Complete Dumbbell Workout Routine Pdf

Dont Wait - Let GetApp Help You Find The Perfect Software For Your Business Needs. The routine uses basic equipment and dumbbells so you dont need any special machines or other gym equipment.

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One-Arm 3 10 Back Shrug Dumbbells 3 10 Chest Dumbbell Press 3 10 Chest Chest Fly Dumbbells 3 10 Forearms Wrist Curl Dumbbells - One Hand 3 10.

Complete dumbbell workout routine pdf. In this list below we try to collect all the best dumbbell exercises for you. Dumbbell Step Up. Workout Routine - Dumbbells - Beginners - Day 1 Cardio Strength Training of Sets of Reps Progress Log Abs Bicycle Kicks 3 10 Abs Crunch 3 10 Back Row Dumbbells - on Knee.

Dumbbell Hip Thrust 4 10 - 15 5. Upper body dumbbell workouts like bench press dumbbell rowing biceps curls triceps extension dumbbell overhead press and dumbbell crunches are the best exercises you can do with dumbbells to develop strength and mass. If you are looking for great cardio and leg exercises look toward doing this exercise.

Dumbbell Hammer Curl 3 10 - 15 Day 4. Starting Position Stand up and hold two dumbbells one at shoulder level and the other high with your arm extended palms facing each other. One Arm Dumbbell Rows 4 8.

Repeat each exercise for 30 seconds. Youve done a simple dumbbell workout for beginners. Lie back on a bench and hold a dumbbell in each hand.

Dumbbell Side Bends 3 15 Each 7. Upper Body Dumbbell Workout PDF. But to do this kind of dumbbell exercise you will need reclining and declining bench.

Dumbbell Curls 3 sets x10-12 reps no rest Overhead Triceps Extensions 3 sets x10-12 reps 1 minute rest Triset C ThighsHamstringsCalves. Split Dumbbell Workout 1 LegsGlutes Arms Abs. Motion Push one dumbbell straight up until your elbow comes close to locking while lowering the other at the same time.

2 minutes rest between sets. Move to Triset B after you have completed. This exercise will help you build your chest.

Repeat each exercise for 30 seconds. I suggest that you first basic workout routine should be. 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.

Dumbbell Squat 4 8 - 10 2. 12 reps each leg 2 sets. Exercise so that the muscle is worked to the point of being tired 2.

With some increased speed you will break a sweat increase your heart rate and begin to feel the burn in your quads. Split Dumbbell Workout 2 Shoulders Back Chest. 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.

This was barbell squats in the original routine so in this workout were simply. Dumbbell Split Squat 3 8 - 12 Each 4. Perform this routine 3 times per week for best results.

To get through everything you can try and lighten your weights do only 1 set instead of 2 or just do as many of the exercises as possible. If you made it through all of the exercises that is a total of 120 repetitions. TipsCaution Be careful not to jerk your back in an effort to help you raise the dumbbells.

Dumbbells deadlifts Dumbbells squats Dumbbell rowing Dumbbells bench press Dumbbells military shoulder press Dumbbells bicep curls Dumbbell tricep curl Abdominal routine. Plank 3 20 Secs Day 5. Legs Core Dumbbell Workout Exercise Sets Reps 1.

When doing plank rows I like to elevate my nonworking arm on a dumbbell so I get a full range of motion. This is an intermediateadvanced. Dumbbell Squats or Goblet Squats or Split Squats or Lunges choose one 3 sets of 8-10 reps.

Building muscle has 3 legs. Keep your eyes on the dumbbell and your shoulder locked into the socket. This bench helps you to do the exercise more safely and also more.

Ad Get the Workout Programs your competitors are already using - Start Now. Dumbbell Deadlift 4 8 - 10 3. Keep going until your arms are straight above your chest but dont touch the weights to one another.

Complete Upper Body Dumbbell Workout Exercise Sets Reps 1. Check it out below if you want to know. Repeat circuit as many times as desired.

Push through your heel on the bent-leg side. Keep each arm bent to the side of each shoulder palms facing upward. If you didnt make it through thats fine.

Each circuit is 3 minutes. Dumbbell Calf Raise 4 20 6. Extend your elbows as you press the weights above your chest.

Squats Stiff Legged Deadlifts 3 sets x10-12 reps no rest One Leg Calf Raises 3 sets x10-12 reps 1 minute rest Notes.

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Full Body Dumbbell Workout My Visual Workout Created At Workoutlabs Com A Click Through To Customiz Full Body Dumbbell Workout Dumbbell Workout Fitness Body

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