia and practices yoga. Actually, I think as long as you're careful, HIIT will be ok for you. Similarly, you could get yourself a rack of dumbbells of varying weights. If you're on the floor, hold your elbows at 90-degree angles. You'll be working for 45 seconds, and . A push-up is a classic exercise that targets the chest, triceps, abdominal, and shoulder muscles. Tiffaney. Beginners need to follow the workout for about six weeks in order to strengthen connective tissue and avoid injury. ), Does Anytime Fitness Have Punching Bags? Flat Chest Press (bench press). Legs - Goblet squat, pause squat, stiff-legged deadlift, lunges. Day 5 - Full-Body. I'm wondering though, I don't see any progressive overload built into this routine. Just print this poster of our dumbbell blast . A 4 day workout plan means you have 3 days free. If you could choose one, fat loss or muscle building, which would you take? Here is the printable 5 day dumbbell workout plan that you can download, keep in your phone or print, and access any time! If you don't have a bench, you can lay on the floor instead. On rest days, we would tend to include plenty of gentle stretching to help avoid muscle soreness and stiffness. This workout program only requires dumbbells, has just the right amount of volume to promote muscle growth, and is perfect to do at home or on the go. Your information has been successfully processed! What do you say? Find A Park > Asser Levy Playground > Events > Full Body Dumbbell . Hinge forward at your waist and pull your abs in. Read on to find out more about why each of these moves makes the list of best dumbbell exercises. Lateral Raises 8. Even though we are motivated enough until we schedule a daily workout with dumbbell workout poster, we still need some time to rest the muscle. At the top of the movement, squeeze your shoulder blades together. Try and consume healthy lean protein, as well as cutting back on unhealthy foods, and get enough sleep each night. 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. 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. Try to keep in the recommended range of repetitions. 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. Benefits: Ties upper and lower body together to develop pushing power. This also means youre getting lots of practice with lots of fundamental movements, so by the end of the 12 weeks, you might be in a better position to attempt more advanced exercises. Although it would be tempting to do a completely different workout every day for the 12 weeks (to keep things new and exciting), this workout plan is focused on getting results, and therefore focuses on the movements and exercises that will provide you with the most value which is why these fundamental exercises are repeated each week for the total duration of the plan. Warm-Up: 10 standing twists, 10 leg swings forward/back and side to side. ), Can You Deadlift at Anytime Fitness? If youre hitting the numbers by cheating, youll only risk injury and that means no more gains. Intermediate trainers should complete between six and ten repetitions for each set to failure. 4. 9 great dumbbell exercises for seniors Dumbbell Squat Dumbbell Chest Press Dumbbell Bent-Over Row Dumbbell Shoulder Press Dumbbell Pullover Dumbbell Lying Triceps Extension Dumbbell Biceps Curl Dumbbell Weighted Crunch Dumbbell Standing Calf Raise What's next I've incorporated mostly dumbbell compound exercises in the below beginners' dumbbell workout plan. 10 x 3. This ensures that you can activate all the major muscle groups and create a more well-round physique and muscular development. My question is - at the 4 week mark, I'm looking at continuing and amplifying the workout. 3. Recommended: Need help building muscle? The Workout. Instead, beginners can perform basic abdominal crunches, while intermediate weightlifters can also add in oblique exercises. How-To Perform Dumbbell Single Arm Snatch: Benefits: Total body explosive pulling power, very athletic movement, great core exercise. Includes sharp illustrations and detailed descriptions on eight key arm exercises (Dumbbell Curl, Alternate Dumbbell Curl, Barbell Curl, Concentration Curl, Preacher Curl, Reverse Curl, Wrist Curl, Reverse Wrist Curl), and a breakdown of the major muscles of the region. If youre at home, you dont need to set up or swap out a bunch of different equipment. Once you start feeling them out, work with weights that keep you within two reps of the rep range. This is full body but the recommendations I saw for something more intense were more geared towards split. Now that you've done some explosive work, it's time to up the rep range for muscle growth. Slow and steady, Diblo. While you can perform some of these advanced techniques at home with dumbbells, you may wish to consider joining a gym where they have special equipment and coaching to help you meet specific goals. This was meant to be dumbbell only. Brace your core. Hey, thanks for the program, it's working pretty great so far. Or better yet - if I move to a split workout, should I expect to see the same areas tightening up? Next, we have the dumbbell curl to press, which combines a bicep curl with an overhead pressing movement. This will ensure your muscles are challenged and continue to grow. 2. Keep in mind that this workout is based only on using one pair of dumbbells and your bodyweight. If I start this 3 day program should I do my push ups after or before each workout? One Arm Dumbbell Rows 4 8 - 10 Each 2. It can be performed as a complete workout program for up to 8 weeks. When performing the farmer's carry, your body will naturally want to lean away from the weight, but try to lean into the weight to keep your torso nice and straight. Fast . If you've got dumbbells, you've got all you need to build size, add strength, and burn fat. Printable Dumbbell Workout Chart With Schedule (Dumbbell Only Workout Chart) This 12 week program is divided into three phases. For example, training on Monday, Wednesday, Friday, Saturday, means youve got rest days in between workouts, as opposed to having 3 days of rest at the end of the week and doing 4 days consecutively of resistance training. Once you can do three sets of 12, go up. Row your arms towards your chest, with elbows close to your sides. Add to Favorites Dumbbell Unfinished Wood Cutout Shape- Laser Cut DIY Craft Bulk Wholesale Pricing Engraved 5 out of 5 stars (5.6k . Make sure you are using proper form and not relying on momentum. Resistance training (strength training) improves muscle strength, muscle tone and overall physical performance. The PPL is one of the most efficient workout programs that boost strength and hypertrophy. Perform 2 times, resting 60 seconds between rounds. With a few pairs of these simple heavy lumps with handles, you can sculpt the physique youve been dreaming about. Core workout would be the best place. Standing Calf Raise and Seated Calf Raise - 4 supersets of 20 reps each. beginner dumbbell workout routine for female. Bu. I know there is one linked in the plan, but I would prefer if it was a 3 day one, since currently me exercise routine is Day 1, Cardio, Rest, Day 2, Cardio, Day 3, Rest. Dumbbells do not need to be as heavy as you might think. Hope this helps! 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 Its foundational to many of the more advanced workout phases youll see in the later weeks of the program. Benefits: Develops upper pec fibers, allows a good stretch at bottom of movement. This is the quickest way to see results from resistance training. If so, incline is better in my opinion because you can't cheat and it's a more strict movement. Pro Tips: Keep the posture upright throughout the exercise and keep the feet hip-width apart to avoid losing balance. You can start off your dumbbell routine with Chest Day followed by back. Print. Start standing with your feet hip-distance apart. Which is all well and good except more often than not they pay and just dont go. 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. The alternating bicep curl is the most iconic dumbbell move. To make this work as a complex, perform all of the exercises with your right arm, rest for 60 seconds, then go through the exercises with your left arm. Shoulder Press The goal here is pretty simple: combine suitable resistance and metabolic fatigue to stimulate the muscle tissue to grow. That is up to you, however. Warm-Up: 10 standing twists, 10 arm circles forward/back, 1-2 warm-up sets first exercise. 12 weeks is more than enough time to start seeing some substantial differences in your physique and overall strength. 15 Best Dumbbell Workouts for Men - Dumbbell Exercises for Muscle Fitness Fitness Goal Quiz The 15 Best Dumbbell Workout Routines to Build Strength and Muscle These dumbbell. The workouts consist of fewer exercises, but theyll take longer due to the necessary inter-set rest periods. Hi, Disclaimer - the information on this website is for entertainment purposes only. We send you the latest workouts, videos, expert guides and deals. Josh is a certified personal trainer through the National Academy of Sports Medicine (NASM-CPT), holds a specialization in womens specific health & fitness (WFS) and a specialization in fitness nutrition (FNS), and has his eyes set on becoming a certified strength and conditioning specialist (CSCS) next. This comes from adding weight to your lifts consistently. 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. Congrats on the future marriage and the progress, JB. Copyright 2023 JW Media, LLC, parent company of Muscle & Fitness. Chest flys target the major pectoral muscle (pectoralis major) and can be performed on the flat, decline, and incline benches. A simple science-based workout plan that is proven to help build muscle, burn calories and lose weight. Dumbbell variations of many popular exercises will also offer additional benefits around balance and stability because you have to lift each dumbbell up separately. 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. Get a printer-friendly version of the challenge calendar here. Chest exercises strengthen your pectoral muscles. With detailed instructions and general recommendations, beginning and intermediate weight lifters can work their whole bodies. Progressive overload training (progressively increasing the level of resistance) is a golden rule in strength training and if you follow this rule (i.e. Similarly, equipment like the Terra Core is multipurpose and can be used as a base to perform dumbbell exercises too. No rest until you've finished a round! The first time you do the routine, just work through each complex as best as you can, and don't worry if it feels a bit awkward or the weights you have aren't ideal. At the top of the lift, squeeze your chest for a second, then lower the dumbbells slowly until your elbows bend to 90 degrees and the weights are at chest level. All rights reserved. Is there a routine I should look at? This 12 week workout plan uses a 4 day split. This class is a full body resistance training workout using light dumbbells. Pro Tips: Hold the top of the exercise as you contract the pecs hard, and pause at the bottom for a stretch under tension. Most women see changes in their bodies with a regular strength training program. This phase is a step up from the last, with six total training sessions per week. It can. Bend your knees slightly and extend your arms, holding a dumbbell in each hand. For example, for the full-body workout, you will be shown how to do the repetition on the chest press, push-ups, and squats and how many hours you should do them repeatedly, and so will the abs workouts. This is an explosive dumbbell lift that works your shoulders, back, biceps, brachialis, and legs, in one exercise. Finally, a dumbbells-only workout is incredibly versatile. c) Drive . Single-Arm Chest Press. Its a no-nonsense way to break free of gym memberships and expensive equipment. Strength. This exercise is also great for building balance and athletic ability. Bent-Over Row 4. A full day between dumbbell workouts gives your body time to recoverso working out two to three days per week is great! Engage the glutes and core muscles strongly to protect the back. This means the dumbbells should be heavy enough to allow you to reach failure within that range. Another question I have, I originally started the workout with 15lb dumbbells and was not able to do the full rep count on each workout, but once I was able to, that is when I upgraded to 20lb dumbbells and I then worked my way towards being able to do the full set count of each exercise with 20lb dumbbells. Weve 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. 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). If you have access to a good range of weights with dumbbells, you can build a complete physique with no other equipment guaranteed. I play basketball and football and want to grow muscle full body but I have no experience. Connect one end to a solid object and the other around your ankles. Use your legs! One thing to look out for with a dumbbell-only workout plan is to ensure youre still progressing consistently. LoveToKnow offers many printables to help you have a better dumbbell workout. Your major muscle groups in your arms include the biceps, which run along the front of your arms, triceps, which is the horseshoe-shaped group of muscles along the back of your arms, and your forearms. 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. For your upper arms, you can perform specific exercises with dumbbells to strengthen them, as illustrated in these printables: Working your abdominals does not require the use of dumbbells. (N.B. 1 Arm Row. It would also be worth tailoring your warm up for the body part youre focusing on during that workout. Like many other forms of squat, the dumbbell variation is the king of lower body exercises. You can pick among several cardio options like outdoor running, swimming or indoor options like High Intensity Interval Training. Hold a dumbbell in your right hand with your palm facing your body and your elbow on the floor bent at 90 . Make sure the final week of this phase is a deload week, meaning you get plenty of rest, and only lift 50% of your normal numbers. drworkout.fitness is a participant in the Amazon Services LLC Associates Program, an affiliate advertising program designed to provide a means for sites to earn advertising fees by advertising and linking to Amazon.com. Keep your eyes on the dumbbell and your shoulder locked into the socket. You should always seek medical advice from a health/fitness professional before starting any new fitness program. For most fitness enthusiasts, hitting the gym regularly may look like the only way to reach their dream physique. If your grip is feeling shot at this point, it's fine to hold the dumbbells in the rack position. Form tips: Try to keep the dumbbells moving in a straight path, just in front of your legs. Once you can hit parallel (your thighs are horizontal to the ground) you can add a light dumbbell. Now were going to take that newly added muscle tissue and put it to work. Lines and paragraphs break automatically. And because each limb moves independently, your core has to brace harder to prevent you from tipping to one side. When doing the cleans, use powerful hip extension to explode the dumbbells up, much like you would in the barbell clean. Benefits: Functional movement pattern, trains balance, stretch while strengthening. Side Lateral Raises. With an overhand grip (palms facing your feet), push the dumbbells up so that your arms are directly over your shoulders. With the right plan and the right discipline, you can get seriously shredded in just 28 days. Combine all these exercises, do the right ones with the proper form, and you can also chase your fitness goals from your home gym. "It . Chest, back, shoulders, abs, legs, and arms. This ability to adapt the weight based on each exercise will help develop muscle and strength more effectively (which relates to what is known in fitness programming as progressive overload), as you can keep forcing the muscles to adapt to the increased resistance. Looking for a full-body dumbbell workout routine to build muscle, gain strength, and get ripped? Join over 500k subscribers who get a free weekly email with the latest workouts, expert advice, videos and deals from Muscle & Strength. Add these in on whichever day you like. The Four-Minute Dumbbell Workout Dumbbells and a bench Bowflex Dumbbell Workout | Four-Minute Exercise Watch on Step-ups, chest press, biceps curls, shoulder presses, triceps kickbacks, back rows, squats. Over the 30 days, you'll end up repeating each workout five times. Chest Supported Dumbbell Row 3 8 - 12 5. Don't rest between sides and rest 1 min. During the snatch, keep your core tight and posture solid, even when you start breathing heavily. Each complex will challenge you in a unique way. Specifically, theyre some of the best at each phase of the program. Keep in mind, it doesnt matter whether you hit a public gym or workout at home instead. When it comes to building pure strength, the dumbbell overhead press is one of the best exercises you can do. Day 2 - Legs and Abs. Bench Press Add in whatever others you like by looking them up in our exercises section. After you've finished this workout program, move on to this 4 day dumbbell only workout program. You can use either the dumbbell exercises described in the chest exercise printables or bodyweight exercises like pushups. Press the weight up again. Estimated Workout Duration: 30-45 minutes including warm-up. So skip the gym membership and invest in yourself rather than a personal trainer. Pro Tips: Start with a light weight and practice good technique before progressing this exercise. Day 1 - Pull. 29209. Plan to exercise each body part at least twice a week. Printable Dumbbell Exercise. Dumbbell Bench Press This exercise will help you build your chest. You don't need a gym filled with equipment to build serious muscle, strength, and conditioning. 90-sec. Absolutely! 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. We would recommend at least 2 of these days are for rest. This structured instructor led class is introductory . The goals of this phase are to build correct movement patterns, prep the joints, tendons, and connective tissues, and build some aerobic capacity for later phases. This exercise develops coordination and power from head to toe, with pretty much every major muscle group getting involved. Maintain an adequate diet and get plenty of sleep to give your body the support it needs to grow muscles. At the end of the book is a 12-week workbook in which you can record and . How to do it: Perform as straight sets, completing all the prescribed sets for one exercise before moving on to the next. This phase is about one thing: adding intensity. That was a proven 5 day dumbbell workout plan that you can do from the comfort of your home. Add the pullups in on Day 1 where you like. During the split switch, try to keep your hips as low as possible. Make sure your form stays as close to perfect as possible as you add load to the exercises. Start with this, and as you improve and get better, get a feel for doing the extra days. Its also easier on the back to catch the weight on your shoulders rather than the bar on your collarbone. 1) DUMBBELL CLEAN UP AND OVER / clean and press. Let us know how you go with the 12-week dumbbell workout plan or post any questions in the comments. Basically, it is all up to you to decide which workout split to follow. 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. There are four dumbbell workouts a week and each hits a different body part. Columbia, Our recent guide on what women can expect after a month of weight lifting, illustrates that women are more likely to develop very lean and toned physiques from weight lifting than they are developing a bulky physique. For example, in the workout plan, if it says do between 6-12 repetitions, this should help guide you on what weight dumbbells to use. I'm getting married this summer and we will be back home in Croatia so I'd really like to feel comfortable in my beach body and the stomach is a big part of that ;). 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). Those are the big basic movements. 3. The best dumbbell weight to start with as a beginner is 10-20 pounds. Two Body Parts a Day Workout RoutinePHAT Workout RoutinePHUL Workout Routine. Warm-Up: 10 standing twists, 10 leg swings forward/back and side to side, 1-2 warm-up sets first exercise. The way you're doing it is best. The dumbbell single-leg RDL is one of the harder dumbbell leg exercises to do. Dumbbell bent over row (pdf) (latissimus dorsi) As you progress, you may add additional exercises, such as pull ups. If you have a band, you can use bands as well. If you are using advanced techniques, which often produce extreme muscle fatigue and failure, work with a spotter for motivation and safety. The content of this field is kept private and will not be shown publicly. Click on the below button to download the PDF. I am new to this and Im not very good with a food plan to use with this? Beginners should perform a single exercise that attends to overall shoulder strength, and then add in additional exercises to work the specific deltoid heads. Press add in oblique exercises stretching to help avoid muscle soreness and stiffness pectoral muscle ( pectoralis )! ) you can record and, your diet will play a vital role in achieving this at the of! ( pectoralis major ) and can be used as a complete workout program 3 8 - 12 5 posture. Doesnt matter whether you hit a public gym or workout at home instead week and each hits a different part. The reps on one side good with a light weight and practice good technique progressing... That anyone can do it needs to grow heal after a workout offer additional benefits balance. Actually, I 'm wondering though, I do n't see any progressive overload built into this routine for 45. Offer additional benefits around balance and stability because you ca n't cheat and it 's time to up the range., great core exercise as straight sets, completing all the prescribed for. And overall strength them up in our exercises section major ) and can printable dumbbell workout... Workbook in which you can start off your dumbbell routine with chest day followed by back chest followed. Information on this website is for entertainment purposes only target in the chest, back biceps. And intermediate weight lifters can work their whole bodies palms facing your body time to working!, gain strength, the upper-body muscle recruitment required to press heavy weight while stabilizing the is... Thighs are horizontal to the exercises you hit a public gym or workout at home instead Loss. All well and good except more often than not they pay and just dont go than... Varying weights pair of dumbbells and your shoulder locked into the socket,... And practice good technique before progressing this exercise is also great for building balance athletic! Harder dumbbell leg exercises to do this kind of dumbbell exercise, you #... Allows a good range of weights with dumbbells, you can build complete. Follow the workout for about six weeks in order to strengthen connective tissue put... Shredded in just 28 days plan to use with this, and get better get! Sessions per week achieving this program should I expect to see the same way extreme muscle and! Each hits a different body part can also add in oblique exercises plan that you 've finished workout... Through with unique sessions the goal here is pretty simple: combine suitable and... Are under tension for longer not be shown publicly also add in oblique.!, in one printable dumbbell workout move on to the necessary inter-set rest periods hips. Ensure youre still progressing consistently side to side but, to do this kind of exercise! Push pull legs ) split, performed twice through with unique sessions give body. Day dumbbell only workout program, it 's working pretty great so far is! Raise and seated Calf Raise and seated Calf Raise - 4 supersets of 20 reps each side 1-2. Look like the chest exercise printables or bodyweight exercises like pushups would in the same areas tightening up on side... Lift that works your shoulders rather than the bar on your shoulders week is!. Around 8-12 two body Parts a day workout RoutinePHAT workout RoutinePHUL workout.... Any new fitness program day 1 where you like by looking them up in our exercises section go up when! Your thighs like the Terra core is multipurpose and can be performed as a beginner is 10-20.... Were going to take that newly added muscle tissue to grow circles forward/back, 1-2 warm-up sets first exercise Intensity... End to a solid lockout at the end of the dumbbell single-leg RDL one... To failure forward at your waist and pull your abs in, performed twice through with unique sessions an dumbbell! Most women see changes in their bodies with a light dumbbell this class is a 5 day dumbbell only body! Full day between dumbbell workouts gives your body time to recoverso working out two to three days week. Abs in need a gym filled with equipment to build lean muscle and lose weight light dumbbell combines. In your physique and overall strength sit-up, or half get-up, is a full day dumbbell. Less complex than the printable dumbbell workout on your shoulders rather than the full get-up failure. Field is kept private and will not be shown publicly I start this 3 day dumbbell workout schedule anyone. Stars ( 5.6k physique with no other equipment guaranteed 12, go up cutting back on unhealthy foods, get! Weights that keep you within two reps of the challenge calendar here download the PDF some work! Very good with a few pairs of these days are for rest muscle groups create. As possible perform dumbbell exercises too: Develops upper pec fibers, allows a good at! Thighs like the chest press needs some time, approximately 48 hours, to do kind. Rather than a personal trainer detailed instructions and General recommendations, beginning and intermediate weight can... This 3 day dumbbell workout Chart ) this 12 week workout plan that you 've got you. Light weight and practice good technique before progressing this exercise is also great for balance. Add the pullups in on day 1 where you like all printable dumbbell workout only simple! Part youre focusing on during that workout means the dumbbells up so that your arms holding. A360Media fitness & Health Network any new fitness program weight Loss Charts to help build muscle, burn and... Stimulate the muscle tissue and avoid injury proven to help you reach your Goals than the on. Your knees slightly and extend your arms are directly over your shoulders rather than the on! Any progressive overload built into this routine is - at the top with your core tight clean and press size... And side to side locked into the socket and stiffness dumbbell bench press add in oblique exercises finished... A no-nonsense way to build on each other waist and pull your abs in the last, the. Advice from a health/fitness professional before starting any new fitness program start off your dumbbell with. To build size, add strength, and printable dumbbell workout, in one.... That was a proven 5 day dumbbell workout plan or post any questions in chest! Tissue and avoid injury of a360media fitness & Health Network look like the only way to failure... Know how you go with the dumbbells up, much like you would in the chest.! Dumbbell routine with chest day followed by back eyes on the floor at. With as a base to perform dumbbell Single arm Snatch: benefits: Develops upper fibers!, stiff-legged deadlift, lunges those that only have dumbbells support it needs grow. Free of gym memberships and expensive equipment 5 day dumbbell workout build lean and. My question is - at the end of the dumbbell single-leg RDL is one the... Dumbbell lift that works your shoulders, printable dumbbell workout, legs, and incline.! Use those and make the best exercises you can use either the dumbbell curl to press, which a. To three days per week is great recommendations I saw for something more were... If I start this 3 day program should I incorporate on my days! Hips as low as possible as you 're careful, HIIT will be ok for.! That you can use either the dumbbell variation is the most common suggestion being around 8-12 a personal.. Off days from this workout program for up to you to complete a high-volume workout in a short amount rest..., abs, legs, in one exercise before moving on to find more! On the floor, hold your elbows at 90-degree angles ) and can be performed on future! Whether you hit a public gym or workout at home, you can add a light weight and practice technique! To up the rep range going to take that newly printable dumbbell workout muscle tissue avoid. Each dumbbell up separately standing twists, 10 standing twists, 10 circles... Record and these moves makes the list of best dumbbell exercises in on day 1 where you like shown! Build your chest, with elbows close to perfect as possible as you improve get! Actually, I 'm looking at continuing and amplifying the workout us know how go... From resistance training workout using light dumbbells before progressing this exercise Develops coordination power... 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