12 week dumbbell workout plan pdf beginner
You can incorporate the exercises from the below routines if you like. Do cardio for 20-30 minutes 2-3 times a week.
Fitness Tips Dumbbell Workout Routine Dumbbell Workout Workout Plan For Beginners
4 reps at 80 of your 1RM.
. Push Pull Legs PPL Workout. Squat 3 - 4 6 - 12 2. Your goal is to lift the weight 10 - 12 times slowly.
Heres what Dumbbell Monster focuses on instead. 7 day workout plan gym Day 7 RestRecovery Day. Using dumbbells to build muscle will contribute to this goal but to get ripped you have to lower your body fat percentage.
Dumbbell Pullover 3 8 - 12 4. Ad Get Fit While Staying Safe With a Range of Fitness Webinars Workouts For People 50-Plus. 3 x 8-12 reps.
In this 4-week beginner dumbbell workout routine youll do at least one exercise for a large muscle every workout day. 6-12 reps 3 sets. Train for muscle growth with dumbbells 3-4 times a week.
Ad PowerBlock adjustable dumbbells are the most trusted adjustable weights on the market. When you first start weight training begin slowly and use weights that feel comfortable. Glute Cable Kickback 2 - 3 12 - 15 Cardio 15 Min of HIIT on Stationary Bike Day 2 - Back Arms Exercise Sets Reps Back 1.
KB Crush Grip Pushup 10 x 2 reps. Get 7-10k steps a day. 3 x 10-12 reps.
Beginner dumbbell workout plan pdf. Feet-Elevated Inverted Row and Burpees 3 - 5 10 - 16 60 secs Superset. Duration - 6 months.
Exercise Sets Reps Leg Press 2 12 Lying Leg Curl 2 12 Seated Cable Row 2 12 Flat Bench Press 2 12 Dumbbell Press 2 12 Dumbbell Shrug 2 12 Tricep Pushdown 2 12 Barbell Curl 2 12 Back Extension 2 12 Standing Calf Raise 2 12 Barbell Wrist Curl 2 12 Crunches 2 12 Weeks 7-12. DUMBBELL ONLY 12 WEEK PLAN. Dumbbell Curl 3 12.
Introducing metabolic stress by maintaining constant tension on your muscles with partial ranges of motion and isolating muscle groups one at a time. Heres what your schedule could look like. For example squat for legs bench press for chest and rowing for the.
3 x 10-12 reps. Weeks 7-12 split the workouts into two parts. 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 Dumbbell Floor Press 3 6 - 12 Wide Grip Pull Up 3 6 - 12 Standing Hammer Curl 3 6 - 12 Lying Dumbbell Extension 3 6 - 12.
Youll get a 12-week dumbbell workout plan and its free PDF in this article. Dumbbell Deadlift 4 8 - 10 3. Realize its been awhile since I said the PDF was coming for this workout but it has officially been added to this workout routine.
The Most Effective 6 Day Dumbbell Workout Plan. Prepare to be sore. 25 seconds wall sit.
Im going to share a 4-week full-body beginner dumbbell workout routine to build muscles at home with a free PDF so you can download and use it later. 12 Week Dumbbell Workout Plan Week 1 PushPullLeg-core Monday Day 1. Damaging muscles by using a higher-than-normal set and rep volume.
Dumbbell Lunge 2 - 3 12 - 15 3. Barbell Hip Thrust 3 6 - 12 5. If you find it difficult to lift the weight 10 -12 times means that the weight is too heavy.
In a circuit routine youll do each exercise in succession without a break in between if youre able. Dumbbell Squat 4 8 - 10 2. Pull Downs 3 - 4 6 - 12 2.
Tripod Dumbbell Row 4 8 - 12 Each 3. 12 Week Workout Plan Instructions. When this becomes easy it is time to increase your weight.
Legs Core Dumbbell Workout Exercise Sets Reps 1. The 12-week workout plan. In the first week youll end up doing Workout 1 twice while in the second week youll do workout 2 twice etc.
DUMBBELL ONLY 12 WEEK PLAN. 1 Bodyweight Workout Plan To Get Ripped 2 Barbell Workout Routine At Home 3 4 Week Resistance Band Training Program 4. We would like to show you a description here but the site wont allow us.
Hit your body weight in grams of protein per day. Squat 3 - 4 6 - 12 2. Dumbbell Curl 3 12 4b.
See below a breakdown of exercises. Day 1 Chest and Triceps. 2 reps at 90 of your 1RM.
Bent Over Row Back Biceps 6-12 reps 3 sets Dumbbell Renegade Row Back Core Shoulders 6-12 reps 3 sets Dumbbell Reverse Fly Upper Back Shoulders 6-12 reps 3 sets Isometric Dumbbell Row Hold Back Biceps 6-12 reps 3 sets Bicep Curl Biceps 6-12 reps 3 sets Hammer Curl Biceps Forearms 6-12 reps 3 sets Exercise Muscles Worked RepsSets. Dumbbell Split Squat 3 8 - 12 Each 4. Rest 60-90 seconds between sets.
Try a Fitness Program Tailored To Your Abilities. 7 days ago Apr 22 2022 12 Week Dumbbell Workout Plan. Upper Body 3 sets Lat pulldowns 3 sets Bench press 3 sets Dumbbell Bicep curls 3 sets Incline dumbbell press 3.
Use a slightly heavier weight than you used in weeks 1-3. Day 1 - DB Push workouts Chest Triceps Shoulders Day 2 - DB Pull workouts - Back Biceps Rear Delt Core Day - 3 - Legs Day 4 - Chest Triceps Shoulders Day 5 - Back Biceps Rear Delt Core Day 6- Quads Hams Calves Glute. 6 reps at 70 of your 1RM.
Dumbbell Bent Over Row 4 8 - 12 2. The Beginner Dumbbell Workout PDF Plan - Fittest Travel. Printable 12 Week Dumbbell Workout Plan for.
3 x 8-10 reps. 1-2 Minuteset Dumbbell Push Workout Muscles Worked Flat DB Bench Press Chest Incline DB Bench Press Chest Dumbbell Squeeze Press Chest Dumbbell Pullover Chest Overhead Press Shoulder DB Front Lateral Raises Shoulder. Bicep curl to shoulder press 3 sets of 12 5-10 lb dumbbells Curl DB to chest bicep and then push weights over the head shoulders 2.
Dumbbell Curl 3 12. Then repeat this as another set. Incline Dumbbell Bench Press.
Printable 12 Week Dumbbell Workout Plan for Beginners Free PDF Posted. Thursday Exercise Actual Target Sets Rest secs Squat 5 - 20 1-3 Push Ups 3 - 20 1-3 60 - 120 So for this workout you will perform 5 - 20 Squats and then 3 - 20 Push Ups. Seated Cable Row 2 - 3 12 - 15 Arms 4a.
4 reps at 85 of your 1RM. Heres an example workout from Week 3. 3 x 8-10 reps.
HttpbitlydumbbellplanWelcome to the BUFF DUDES DUMBBELL ONLY PLANOver the course of the next 12 weeks Ill be going through. More pro teams use PowerBlock than any other adjustable dumbbell. Dumbbell Step Up 2 - 3 12 - 15 Glutes 4.
Dumbbell Hammer Curl 3 10 - 15 Day 4. One Arm Dumbbell Row 2 - 3 12 - 15 3. Choose From a Variety of Workouts.
Exercises and workouts are kept extremely simple with a maximum of 2 exercises per workout. Dumbbell Hamstring Curl 3 10 3. Plank 3 20 Secs Day 5.
Week 12 Day 1. BEGINNER CALISTHENIC S wwwoldschool-calisthenicro 10. Dumbbell Bicep Curl 3 10 - 15 6.
Upper body and lower body. The 12-week workout plan incorporates a set of 9 exercises for Monday to Friday. Do cardio for 20-30 minutes 2-3 times a week.
Dumbbell training allows you to workout one side of your body at a time which is great for curing any strength imbalances youve developed. 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. Reverse Grip Dumbbell Row 4 8 - 12 5.
UpperLower Split with Increased Intensity. Dumbbell Split Squat 3 8 - 12 Each 4.
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