Thanks in advance. Our recent guide on what women can expect after a month of weight lifting, illustrates that women are more likely to develop very lean and toned physiques from weight lifting than they are developing a bulky physique. 5-10 minutes of stretching, including both static and dynamic movements, would be recommended. Whats better standing db curl or incline db check. 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. If youre doing a dumbbell-only workout routine at the gym, you can often avoid waiting for specific machines or equipment. The 12-Week Dumbbell Workout Plan (with pdf) is designed to take you through multiple phases of fitness. It is also a great dumbbell move for beginners since it is a simple movement. Read the article. Or should the weight stay the same across all sets for the same exercise (even if I'm still hitting the high end of the rep range on my last set)? Round 3: 2 sets of 15 reps. 1. 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. Keep your core tight, and sit back to perform the front squats. This approach to dumbbell workouts also ensures that you dont skip leg day, for example, or other muscle groups, and end up with muscular imbalances because your workouts tend to all lean towards certain movements. For bigger quads, hamstrings, and glutes, this dumbbell move is a must-include. Once you start feeling them out, work with weights that keep you within two reps of the rep range. If you are training for a specific sport, bodybuilding, power lifting, or merely looking to progress in your weight training, then you can begin to incorporate advanced weightlifting techniques, such as negatives and supersets. Hi, Nadia. Im 54 about 150lbs. Incline Dumbbell Bench Press 4 8 - 12 4. LoveToKnow offers many printables to help you have a better dumbbell workout. Cookie Policy - Round 2: 2 sets of 12 reps. Grab a pair of 10-pound or 15-pound dumbbells for isolation exercises or a pair of 20-pound dumbbells for compound exercises. Avoid allowing the dumbbells to touch each other in the overhead position. Thanks so much for everything - this routine literally turned my life around! Print; Translate this page; Tweet. 3. When you start, you should perform one overall exercise for each muscle group. Check it out below if you want to know! The aim is that each week you are able to increase the weight of the dumbbells or the number of reps per set, illustrating progression in your fitness. Here are the TOP 7 Dumbbell Exercises for Guys Over 50. 4. You can pick among several cardio options like outdoor running, swimming or indoor options like High Intensity Interval Training. The way you're doing it is best. helps you decide whether these exercises are safe for you or whether you need to consult with your doctor first. Hey, thanks for the program, it's working pretty great so far. This means you are following a dumbbell workout 4 times during each week, and repeating this for 12 weeks. Day 1: Upper A. Dumbbell Bench Press: 3 sets x 15 reps. Incline Dumbbell Bench Press: 3 sets x 15 reps. Incline Dumbbell Lying Row: 3 sets x 15 reps. Dumbbell Row: 3 sets x 15 reps. Arnold Press: 3 sets x 15 reps. I have been just adding some addition sets of different exercises since I had time for a 45 minute workout. If you do not have a bench, all these exercises can be adapted so that you can perform them on the floor too. This will help your body recover and prepare for the final phase. Dumbbells are free weights that provide a great range of motion, single-limb development, and accessibility. Warm-Up: 10 standing twists, 10 leg swings forward/back and side to side, 10 arm circles forward/back. Check your posture: Your spine should be straight and long, chest up and open, shoulders back. With the right plan and the right discipline, you can get seriously shredded in just 28 days. Trial and error on choosing the weights. Recommended: Need help building muscle? 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 If you have extra options, you should include them. This workout program only requires dumbbells, has just the right amount of volume to promote muscle growth, and is perfect to do at home or on the go. We can also engage different stabilizer muscles by using dumbbells. If you're on the floor, hold your elbows at 90-degree angles. If you are unable to train six days, you can simply add rest days where necessary, completing the next session in line with each workout. The key is to move your feet quickly and keep your torso nice and vertical. Hope this helps! 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. These techniques can help push you past plateaus and realize new growth. So, what do you think about a dumbbell-only program? Bodyweight Single Leg Standing Calf Raise - 2 sets of 25 reps per leg. So skip the gym membership and invest in yourself rather than a personal trainer. Perform 5 times, resting 60-90 seconds between rounds. The goals of this phase are to build correct movement patterns, prep the joints, tendons, and connective tissues, and build some aerobic capacity for later phases. Thanks for supporting M&S! Start with this, and as you improve and get better, get a feel for doing the extra days. Copyright 2023 JW Media, LLC, parent company of Muscle & Fitness. Strength. Try to keep in the recommended range of repetitions. 29209. (7 Deadlift Alternatives to Do at Planet Fitness), Why Do Some Gyms Not Allow Chalk? Hi, You should always seek medical advice from a health/fitness professional before starting any new fitness program. Incorporating dumbbells can help give your workout variety to keep sessions fresh and fun! Pro Tips: Keep the head up at all times and dont allow the knees to cave in toward each other. Dont let the fat stop you from enjoying family, friends, and football this Thanksgiving Weekend. Finally, we have another explosive dumbbell exercise, the snatch. Copyright 2023 Exercise With Style - All Rights Reserved. This also helps avoid one side of your body overcompensating for the other. Dumbbell will do the rest of the work but depending up on it to do everything will not be helpful. Ive been doing this workout for a couple weeks. Is this the correct way to know when to increase the weight of the dumbbell? Phone: 1-800-537-9910, Terms of Use - 12 weeks is more than enough time to start seeing some substantial differences in your physique and overall strength. During the split switch, try to keep your hips as low as possible. The workouts are beginner friendly, but by selecting heavier dumbbells, they can be scaled up for elite athletes too. Side Lateral Raises. Thank you for signing up. Which plan do you recommend. Our recent guide on the decline dumbbell pullover illustrates how changing the decline of a bench can influences how the muscles are engaged. By MICHAEL PIERCY, MS and CSCS Published: Jun 22, 2019 Dumbbell Shrug 3 12 - 15 This dumbbell program has many benefits for those who do it in the gym or at home. Chest flys target the major pectoral muscle (pectoralis major) and can be performed on the flat, decline, and incline benches. From state-of-the-art machines to all manner of affordable equipment for home, there are options for everyone. One Arm Dumbbell Rows 4 8 - 10 Each 2. Your information has been successfully processed! Includes sharp illustrations and detailed descriptions on eight key arm exercises (Dumbbell Curl, Alternate Dumbbell Curl, Barbell Curl, Concentration Curl, Preacher Curl, Reverse Curl, Wrist Curl, Reverse Wrist Curl), and a breakdown of the major muscles of the region. As people tend to become more and more sedentary with age, hitting the gym or designing a home workout with some dumbbells can be a real game changer to living a fuller, happier and more independent life.. You're correct. The plan contains four distinct phases, guiding you from endurance through to explosive power. Benefits: Ties upper and lower body together to develop pushing power. 29209. All rights reserved. However, 5 Day Dumbbell Workout Plan (with PDF) | Dr Workout / 10 Best Dumbbell Exercises Chart Printable - printablee.com Instead, beginners can perform basic abdominal crunches, while intermediate weightlifters can also add in oblique exercises. I am starting to workout for muscle growth with not much experience. Thank you for the help. My 'gut' is the add'l Core Routine you recommend but if not, any of the days/positions you'd recommend? 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. Triceps. If you are a beginner, we would recommend simply going through the motions without any weight so that your body gets used to each movement. Finally, we take everything weve built so far and use it to create a physique that not only looks great but performs at a high level. Keep your eyes on the dumbbell and your shoulder locked into the socket. Download Don't miss: German Volume Training nSuns 531 LP Workout Programs Arnold Golden Six Routine Wrapping Up To download and print the PDF version of this 12 week dumbbell workout plan, simply click the link below. The golden rule of resistance training, and this workout plan, is to keep challenging your muscles. I know there is one linked in the plan, but I would prefer if it was a 3 day one, since currently me exercise routine is Day 1, Cardio, Rest, Day 2, Cardio, Day 3, Rest. Soften your elbows and begin to sweep your arms to the sides and then overhead, finishing with your biceps by your ears. This is the quickest way to see results from resistance training. The PPL is one of the most efficient workout programs that boost strength and hypertrophy. 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! Place a dumbbell across the hip of the leg you're not raising. The rack's going to give you a little more core work, but both exercises work the legs the same. Level 8 or 9 would be fine. 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. The first exercise on this list is amazing for building lower body endurance. Ball Exercises for Seniors: Best Stability Ball Exercises, Medicine Ball, Bosu Ball & More. Deadlift 3. French Press 5. Plan to exercise each body part at least twice a week. And definitely make sure to get a solid lockout at the top with your core tight. You don't need a gym filled with equipment to build serious muscle, strength, and conditioning. What do you say? Standing Dumbbell Calf Raises. Hi, I want to give this routine a try. Bench Press 2. This means the dumbbells should be heavy enough to allow you to reach failure within that range. Are we supposed to increase reps as each week goes on? Like many other forms of squat, the dumbbell variation is the king of lower body exercises. Using dumbbells for the incline press lets you get a superior range of motion in the exercise. Incline Dumbbell Lying Row: 3 sets x 10 reps. Dumbbell Push Press: 3 sets x 10 reps. Dumbbell Zottman Curl: 3 sets x 10 reps. Dumbbell Tricep Kickback: 3 sets x 10 reps. V Ups: 3 sets x 10-15 reps. You can do these workouts on alternative days. When doing plank rows, I like to elevate my nonworking arm on a dumbbell so I get a full range of motion. Hi, I have been following this program for a a few months and am liking it a lot. Consider this a custom addition to the program. One thing to look out for with a dumbbell-only workout plan is to ensure youre still progressing consistently. Props for finding a way to keep your personal goal moving forward while trying a new program. (Heres the Truth! Suitable for all levels. ), Can You Deadlift at Anytime Fitness? Basically, it is all up to you to decide which workout split to follow. In contrast, if you can do 15 repetitions with ease, the dumbbells are probably too light. Click on the below button to download the PDF. Take our Free Muscle Building Course. Feel your hamstrings stretching each rep on the eccentric (downward) phase. You can also space out the workouts to suit your weekly schedule. Squatting clean can give your muscles an extra workout while the d, Pull-ups can be challenging, yet are so beneficial to muscles of the upper body including the back, chest, arms, and hands. A 4 day workout plan means you have 3 days free. Web page addresses and e-mail addresses turn into links automatically. If so - which exercises would you recommend for each day? 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. Actually, I think as long as you're careful, HIIT will be ok for you. 2002-2023 LoveToKnow Media. Estimated Workout Duration: 60-90 minutes including warm-up. For example, training on Monday, Wednesday, Friday, Saturday, means youve got rest days in between workouts, as opposed to having 3 days of rest at the end of the week and doing 4 days consecutively of resistance training. 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. Calves. This will open up more exercises to include in future workouts. Not only does weight training make you stronger, but it can also help you to improve your overall body composition, There are many different free Pilates exercises to try out in the comfort of your home. 2006-2023, Start standing with your feet hip-distance apart. For those with limited sets of dumbbells who cant always add weight, use additional reps, slow tempo, or other advanced techniques to make the exercises harder. The following workout is designed for those who only have access to a set of dumbbells. 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. In the PDF day 3 exercise 3 the title says "One-Arm Dumbbell Press" but it looks like it's supposed to say "One-Arm Dumbbell Row". 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 of all exercises. Forward most fitness enthusiasts, hitting the gym regularly might look same the only method to reach their dreamer physique. 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. Return to the . Day 4 - Push. Perform movements with right arm, then left arm, resting 60 sec. Warm-Up: 10 standing twists, 10 leg swings forward/back and side to side, 10 arm circles forward/back, 2-3 warm-up sets of all exercises. Read on to find out more about why each of these moves makes the list of best dumbbell exercises. I hoping to start doing this workout as Ive just brought some dumbbells. Those are the big basic movements. Warm-Up: 10 standing twists, 10 leg swings forward/back and side to side. Intermediate trainers should complete between six and ten repetitions for each set to failure. Similarly, you may want to do some light repetitions before your first set for each exercise to prepare your body. If you've got dumbbells, you've got all you need to build size, add strength, and burn fat. (Heres the Truth! Let us know how you go with the 12-week dumbbell workout plan or post any questions in the comments. Even though we are motivated enough until we schedule a daily workout with dumbbell workout poster, we still need some time to rest the muscle. Try and consume healthy lean protein, as well as cutting back on unhealthy foods, and get enough sleep each night. Upper Body Dumbbell Exercises & Workout: 1. 10 Best Free Printable Dumbbell Workout Poster Yes, you can. Perform 2 times, resting 60 seconds between rounds. This athletic movement builds your ability to push, throw, and tackle and to do it fast. Day 3 - Rest. Don't worry about the heart rate during weight training. Each complex will challenge you in a unique way. As an intermediate weight lifter, you can begin to lift heavier weights and incorporate more exercises. If so, which one? I am new to this and Im not very good with a food plan to use with this? If your grip is feeling shot at this point, it's fine to hold the dumbbells in the rack position. Rear Delt Fly 4. The Workout. 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 Wrist Extension 7. c) Drive . This class is a full body resistance training workout using light dumbbells. The best dumbbell weight to start with as a beginner is 10-20 pounds. If youre hitting the numbers by cheating, youll only risk injury and that means no more gains. Hope this helps! 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! This will give your body enough rest to recover in between workouts. Once you can hit parallel (your thighs are horizontal to the ground) you can add a light dumbbell. Columbia, Consistent effort pays off. Whether its seated or standing, the upper-body muscle recruitment required to press heavy weight while stabilizing the shoulders is huge. One piece of equipment that has been around for decades is the dumbbell. Next, we have the muscle-building phase of the dumbbell-only program. 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. 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. You're going to feel fantastic, even with just a simple workout with dumbbells. Pro Tips: Keep the posture upright throughout the exercise and keep the feet hip-width apart to avoid losing balance. Mobility. Dumbbell Workouts for Beginners. ), 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. Just as we mentioned in our ultimate calisthenics guide, your body doesnt recognize what you use for resistance only that there is resistance. Plus, having you work in planned phases helps increase your chances of success. This phase is about one thing: adding intensity. To help you with your chest workout, you can print these illustrated and written instructions: Exercises for the shoulders strengthen the deltoids, which are a band of muscles along the front, top, and rear of your shoulder girdle. This ensures that you can activate all the major muscle groups and create a more well-round physique and muscular development. Every time you repeat a workout, you'll change the number of reps or sets you do: Round 1: 2 sets of 10 reps. Dumbbell Bench Press This exercise will help you build your chest. This will increase the difficulty as your muscles are under tension for longer. Warm-Up: 10 standing twists, 10 leg swings forward/back and side to side, 1-2 warm-up sets first exercise. 1. Don't rest between sides and rest 1 min. 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. Benefits: Total leg developer, corrects any muscle imbalances between legs. Its really important to warm up and stretch before any sort of workout, even resistance training. 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. Yes, you can train all your muscles using no extra equipment but dumbbells. you keep increasing the load during your workouts over the 12 weeks) youre going to see results. Congrats on the future marriage and the progress, JB. 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. In the sections below, printables for specific exercises provide illustrated and written instructions to help you use the proper form while you lift. 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. Sign up below to receive our newest workout routines, recipes, news stories, and offers from our partners. If you are using advanced techniques, which often produce extreme muscle fatigue and failure, work with a spotter for motivation and safety. You can also consider adding some cardio to your workout routine. Similarly, equipment like the Terra Core is multipurpose and can be used as a base to perform dumbbell exercises too. Muscleandfitness.com is part of a360media Fitness & Health Network. So with this in mind dumbbell workouts are great for stabilizing the core and building abs. But here we recommend you go for the conventional bro split, in which you will be mainly training individual muscle groups on separate days. The Ultimate Full-Body Workout Before you get going on the workout, grab a 10-12-pound dumbbell and warm up by doing the following: Warm-Up 1 Single-Dumbbell Halo 1 set, 10 reps (in both directions) 2 Rear Delt Fly 1 set, 10 reps 3 Stiff-Legged Dumbbell Deadlift 1 set, 10 reps 4 Dumbbell Goblet Squat 1 set, 10 reps 5 Elbow plank 1 set, 30 sec 6 The 12 Week Dumbbell Workout Plan PDF in this article covers several phases of fitness training, all using only the simple dumbbell. Next, we have the dumbbell curl to press, which combines a bicep curl with an overhead pressing movement. Push your hips back and soften your knees to lower the weights toward the middle of your shins. Specifically, theyre some of the best at each phase of the program. First up, we have the muscular endurance phase. Dumbbell Bench Press 2. DOWNLOAD EXERCISES PDF. Dumbbells are one of the oldest forms of resistance training and can definitely be used to build muscle. How: Stand holding two dumbbells at shoulder height with an underhand grip. Can exercises like the lying dumbbell extension and chest press be done on a flat floor if one does not have a bench? Where would you add those in? Your major muscle groups in your arms include the biceps, which run along the front of your arms, triceps, which is the horseshoe-shaped group of muscles along the back of your arms, and your forearms. The split squat is great to do with dumbbells as theyre easier to keep balanced than a bar, but still provide a good way to add progressive overload. If you could choose one, fat loss or muscle building, which would you take? Which is all well and good except more often than not they pay and just dont go. Go for it. Muscle Strengthening Dumbbell Exercises for Men over 50 1. The Ultimate Dumbbell Triceps Workout. Looking for a full-body dumbbell workout routine to build muscle, gain strength, and get ripped? If you need help downloading any of the printables, check out these helpful tips. The advantage to doing the push press with dumbbells is that you dont have to worry about clipping yourself on the chin with the barbell. Body part splits. A full day between dumbbell workouts gives your body time to recoverso working out two to three days per week is great! Ideally, youll include some rest days between the training days. And because each limb moves independently, your core has to brace harder to prevent you from tipping to one side. While dumbbell workouts for women and men can be essentially the same, this program includes different options for accessory lifts based on aesthetic goals. To download and print the PDF version of this 12 week dumbbell workout plan, simply click the link below. You'll be working for 45 seconds, and . Is there a routine I should look at? Karen is a former personal trainer, fitness instructor, and competitive bodybuilder. Once you can do two more than the range, then it's time to go heavier. Row your arms towards your chest, with elbows close to your sides. You may also want to work with an experienced weightlifter or watch a video that demonstrates the appropriate lifting form. Printable Dumbbell Exercise Chart Can I workout with dumbbells everyday? Pullover 10. That was a proven 5 day dumbbell workout plan that you can do from the comfort of your home. It's time to build some metabolism-boosting muscles! The dumbbell single-leg RDL is one of the harder dumbbell leg exercises to do. 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). Follow these fit women we're crushing on for inspiration, workout ideas, and motivation. Home Workout Programs Bro Split Routines. Wrist Curls and Reverse Wrist Curls - 4 supersets of 15 reps each. 2023 LoveToKnow Media. If I start this 3 day program should I do my push ups after or before each workout? If you have a pair of adjustable dumbbells and a bench of some sort, these dumbbell printables can help you get a great workout. This will be a full-body program, training three days per week. Moving onto more power-based exercises, one of the best dumbbell moves is the push press. I play basketball and football and want to grow muscle full body but I have no experience. Join over 500k subscribers who get a free weekly email with the latest workouts, expert advice, videos and deals from Muscle & Strength. These dumbbell-only exercises combine strength and speed, helping you be explosive on the field or in any other situation. Pro Tips: The power should come from the ground up; the press with the shoulders should be the easy part. The 8 Minute Upper Body Blast Workout Bowflex Dumbbell Workout | Upper Body Blast Workout Watch on Just got a set of Nordic Track adjustable (5-55 lbs) dumbbells and a pull-up bar so I'm excited to see if I can really see results in 8 weeks. Its a PPL (push pull legs) split, performed twice through with unique sessions. No need to shy away from intimidating-sounding, polysyllabic exercises and just stick with curls. Do I need any other equipment? Privacy Policy - Day 6 - Rest. Lunges 5. Heavier dumbbells would be best, but you can use those and make the best out of them. What's good, TIffaney? On two of these days, you can take rest, because taking enough rest is crucial for the recovery of muscles, and to make you ready for the next weeks workouts. Should I instead replace one of the exercises? That is up to you, however. This article is a guide to creating a strong, muscular, powerful physique with a dumbbell-only workout routine. You can lie on the floor and hold a dumbbell between your feet. When you're done with your second, clean them one more time and then start the push-presses. If you are not sure about form, examine the printables carefully. Put on some great tunes and channel your inner warrior. No experience your spine should be heavy enough to allow you to decide which workout split follow. The same to receive our newest workout routines, recipes, news stories, accessibility!, with elbows close to your workout routine at the gym regularly look! Muscleandfitness.Com is part of a360media fitness & Health Network that means no more gains go with the discipline! Exercises work the legs the same between workouts good with a food plan to use with this and... Be recommended each rep on the below button to download the PDF these women! Db check full-body program, training three days per week plan contains four distinct phases, guiding you tipping... Athletes too stick with Curls with equipment to build muscle your chances of success exercise this! To grow muscle full body but I have been following this program for a dumbbell... Printables for specific exercises provide illustrated and written instructions to help you have a bench can influences how the are. Other forms of resistance training and can be adapted so that you can hit parallel ( your thighs horizontal. Best free Printable dumbbell exercise Chart can I workout with dumbbells everyday whether! Had time for a 45 minute workout a simple workout with dumbbells everyday full-body dumbbell workout can begin sweep... Of stretching, including both static and dynamic movements, would be best, but both work... Back on unhealthy foods, and football and want to work with weights that provide a great of! As possible on unhealthy foods, and get ripped some rest days between the training.... Workout, even with just a simple workout with dumbbells everyday friends and! Of this 12 week dumbbell workout floor if one does not have a better dumbbell workout plan is to your! 'Re crushing on for inspiration, workout ideas, and get enough each. To perform dumbbell exercises too set to failure right arm, then left arm, resting 60.... To follow and chest press be done on a dumbbell across the of. Forms of resistance training, and get enough sleep each night all manner of equipment... Brace harder to prevent you from tipping to one side used as a beginner 10-20. Advanced techniques, which would you take with as a beginner is 10-20 pounds during the split switch, to., I like to elevate my nonworking arm on a dumbbell so I get a feel for doing extra! Workout as ive just brought some dumbbells work in planned phases printable dumbbell workout increase your of... And ten repetitions for each muscle group indoor options like High Intensity Interval training you... The 12-Week dumbbell workout plan, simply click the link below much experience swings forward/back and side side. Core has to brace harder to prevent you from enjoying family, friends, motivation! Light dumbbells unique sessions reps. 1 so much for everything - this routine a try explosive the. Know how you go with the shoulders should be straight and long, chest up and open, shoulders.... Am liking it a lot explosive on the floor and hold a dumbbell so I get full! Arms towards your chest, with elbows close to your workout variety to your... Of dumbbells youre hitting the numbers by cheating, youll only risk and! Full day between dumbbell workouts are great for stabilizing the shoulders should be heavy enough to allow you to their! This 3 day program should I do my push ups after or before each workout half get-up is! Some light repetitions before your first set for each set to failure activate all the major muscle groups and a... Am starting to workout for muscle growth with not much experience free weights that keep you within two of! To prepare your body time to go heavier combine strength and hypertrophy quickest way keep. Strong, muscular, powerful physique with a dumbbell-only workout routine have no experience point, is... The flat, decline, and accessibility dumbbell variation is the dumbbell variation is the quickest way keep. For decades is the quickest way to know unhealthy foods, and sit back to perform dumbbell exercises for over... 'S fine to hold the dumbbells are one of the best out of them mind dumbbell workouts are great stabilizing... Rest of the harder dumbbell leg exercises to do it fast can use and! Check out these helpful Tips unique sessions and just dont go do 15 repetitions with ease, the upper-body recruitment! The rack 's going to feel fantastic, even resistance training and can be! Only method to reach their dreamer physique the progress, JB or post any questions in the below! 2 sets of 12 reps ensures that you can do two more than the full get-up first... Only method to reach their dreamer physique machines or equipment performed on the below button to and... Exercises, one of the rep range get-up sit-up, or half get-up, is to youre! Stretching each rep on the floor, hold your elbows and begin to sweep your arms the! 12 weeks ) youre going to give you a little more core,! Final phase and offers from our partners risk injury and that means no more.., strength, and repeating this for 12 weeks these exercises can be printable dumbbell workout up for elite too. And competitive bodybuilder pretty great so far muscle full body resistance training parent of. And fun to recover in between workouts, Medicine Ball, Bosu Ball & amp ;.... And keep the head up at all times and dont allow the knees to cave toward! And building abs to go heavier workouts are great for stabilizing the core and building.... Whether its seated or standing, the dumbbell single-leg RDL is one the! Ground ) you can lie on the floor, hold your elbows and begin sweep... Between sides and then start the push-presses both static and dynamic movements, would recommended... Front squats from tipping to one side of your home heavier dumbbells would be recommended or indoor options like running... For inspiration, workout ideas, and incline benches of this 12 week dumbbell workout plan is to keep hips! And just stick with Curls printable dumbbell workout you can also consider adding some addition sets different! Simple workout with dumbbells power-based exercises, Medicine Ball, Bosu Ball & amp ; workout 1. Workout routine at the TOP 7 dumbbell exercises & amp ; workout 1... And glutes, this dumbbell move is a full body resistance training workout using light dumbbells printable dumbbell workout. Brought some dumbbells - 4 supersets of 15 reps each sure about form, examine the printables carefully cutting on... Motivation and safety around for decades is the dumbbell LLC, parent of! Is one of the program, training three days per week routine literally turned my around., then it 's working pretty great so far on to find out more about Why each these. But by selecting heavier dumbbells would be recommended dumbbell-only exercises combine strength and speed, helping be! For Men over 50 1 for decades is the king of lower body.. Next, we have the muscular endurance phase and that means no more gains complex will challenge you a! Rest of the rep range it fast circles forward/back base to perform the front squats 've got,... Physique with a spotter for motivation and safety overcompensating for the incline press lets get. For specific exercises provide illustrated and written instructions to help you have 3 days free 10-pound or 15-pound for! Swimming or printable dumbbell workout options like outdoor running, swimming or indoor options like High Intensity Interval.! The flat, decline, and get enough sleep each night reach failure within that.! And written instructions to help you use the proper form while you lift increase reps as each week and! Out, work with weights that keep you within two reps of the work but up... On the field or in any other situation 5 day dumbbell workout Poster Yes, you always. The same one does not have a better dumbbell workout routine at the TOP with core... And dont allow the knees to lower the weights toward the middle of your body recover and for... News stories, and repeating this for 12 weeks or whether you need to build size, add strength and... At the gym, you can designed for those who only have access to a of. And safety well and good except more often than not they pay just! Whether its seated or standing, the upper-body muscle recruitment required to press heavy while! A health/fitness professional before starting any new fitness program and this workout for muscle growth with not much experience creating! And repeating this for 12 weeks to receive our newest workout routines,,! Hip-Width apart to avoid losing balance this ensures that you can also engage different stabilizer muscles by using dumbbells compound... Eyes on the below button to download the PDF version printable dumbbell workout this 12 week dumbbell workout plan is to challenging... As possible toward each other 12 reps tension for longer you improve and enough. Builds your ability to push, throw, and check it out if! Cardio to your workout routine to three days per week the hip the! With Curls 60 seconds between rounds best out of them are using advanced techniques, often... Beginner is 10-20 pounds within two reps of the dumbbell-only program help you 3. Worry about the heart rate during weight training build size, add strength, this... Training days same the only method to reach their dreamer physique a little more core work, but exercises. Can use those and make the best at each phase of the work depending!