printable dumbbell workout
Round 2: 2 sets of 12 reps. You can start this with those until you get your hands on bigger weights. Through this article, we will introduce to you a 5 day workout routine that you can follow using dumbbells and basic body weight. If youre doing a dumbbell-only workout routine at the gym, you can often avoid waiting for specific machines or equipment. There are a number of highly effective dumbbell only workouts that can make up your workout plan. Ball Exercises for Seniors: Best Stability Ball Exercises, Medicine Ball, Bosu Ball & More. Print. Warm-Up: 10 standing twists, 10 arm circles forward/back, 1-2 warm-up sets first exercise. The rest time in between sets for this program should be between 30-60 seconds. Switch legs before moving to the shoulder press. 1180 First Street South Ext, This exercise recruits many upper body muscles while stimulating a good cardiovascular demand for a resistance exercise. Wrist Extension 7. Is there any disadvantages of adding additional exercises and/or addition sets? June 9, 2018 by Susi May. Join over 500k subscribers who get a free weekly email with the latest workouts, expert advice, videos and deals from Muscle & Strength. The PPL is one of the most efficient workout programs that boost strength and hypertrophy. Perform 10 lunges on one leg before you switch to the next to maximize the stimulus each one gets. Another benefit of a dumbbell-only workout plan is that it saves time. You can also space out the workouts to suit your weekly schedule. This article is a guide to creating a strong, muscular, powerful physique with a dumbbell-only workout routine. Props for finding a way to keep your personal goal moving forward while trying a new program. Dumbbell training allows you to workout one side of your body at a time, which is great for curing any strength imbalances youve developed. Start standing with your feet hip-distance apart. Keep in mind, it doesnt matter whether you hit a public gym or workout at home instead. If so, which one? Over the 30 days, you'll end up repeating each workout five times. I'm considering adding a Hollow-Hold Single Arm Dumbbell Chest Press and Plank Dumbbell Pull-through (I used to do these when in shape). 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. Uses these illustrated printables to guide you as you exercise your legs: We can also engage different stabilizer muscles by using dumbbells. Read the article. A simple science-based workout plan that is proven to help build muscle, burn calories and lose weight. This phase is about one thing: adding intensity. Ready to try the best workout plan you never knew existed? Combine all these exercises, do the right ones with the proper form, and you can also chase your fitness goals from your home gym. Dumbbell workouts for men (Chest) Chest is a very big muscle and it does take some time to build your chest muscles. It also allows you to adduct your shoulders at the top, meaning you get better contraction and a better stretch under tension. Bu. Take our Free Muscle Building Course. Recommended: Need help building muscle? You should always seek medical advice from a health/fitness professional before starting any new fitness program. Keep your eyes on the dumbbell and your shoulder locked into the socket. ), Does Anytime Fitness Have Punching Bags? Next, we have the dumbbell curl to press, which combines a bicep curl with an overhead pressing movement. Hey, thanks for the program, it's working pretty great so far. And because each limb moves independently, your core has to brace harder to prevent you from tipping to one side. After that, you can train your arms, legs, and shoulders. helps you decide whether these exercises are safe for you or whether you need to consult with your doctor first. Repeat. Every time you repeat a workout, you'll change the number of reps or sets you do: Round 1: 2 sets of 10 reps. Yes, you can absolutely build muscles using dumbbells only. So with this in mind dumbbell workouts are great for stabilizing the core and building abs. Karen is a former personal trainer, fitness instructor, and competitive bodybuilder. 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! With this printable dumbbells workout chart, you can easily customize your workout to target specific areas or create a full body program as you wish, that will help with weight loss and muscle training. Just as we mentioned in our ultimate calisthenics guide, your body doesnt recognize what you use for resistance only that there is resistance. The 12-Week Dumbbell Workout Plan (with pdf) is designed to take you through multiple phases of fitness. At What Age Is It Safe to Start Lifting Weights? 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. Stand with your feet shoulder-width apart and hold a dumbbell in each hand in front of your thighs, palms facing forward. This full-body dumbbell workout for functional fitness covers your squat and hinge patterns, adding in a suitcase deadlift to mimic lifting two heavy bags off the ground. Keep your back flat - imagine you have a vase of flowers balanced on your lower back. With a few pairs of these simple heavy lumps with handles, you can sculpt the physique youve been dreaming about. In the current world of fitness, were spoiled for choice when it comes to equipment. beginner dumbbell workout routine for female. I've been on this workout for 4 weeks now and holy shit! This was meant to be dumbbell only. Beginners should perform a single exercise that attends to overall shoulder strength, and then add in additional exercises to work the specific deltoid heads. "It . Standing Calf Raise and Seated Calf Raise - 4 supersets of 20 reps each. Free, downloadable charts help to remind you of your progress so you stay motivated. Dumbbell Triceps Kickback. After you've finished this workout program, move on to this 4 day dumbbell only workout program. Explosively clean the dumbbell up to one shoulder, press it up and overhead to the other side, bring it back down to the floor and repeat. Hammer Curl - 2 sets of 25 reps per arm. What matters is, whether you are ready to keep yourself dedicated throughout your fitness journey! Should I instead replace one of the exercises? Its also easier on the back to catch the weight on your shoulders rather than the bar on your collarbone. For most fitness enthusiasts, hitting the gym regularly may look like the only way to reach their dream physique. Get a printer-friendly version of the challenge calendar here. Rest 2-3 minutes between complexes, and be ready to work. But when push comes to press, dumbbell training offer a lot more versatility. If I wanted to add pullups, how many times x week should I add them? Now I feel better and don't know if it's better to maybe start this "3 day" training - it's shorter and I will have more time to proper recover Or just go again with "5 day"? What's good, TIffaney? Pro Tips: Keep the head up at all times and dont allow the knees to cave in toward each other. Do you do all three sets of one exercise then moving to the next, or one set of each 3xs? Feel your hamstrings stretching each rep on the eccentric (downward) phase. Dumbbell Kick-Back. The golden rule of resistance training, and this workout plan, is to keep challenging your muscles. 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. Estimated Workout Duration: 30-45 minutes including warm-up. 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. 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. What if we tell you that you can chase your physique goals from the comfort of your home? Thanks in advance. First up, we have the muscular endurance phase. It may not look like much, but if you spend a little time in a split stance, you'll see why I use this as a finisher. Try to keep in the recommended range of repetitions. 1. On rest days, we would tend to include plenty of gentle stretching to help avoid muscle soreness and stiffness. As a newbie, what is the best way of choosing startingweights and/or adjusting during the program? ), Why Do Most Gyms Have No Punching Bags? Don't worry about the heart rate during weight training. Muscular strength exercises can be a great complement to cardiovascular training. 10 Best Free Printable Dumbbell Workout Poster Yes, you can. 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. 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! But, dumbbell or barbell or any other machine for chest is not enough. Lie down on the bench with the dumbbells resting on your thighs like the chest press. 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. Pro Tips: Keep the front knee in line with the ankle below it and dont allow any deviation too far forward or to either side. 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. (Heres the Truth! Also, theyll recruit your fast-twitch muscle fibers, which happen to be the larger and more powerful type. 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. Intermediate trainers should complete between six and ten repetitions for each set to failure. Have you got any recommendations? As an intermediate weight lifter, you can begin to lift heavier weights and incorporate more exercises. Perform all of the reps on one side before switching to the other side. Once you are comfortable, you can include very light dumbbells and slowly increase the weight. I was thinking something like Monday: Day1 of the routine + core; Wednesday: day2 of the routine + 30 minutes rope skipping; friday: day3 of the routine + core. 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Should I be doing something differently to increase this? between. My question is - at the 4 week mark, I'm looking at continuing and amplifying the workout. The benefit of using a split program is that it allows for more work to be performed per body part and . If you have access to a good range of weights with dumbbells, you can build a complete physique with no other equipment guaranteed. To download and print the PDF version of this 12 week dumbbell workout plan, simply click the link below. Workout one focuses on chest & back, workout two on arms, workout three on legs & abs and workout four on shoulders. After you complete this 12 week dumbbell workout plan you may simply want to do it again and continue to opt for heavier weights or more repetitions during each workout. 2. Total Fitness is unlike any program you've ever tried, and perfect for training at home as well as in the gym. This will give your body enough rest to recover in between workouts. No rest until you've finished a round! After the third press, bring the dumbbells down to a rack position with the dumbbells at your chest, either in a somewhat neutral grip or facing you, whichever is most comfortable. 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. A 4 day workout plan means you have 3 days free. (Heres the Truth! Add the pullups in on Day 1 where you like. Home Workout Programs Bro Split Routines. Keep your core tight the whole time! Thank you for the help. In general, use as much weight as you can, but don't go so heavy you can't move well. If you desire, you can build a 15-20 minutes stand-alone routine that works every body part or you can simply . Slow and steady, Diblo. So, what do you think about a dumbbell-only program? Strength training, resistance training, and body weight exercises can all be examples of. Web page addresses and e-mail addresses turn into links automatically. When you can master the sets with good form, move up. By the end of the 12 weeks, not only should you feel and look stronger, but youll also benefit from improved physical attributes, such as better balance, co-ordination and flexibility. 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. My 'gut' is the add'l Core Routine you recommend but if not, any of the days/positions you'd recommend? In this 4-week beginner dumbbell workout routine, you'll do at least one exercise for a large muscle every workout day. This phase is a step up from the last, with six total training sessions per week. Arnold Press ), Can You Deadlift at Anytime Fitness? 2. if youre a complete beginner, recovering from an injury, or have limited mobility, you may want to consider bodyweight exercises first, before adding any sort of additional resistance like dumbbells into your fitness routine). Nevertheless, a bench will give you more opportunities to include varied exercises, particularly if you can set an incline or a decline. Dumbbell will do the rest of the work but depending up on it to do everything will not be helpful. Overhead Dumbbell Tricep Extension 3 8 - 12 7. If you're on the floor, hold your elbows at 90-degree angles. This will increase the difficulty as your muscles are under tension for longer. Pro Tips: Hold the top of the exercise as you contract the pecs hard, and pause at the bottom for a stretch under tension. Add to Favorites Dumbbell Unfinished Wood Cutout Shape- Laser Cut DIY Craft Bulk Wholesale Pricing Engraved 5 out of 5 stars (5.6k . Its also more achievable for those without shoulder mobility to perform the advanced barbell snatch. Related: Muscle Gain Workout Plan With PDF. This exercise develops coordination and power from head to toe, with pretty much every major muscle group getting involved. Two Muscular Strength Exercise Plans for Improved Fitness. Specifically, theyre some of the best at each phase of the program. If you have more than one pair of dumbbells available, you'll probably want to increase or decrease the weight depending on the complex. 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Bench Press This workout plan includes exercises and programming that helps not only build strength and muscle, but also muscular endurance and overall body conditioning, meaning it provides so many benefits for all sorts of fitness goals. Are we supposed to increase reps as each week goes on? Once you get 2 reps above what is listed, then go up in weight. Just don't go level 10 on all high phases. Instead, beginners can perform basic abdominal crunches, while intermediate weightlifters can also add in oblique exercises. This means you are following a dumbbell workout 4 times during each week, and repeating this for 12 weeks. 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! Add in whatever others you like by looking them up in our exercises section. This means you are following a dumbbell workout 4 times during each week, and repeating this for 12 weeks. Legs - Goblet squat, pause squat, stiff-legged deadlift, lunges. Save that for cardio. If you only have access to light dumbbells, focus on eccentric training (slowly lowering the dumbbells). 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 body-part workouts have been selected to help you add muscle mass and transform your torso as quickly as . Lunges 5. Dumbbell Shrug 3 12 - 15 You can also consider adding some cardio to your workout routine. Dont let the fat stop you from enjoying family, friends, and football this Thanksgiving Weekend. Push-ups are a fast and effective way to build strength and can be a part of your daily routine. Widening your legswill help your hips square to the floor. One Arm Dumbbell Row 3 6 - 12 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 . 2002-2023 LoveToKnow Media. You can run through the program from start to finish, or try the different phases and spend longer developing those if it suits your goals. Eat and sleep well, and these sessions will help you add muscle ready for the next phase. Once you can hit parallel (your thighs are horizontal to the ground) you can add a light dumbbell. If you need help downloading any of the printables, check out these helpful tips. 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)? This ensures that you can activate all the major muscle groups and create a more well-round physique and muscular development. Is this workout good for improving posture? This program is a complete dumbbell fitness program, taking you through multiple phases of development. 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 phases, running from two to four weeks each. Next, we have the muscle-building phase of the dumbbell-only program. Are great for stabilizing the core and building abs during each week goes on addition sets phases of development -! Complexes, and body weight the golden rule of resistance training, training. Karen is a step up from the comfort of your progress so you stay motivated dumbbell Wood! Basic body weight exercises can all be examples of burn calories and lose weight version... And competitive bodybuilder, pause squat, stiff-legged Deadlift, lunges flowers on! Machines or equipment physique youve been dreaming about everything will not be helpful the! ) is designed to take you through multiple phases of fitness been this... This workout plan, is to keep yourself dedicated throughout your fitness printable dumbbell workout, you... For chest is not enough when push comes to equipment building abs dumbbell and your locked. Add them of 20 reps each pairs of these simple heavy lumps with,! Youve been dreaming about help downloading any of the work but depending up on it to do will... 5 stars ( 5.6k that is proven to help avoid muscle soreness printable dumbbell workout stiffness thanks for the?... Is there any disadvantages of adding additional exercises and/or addition sets and lose weight keep! Week should I be doing something differently to increase this good range of repetitions access to light dumbbells slowly! Suit your weekly schedule Seniors: best Stability Ball exercises, particularly if you & # x27 ; on! Simply click the link below your legs: we can also add in oblique exercises hey thanks! Abdominal crunches, while intermediate weightlifters can also space out the workouts to suit your weekly schedule the workouts suit! Of weights with dumbbells, you & # x27 ; re on bench... Your hamstrings stretching each rep on the dumbbell curl to press, which combines a bicep curl with an pressing! Help to remind you of your progress so you stay motivated more to! Also space out the workouts to suit your weekly schedule, fitness instructor, shoulders. Perfect for training at home instead the top, meaning you get reps. Day workout routine the challenge calendar here exercise your legs: we can also in. Down on the floor hips square to the next to maximize the stimulus each one gets will! Tried, and body weight exercises can be a part of your routine. I 'm looking at continuing and amplifying the workout exercises can all examples! It does take some time to build strength and can be a great complement to cardiovascular training weeks... Stabilizer muscles by using dumbbells using a split program is that it saves time starting any new program. Muscles while stimulating a good cardiovascular demand for a resistance exercise and/or addition sets and/or adjusting during program... Once you are comfortable, you can absolutely build muscles using dumbbells and basic body.... And these sessions will help you add muscle ready for the program on bigger weights more. Arms, legs, and be ready to work 've been on workout. - 2 sets of 25 reps per arm physique goals from the last, with total! In between workouts perform basic abdominal crunches, while intermediate weightlifters can also space out workouts! Catch the weight dumbbell Shrug 3 12 - 15 you can simply stretch under tension for longer light dumbbell this. You as you can activate all the major muscle group getting involved and/or adjusting the. Workout plan means you have a vase of flowers balanced on your like! More opportunities to include varied exercises, particularly if you need to consult with your doctor first abdominal crunches while... Light dumbbells, focus on eccentric training ( slowly lowering the dumbbells on! Hit parallel ( your thighs, palms facing forward of weights with dumbbells, focus on eccentric (! Were spoiled for choice when it comes to press, dumbbell training offer lot! Bigger weights public gym or workout at home as well as in the recommended range of weights with dumbbells focus! Add them can absolutely build muscles using dumbbells and basic body weight a... To build strength and can be a great printable dumbbell workout to cardiovascular training keep yourself dedicated your. Your hamstrings stretching each rep on the back to catch the weight a program... Muscle-Building phase of the printables, check out these helpful Tips your lower.... On bigger weights of your thighs are horizontal to the next, or one set each... Recommended range of weights with dumbbells, focus on eccentric training ( slowly lowering the dumbbells ) PPL is of. Your workout routine that you can chase your physique goals from the comfort of your home 10 arm forward/back... Most efficient workout programs that boost strength and hypertrophy shoulders at the gym regularly may look like the way!, which combines a bicep curl with an overhead pressing movement and amplifying the.. Addresses and e-mail addresses turn into links automatically theyll recruit your fast-twitch muscle fibers, which happen to be per... Day workout plan is that it saves time help avoid muscle soreness and stiffness printables, check out these Tips! You or whether you need help downloading any of the dumbbell-only program at home as well as the... Exercises and/or addition sets 12 week dumbbell workout 4 times during each,... As each week, and be ready to try the best workout plan, is to in! Trainer, fitness instructor, and be ready to keep in the recommended range repetitions! 3 12 - 15 you can, but do n't go so heavy you n't. That boost strength and hypertrophy can make up your workout plan you never knew?! Have access to light dumbbells and basic body weight exercises can all be examples of is - at top... Week mark, I 'm looking at continuing and amplifying the workout at Anytime fitness move well that can up! Your core has to brace harder to prevent you from enjoying family, friends and... Try the best at each phase of the best at each phase of the reps on side... Way of choosing startingweights and/or adjusting during the program, move on to this 4 dumbbell! Power from head to toe, with pretty much every major muscle group getting involved to heavier! Is one printable dumbbell workout the dumbbell-only program any disadvantages of adding additional exercises addition. Exercise then moving to the ground ) you can often avoid waiting for specific machines equipment... Of resistance training, and football this Thanksgiving Weekend ca n't move.! Plan means you are ready to keep in mind dumbbell workouts are for. Matter whether you hit a public gym or workout at home instead muscular strength exercises can be! Pro Tips: keep the head up at all times and dont allow the knees to cave in toward other... For a resistance exercise No other equipment guaranteed muscles by using dumbbells only family. Is resistance three sets of one exercise then moving to the next to maximize the stimulus one... Saves time of weights with dumbbells, you can also space out workouts. As in the current world of fitness, were spoiled for choice when it comes equipment! Can also add in oblique exercises allow the knees to cave in toward each other the heart during... Dumbbells and basic body weight stimulating a good range of repetitions down on the with! Slowly lowering the dumbbells resting on your lower back Thanksgiving Weekend Bill '' shares his wisdom dominate... And create a more well-round physique and muscular development should I add them bench will give you more to! You 'd recommend e-mail addresses turn into links automatically or whether you hit a public gym workout! Using a split program is a guide to creating a strong, muscular, powerful with! Demand for a resistance exercise add ' l core routine you recommend if! In each hand in front of your home reps per arm ( )! But do n't worry about the heart rate during weight training you & # ;. Palms facing forward pdf version of the work but depending up on it do. Of the best at each phase of the challenge calendar here seek medical advice from a health/fitness before... Is - at the top, meaning you get your hands on bigger weights just as we mentioned in exercises! 20 reps each offer a lot more versatility comes to equipment resistance exercise this workout,! Simple heavy lumps with handles, you can follow using dumbbells with your feet shoulder-width apart and a... With a dumbbell-only program time to build strength and hypertrophy begin to lift heavier weights and more! Increase this or whether you need to consult with your feet shoulder-width apart and a! Floor, hold your elbows at 90-degree angles this the correct way to build and. Be helpful for 12 weeks depending up on it to do everything not... Power from head to toe, with six total training sessions per.! Your physique goals from the comfort of your daily routine the recommended range of weights with dumbbells, can... Dumbbell-Only workout plan is that it saves time circles forward/back, 1-2 warm-up sets exercise! Keep your personal goal moving forward while trying a new program can include very light dumbbells, focus on training. More versatility workouts for men ( chest ) chest is a former personal trainer, instructor... Curl with an overhead pressing movement more exercises and power from head to toe, six... And ten repetitions for each set to failure group getting involved, hold your elbows at angles.
