beginner dumbbell workout plan pdf
Hold the weights at the top for a beat. Bend your knees slightly and brace your core.
Dumbbell Deadlift 3 10 4.
. Day 4 Shoulders Legs and Core. Dumbbells Workout At Home For Beginners Pdf. Dumbbell Hammer Curl 3 10 - 15 Day 4.
Dumbbell Step Up 3 10 2. For example squat for legs bench press for chest and rowing for the back. In this list below we try to collect all the best dumbbell exercises for you.
6-12 reps 3 sets. Strength Training Routine 1. For example you could perform this program on Monday Wednesday and Friday.
6 - Standing Dumbbell Curl. This exercise will help you build your chest. Slowly lower the weights back down to the starting position.
12 Week Dumbbell Workout Plan. Plank 3 20 Secs Day 5. Keep the weight light focus on form and watch the results come quick.
Comes with weights AI feedback barbell dumbbells kettlebell yoga mat more. Dumbbell Hamstring Curl 3 10 3. This bench helps you to do the exercise more safely and also more.
Reverse Grip Dumbbell Press 3 10 5. Check it out below if you want to know. Rest 60 seconds then do another set for a total of two sets.
In this 4-week beginner dumbbell workout routine youll do at least one exercise for a large muscle every workout day. Hammer Curl 2 8 7. Focus on keeping your arms straight and the movement even.
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. A free beginner workout plan for women. Do cardio for 20-30 minutes 2-3 times a week.
Your chest will lower towards the floor. 6 - Two Arm Seated Dumbbell Extension. Keep your feet pressed together tightly.
Train for muscle growth with dumbbells 3-4 times a week. Dumbbell Stiff Legged Deadlift 3 10 3. The Beginner Dumbbell Workout PDF Plan - Fittest Travel.
Heres a simple routine. If you want extra assistance look at each video before you tackle your first exercise session. Since it is a strength oriented training program you will hit more muscles than any other.
Standing with your feet more than hip-width distance apart hold the dumbbell down in front of you. Grab a pair of dumbbells palms facing your body and hold them at your sides. 10 to 15 reps for each exercise repeat the entire cycle 3 times.
Dumbbell Calf Raise 4 20 6. 6 - One Arm Dumbbell Row. Straighten your legs while keeping your feet tight.
Stand with a dumbbell in each hand arms at your sides and palms facing in. 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. Daily low impact workouts you can do at home with a set of dumbbells.
This program calls for you to work out 3 times a week. One Arm Dumbbell Press 3 10 4. One Arm Dumbbell Row 2 - 3 12 - 15 3.
Frequency - 1 workout per week with at least 5 rest days before your next bicep workouts. Dumbbell Flys 2 8 6. Dumbbell Squat 4 8 - 10 2.
Do 10 bench press repetitions this is called one set of 10. Be sure to track your rest periods. Sit on the edge of a bench with your knees bent and a dumbbell between your feet.
Beginner dumbbell workout plan pdf. Everyone has to start somewhere and when it comes to lifting weights dumbbells are the perfect starting point. The horizontal push The horizontal pull The vertical push The vertical pull The squat The hip hinge You must train each one of these patterns on a weekly basis.
These are beginner friendly and a lot of fun. 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 3 10 - 15 Friday Exercise Sets Reps Full Body. Sumo-squats with 1 dumbbell.
I have a beginner dumbbell workout plan pdf you can download and use. Lift one dumbbell toward the shoulder rotating the arm as it moves up so that the palm is now facing upward. Dumbbell Deadlift 4 8 - 10 3.
Slowly lift the dumbbells up and out to the sides. Seated Dumbbell Extension 2 8 Day 3 Exercise Sets Reps 1. Stiff-legged dumbbell deadlifts position 1 Stiff-legged dumbbell deadlifts position 2.
Using dumbbells to build muscle will contribute to this goal but to get ripped you have to lower your body fat percentage. 12 Week Dumbbell Workout Plan. Full Body Toning Dumbbell Workout Illustrated Exercise Plan Created At Workoutlabs Com Click For A Prin Dumbbell.
But to do this kind of dumbbell exercise you will need reclining and declining bench. FULL BODY WORKOUT A PDF 4 WORKOUT A BEGINNER VERSION Exercise Sets Reps Rest min Barbell Bench Press 3 8-10 2-3 Barbell Back Squat 3 8-10 2-3 Pull-Ups 3 6-10 2-3 Lying Hamstring DB Curls 3 10-15 2 Standing Overhead Press 3 6-10 2-3 Facepulls 2 10-15 15 This version is designed for beginner lifters those relatively new to the gym. Hit your body weight in grams of protein per day.
Complete Upper Body Dumbbell Workout. May 7 The Beginner Dumbbell Workout PDF Plan. Lift the dumbbells up and back as you straighten your arms.
Three circuits per workout are enough during your first two weeks of training as a beginner. Dumbbell Military Press 3 10 5. Slowly lower the weights back down to the starting position.
Contract the quads when your legs are straight. Exercise Sets Reps 1. This will give your body enough rest to recover in between workouts.
Day 2 Legs and Core. Legs Core Dumbbell Workout Exercise Sets Reps 1. Day 3 Back and Biceps.
Dumbbell Split Squat 3 8 - 12 Each 4. How push-pull workout is beneficial. Be sure to push your hips back towards the wall behind you as you squat down.
6 days ago Aug 18 2021 Dumbbells workout at home for beginners pdf - Page 1. Step your feet at shoulder width apart with your heels driven into the ground. Since these workouts are full body workouts it is best to have a rest day in between your work out days.
Under 30 minutes a day. Sets Rounds 3-4. Hinge forward at your hips keeping your core pulled in and your back straight.
Sunday May 8 2022. Dumbbell Bicep Curl 3 10 - 15 6. Day 1 Chest and Triceps.
Dumbbell Side Bends 3 15 Each 7. Dumbbell Lunge 3 10 2. Get 7-10k steps a day.
Complete Upper Body Dumbbell Workout. Bend your arms 90 degrees at the elbows so your triceps are aligned with your back. Beginner dumbbell workout plan pdf.
2 Instructions on how to perform each exercise. Hold a dumbbell in each hand at your sides with palms facing inwards and arms straight down. Dumbbell Hip Thrust 4 10 - 15 5.
Slightly lean back on the bench and hold on to the sides so you can stay on the bench.
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