Make sure your form stays as close to perfect as possible as you add load to the exercises. QuickFit 3 Pack - Dumbbell Workouts + Bodyweight Exercises + Stretching Routine Poster Set - Set of 3 Workout Charts 4.6 out of 5 stars 1,097 1 offer from $11.95 Lie faceup with your knees bent and feet flat on the floor. Muscle & Strength, LLC. 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. Ball Exercises for Seniors: Best Stability Ball Exercises, Medicine Ball, Bosu Ball & More. To download and print the PDF version of this 12 week dumbbell workout plan, simply click the link below. I've been on this workout for 4 weeks now and holy shit! We would recommend at least 2 of these days are for rest. Karen is a former personal trainer, fitness instructor, and competitive bodybuilder. Perfect thank you. They should just barely touch at the top. Keep in mind, it doesnt matter whether you hit a public gym or workout at home instead. What's good, TIffaney? 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. If you have a pair of adjustable dumbbells and a bench of some sort, these dumbbell printables can help you get a great workout. Its foundational to many of the more advanced workout phases youll see in the later weeks of the program. The workouts are designed to take somewhere between 30-45 minutes to complete so this should mean you are able to fit it into your daily routine. With an overhand grip (palms facing your feet), push the dumbbells up so that your arms are directly over your shoulders. Moving onto more power-based exercises, one of the best dumbbell moves is the push press. b) Squeeze your glutes, hold the weight at each end, lift one leg and lower your hips - that's your starting position. When you start, you should perform one overall exercise for each muscle group. Once you can do three sets of 12, go up. Day 3 - Rest. 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. A full day between dumbbell workouts gives your body time to recoverso working out two to three days per week is great! Through this article, we will introduce to you a 5 day workout routine that you can follow using dumbbells and basic body weight. This structured instructor led class is introductory . Dont let the fat stop you from enjoying family, friends, and football this Thanksgiving Weekend. What are the benefits of a dumbbell-only workout? As an Amazon Associate I earn from qualifying purchases. It would also be worth tailoring your warm up for the body part youre focusing on during that workout. Next, we have the muscle-building phase of the dumbbell-only program. Next, we have the dumbbell curl to press, which combines a bicep curl with an overhead pressing movement. Estimated Workout Duration: 45-60 minutes including warm-up. When you're in a split stance, keep that back glute really tucked and tight and your torso vertical while you do the hammer curl. between. I hoping to start doing this workout as Ive just brought some dumbbells. Shoulder Press Hi, Bend your knees slightly and extend your arms, holding a dumbbell in each hand. We can also engage different stabilizer muscles by using dumbbells. Repeat. And because each limb moves independently, your core has to brace harder to prevent you from tipping to one side. 1) Split Program. Copyright 2023 Exercise With Style - All Rights Reserved. If youre in the gym youll likely benefit from a wide selection of dumbbells, which is ideal as it means you can really select the perfect weight for each exercise. Warm-Up: 10 standing twists, 10 leg swings forward/back and side to side, 1-2 warm-up sets first exercise. 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. Its a no-nonsense way to break free of gym memberships and expensive equipment. Check your posture: Your spine should be straight and long, chest up and open, shoulders back. Click on the below button to download the PDF. Copyright 2023 JW Media, LLC, parent company of Muscle & Fitness. If you have access to pullups or pulldowns, feel free to add them in. Don't alternate your legs on the reverse lunge. You're correct. This exercise develops coordination and power from head to toe, with pretty much every major muscle group getting involved. Absolutely! Widening your legswill help your hips square to the floor. Props for finding a way to keep your personal goal moving forward while trying a new program. This was meant to be dumbbell only. Hammer Curl - 2 sets of 25 reps per arm. Whether youre looking to improve athletic performance or simply make everyday activities easier, this dumbbell workout plan has been expertly crafted so it gets results, whatever your existing fitness level is. These programs were meant for those that only have dumbbells. Each complex will challenge you in a unique way. Which is all well and good except more often than not they pay and just dont go. Consistent effort pays off. After all, theres nothing like loading up a bunch of steel and conquering a new personal best in the deadlift. Especially if youre looking to build lean muscle and lose weight, your diet will play a vital role in achieving this. However, 5 Day Dumbbell Workout Plan (with PDF) | Dr Workout / 10 Best Dumbbell Exercises Chart Printable - printablee.com Muscle Strengthening Dumbbell Exercises for Men over 50 1. 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?!) 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. Once you start feeling them out, work with weights that keep you within two reps of the rep range. With Andy Speer's ultimate dumbbell circuit, you can work out wherever your gym is. Fast . Dumbbell Single-Leg RDL. Many people who want to change their bodies believe that they need access to a fancy gym thats stocked with expensive gym equipment to get the job done. Day 1 - Pull. (Heres the Truth! In the same vein, you can use just dumbbells to get a shredded physique. You dont need lots of fancy equipment or an expensive personal trainer to build muscle at home all you actually need is a pair of dumbbells and a proven workout program to follow along to. ), Dumbbell Bench Press: 3 sets x 10-15 reps, Incline Dumbbell Bench Press: 3 sets x 10-15 reps, Decline Dumbbell Bench Press: 3 sets x 10-15 reps, Standing Upward Chest Fly: 3 sets x 10-15 reps, Dumbbell Deadlift: 4 sets x 6-8 reps (Heavyweight), Incline Dumbbell Lying Row: 3 sets x 10-15 reps, One Hand Dumbbell Row: 2 sets x 10 reps & 1 AMRAP, Dumbbell Bicep Curl: 2 sets x 10 reps & 1 AMRAP, Dumbbell Hammer Curl: 2 sets x 10 reps & 1 AMRAP, Incline Bench Preacher Curl: 3 sets x 10-15 reps (Heavy Negatives), Seated Incline Dumbbell Bicep Curl: 3 sets x 15 reps (Lightweight), Single Arm Tricep Extensions: 2 sets x 10 reps & 1 AMRAP, Overhead Dumbbell Tricep Extension: 2 sets x 10 reps & 1 AMRAP, Dumbbell Skull Crushers: 3 sets x 10 reps, Goblet Squat: 3 sets x 10 reps (Heavyweight), Dumbbell Sumo Squat: 3 sets x 10 reps (Heavyweight), Dumbbell Calf Raises: 3 sets x 15 reps (Lightweight), Arnold Press: 3 sets x 10 reps (Heavyweight), Dumbbell Front Raises: 3 sets x 10 reps (Lightweight), Leaning Dumbbell Lateral Raises: 2 sets x 10 reps & 1 AMRAP (Lightweight), Dumbbell Rear Delt Raises: 3 sets x 10 reps (Lightweight), Dumbbell shrugs: 3 sets x 15 reps (Heavyweight), Lying Leg Raise with Hip Thrust: 3 sets x 10 reps. SINGLE-ARM TRICEPS KICK-BACK. In this list below, we try to collect all the best dumbbell exercises for you. Press both weights up and directly over your chest. 1180 First Street South Ext, After you've finished this workout program, move on to this 4 day dumbbell only workout program. Feel your hamstrings stretching each rep on the eccentric (downward) phase. From the essential Fitnus collection of fitness wall charts, featuring the path to the perfect biceps & forearm workout! Perfect Your Form with These 4 Expert Tips 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 The workouts consist of fewer exercises, but theyll take longer due to the necessary inter-set rest periods. Add these in on whichever day you like. The golden rule of resistance training, and this workout plan, is to keep challenging your muscles. Workout for beginning and intermediate weight lifters (pdf). Jesse Hyson, MClinExPhys, AEP, PT. 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. The key is to move your feet quickly and keep your torso nice and vertical. Sign up below to receive our newest workout routines, recipes, news stories, and offers from our partners. Total Fitness is unlike any program you've ever tried, and perfect for training at home as well as in the gym. (7 Deadlift Alternatives to Do at Planet Fitness), Why Do Some Gyms Not Allow Chalk? Absolutely, Michael! 29209. During the row, hold a safe spinal position, and really try to get a good squeeze at the top between your shoulder blades. In contrast, if you can do 15 repetitions with ease, the dumbbells are probably too light. Now were going to take that newly added muscle tissue and put it to work. Let us know how you go with the 12-week dumbbell workout plan or post any questions in the comments. To get started, use the basic workout printable designed for beginners and intermediate lifters. Congrats on the future marriage and the progress, JB. In order to assure proper form, using the following illustrated and written instructions: Your back has several muscle groups, including the trapezius, rhomboids, latissimus dorsi, and erector spinae. The best dumbbell weight to start with as a beginner is 10-20 pounds. Ideally, youll include some rest days between the training days. Stay equipped! ), Does Anytime Fitness Have Punching Bags? At the end of the book is a 12-week workbook in which you can record and . This will give your body enough rest to recover in between workouts. Legs - Goblet squat, pause squat, stiff-legged deadlift, lunges. Kids and teens can lift weights safely with proper form and close supervision. For example, the maximum weight you can lift for a dumbbell sumo deadlift will likely be much higher than what you can lift for a negative bicep curl. Ditch the barbell and pick up a pair of dumbbells. Dumbbells are more than enough to maintain (and even build) muscle mass while stripping body fat on your way to getting cut. Grab a pair of 10-pound or 15-pound dumbbells for isolation exercises or a pair of 20-pound dumbbells for compound exercises. If you have more than one pair of dumbbells available, you'll probably want to increase or decrease the weight depending on the complex. Hi, I have been following this program for a a few months and am liking it a lot. Round 3: 2 sets of 15 reps. 5-10 minutes of stretching, including both static and dynamic movements, would be recommended. Hope this helps! This class is a full body resistance training workout using light dumbbells. 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! Dumbbell bent over row (pdf) (latissimus dorsi) As you progress, you may add additional exercises, such as pull ups. Doing the dumbbell push, pull, legs for 6 days a week allows you to train your major muscles twice a week. Your body needs about 48 hours for these tears to heal and your muscles to grow stronger. 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"? Day 4 - Push. German Volume TrainingnSuns 531 LP Workout ProgramsArnold Golden Six Routine. 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. Where would you add those in? Best rep range: 12-16. The level of difficulty of the exercises can be adjusted based on the weight of the dumbbells and the complexity of the movements. A final thing to note is that factors like sleep and diet are also going to impact the results you get from this workout plan. This will open up more exercises to include in future workouts. 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. helps you decide whether these exercises are safe for you or whether you need to consult with your doctor first. You got multiple dumbbell exercises for all your key muscle groups viz. Check it out below if you want to know! If you like the results, keep going with it! Specifically, theyre some of the best at each phase of the program. Bend your knees, flex your feet, and place your heels on the ground. Estimated Workout Duration: 30-45 minutes including warm-up. Its perfect for those who work out at home, travel and are on the road a lot, or beginners who are new to weight lifting. 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 ;). Had a question though, I have a pullup bar that I'd like to utilize, would it be possible to fit in pull-ups anywhere? For the first movement, lie on the floor and squeeze the dumbbells together as you press up, which will bring more chest into the otherwise triceps-heavy floor press. Perform 10 lunges on one leg before you switch to the next to maximize the stimulus each one gets. Movements, would be recommended pullups or pulldowns, feel free to add them in they pay and just go! Based on the eccentric ( downward ) phase a printable dumbbell workout months and am liking it lot. Will open up more exercises to include in future workouts week is great click! 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