beginner dumbbell workout plan pdf

Be in a caloric deficit find your basal metabolic rate and reduce 500-1000 calories a day from your daily calorie intake Train for muscle growth with dumbbells 3-4 times a week. Stop when the dumbbells reach about mid-shin level and stand back up.

Beginner Upper Body Dumbbell Workout Click To View And Print This Illustrated Exerc Upper Body Dumbbell Workout Upper Body Workout For Women Dumbbell Workout

May 7 The Beginner Dumbbell Workout PDF Plan.

. Dumbbell Shoulder Press 4 8 - 10 3. This exercise will help you build your chest. Do 10 bench press repetitions this is called one set of 10.

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. Reverse Grip Dumbbell Press 3 10 5. This program calls for you to work out 3 times a week.

2 days ago Apr 22 2022 12 Week Dumbbell Workout Plan. Day 3 Back Biceps and Calves. In this list below we try to collect all the best dumbbell exercises for you.

Slowly lift the dumbbells up and out to the sides. 30-Day Womens Dumbbell Workout Plan At Home. The Beginner Dumbbell Workout PDF Plan - Fittest Travel.

Plank 3 20 Secs Day 5. Dumbbell Hamstring Curl 3 10 3. Dumbbell Curl 3 12 4b.

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. Day 1 Chest and Triceps. Keep your legs straight but unlock your knees and push your hips back to lower the dumbbells towards the floor.

Hit your body weight in grams of protein per day. Dumbbell Stiff Leg Deadlift 4 8 - 10 2. Day 2 Legs and Core.

Dumbbell Split Squat 3 8 - 12 Each 4. Day 4 Rest. Pull Downs 3 - 4 6 - 12 2.

Printable 12 Week Dumbbell Workout Plan for Beginners Free PDF Posted. 30-Day Plan Summary show. Exercise Sets Reps 1.

Check it out below if you want to know. Be sure to track your rest periods. Day 2 Rest.

Seated Cable Row 2 - 3 12 - 15 Arms 4a. Everyone has to start somewhere and when it comes to lifting weights dumbbells are the perfect starting point. Since these workouts are full body workouts it is best to have a rest day in between your work out days.

12 Week Dumbbell Workout Plan. Complete Upper Body Dumbbell Workout. One Arm Dumbbell Row 2 - 3 12 - 15 3.

Slowly lower the weights back down to the starting position. Stiff-legged dumbbell deadlifts position 1 Stiff-legged dumbbell deadlifts position 2. Comes with weights AI feedback barbell dumbbells kettlebell yoga mat more.

Cable Pressdown 3 15 Cardio 30 Min of Moderate Intensity on Stairmill Day 3 - Legs Glutes Exercise Sets Reps Legs 1. Day 4 Shoulders Legs and Core. Cable Curl 3 15 5b.

Hold the weights at the top for a beat. Incline Dumbbell Bench Press 3 8 - 12 4. Dumbbell Side Bends 3 15 Each 7.

Remember to keep your weight in your heels and dont let your knees shift over toes. Dumbbell Bicep Curl 3 10 - 15 6. Stand with both feet flat on the floor and a dumbbell in each hand.

Dumbbell Flys 2 8 6. Dumbbell Step Up 3 10 2. Dumbbell Hip Thrust 4 10 - 15 5.

Day 3 Back and Biceps. Exercise Sets Reps 1. Exercise Muscles Worked RepsSets Chest Press Chest Deltoids Triceps 6-12 reps 3 sets.

Dumbbell Workout Muscles Worked Reps Dumbbell Squat Quad 15 x 2 Flat Dumbbell Bench Press Chest 10 x 2 Incline DB Bench Press Chest 10 x 2 DB Overhead Press Shoulder 10 x 2 Dumbbell Lateral Raise Shoulder 10 x 2 One-arm DB Rowing Back 10 x 2 Day 2 Dumbbell Exercise Muscles Worked Reps Dumbbell Lunges Legs 10 x 2 Dumbbell IYT Raises. The Most Effective 6 Day Dumbbell Workout Plan. Heres a simple routine.

Dumbbell Squat 4 8 - 10 2. One Arm Dumbbell Press 3 10 4. Beginner dumbbell workout routine pdf download full crack full ragep edop ªÃcov roirepus oproc od soic Ãcrexe so arap seretlah met oÃn ªÃcov eS sadador saud siam ratelpmoc iav ªÃcov adador amu uonimret ªÃcov euq zev amu sioped e sezev 01 oic Ãcrexe adac rezaf iav ªÃcov roirepus oproc ed said me olpmexe roP bl 2-1 me seretlah ranoicida etnemlaudarg oÃtnE.

Legs Core Dumbbell Workout Exercise Sets Reps 1. Day 6 Rest. Chest Supported Dumbbell Row 3 8 - 12 5.

6-12 reps 3 sets. Seated Dumbbell Shrug 2 12 - 15 Day 4. Dumbbell Calf Raise 4 20 6.

Starting with your elbows flat. Dumbbell Stiff Legged Deadlift 3 10 3. One Arm Dumbbell Row 4 8 - 10 2.

Keep the weight light focus on form and watch the results come quick. Day 5 Shoulder Glutes and Hamstring. Day 1 - DB Push workouts Chest Triceps Shoulders Day 2 - DB Pull workouts - Back Biceps Rear Delt Core Day - 3 - Legs Day 4 - Chest Triceps Shoulders Day 5 - Back Biceps Rear Delt Core Day 6- Quads Hams Calves Glute.

This bench helps you to do the exercise more safely and also more. Dumbbell Lower Body Workout Exercise Sets Reps 1. Dumbbell Military Press 3 10 5.

Dumbbell Floor Press 2 8 - 12 7. Tricep Overhead Extension 3 12 5a. Dumbbell Hammer Curl 3 10 - 15 Day 4.

This will give your body enough rest to recover in between workouts. A simple move the RDL is an effective exercise that helps strengthen both the core and the lower body in one move. Hammer Curl 2 8 7.

Day 1 Chest and Triceps. Ad Its Compact Modular Design Maximizes Space and Fits into Any Size Home. Dumbbell Deadlift 4 8 - 10 3.

Seated Dumbbell Extension 2 8 Day 3 Exercise Sets Reps 1. Dumbbell Deadlift 3 10 4. Day 1 Quadriceps Chest and Triceps.

Get 10k steps a day. Day 2 Legs and Core. 6-12 reps 3 sets.

Rest 60 seconds then do another set for a total of two sets. Focus on keeping your arms straight and the movement even. Dumbbell Hammer Curl 2 8 - 12 6.

Dumbbell Lunge 3 10 2. Stand with a dumbbell in each hand arms at your sides and palms facing in. Goblet Squat 3 - 4 6 - 12 2.

For example you could perform this program on Monday Wednesday and Friday. But to do this kind of dumbbell exercise you will need reclining and declining bench. Day 3 Back and Biceps.

Workout Muscles Worked Reps Dumbbell Squat Quad 15 x 2 DB Forward Lunges Quad 10 x 2 Dumbbell Leg Extension Quad 10 x 2 Dumbbell Leg Curl Hamstring 10 x 2 DB Romanian DL Hamstring 6 x 3 Dumbbell Glute Bridge Glute 10 x 2 Dumbbell Calf Raises Calves 15 x 2 Day 4 Dumbbell Push Workout Muscles Build Reps. Lie on the floor with your knees bent and dumbbells in your hands. Exercise Sets Reps Back 1.

Free Workout Blitz Circuit Full Body Dumbbell Workout Workoutlabs Fit Full Body Dumbbell Workout Dumbbell Workout Full Body Workout Routine

Arms Dumbbell Gym Workout Gym Workouts Firefighter Workout Workout Plan Gym

3 Day Hit Mass Workout Weekly Workout Workout For Beginners Workout Programs

Dumbbell Training Chart Barbell Workout Free Weight Workout Gym Workout Chart

Beginner Upper Body Dumbbell Workout Click To View And Print This Illustrated Upper Body Dumbbell Workout Beginner Upper Body Workout Upper Body Workout Gym

Beginners Start W 1 Set Build Up To 4 Sets Workout Plan For Beginners Beginner Workout At Home Beginner Workout

Free Workout Dumbbells Only Workout Full Body Power 54 Min Arms Back Chest Legs Dumbbell Only Workout Full Body Dumbbell Workout Full Body Gym Workout

Free Workout Pure 30 Min Upper Body Dumbbell Weightlifting 30 Min Abs Arms Ches Upper Body Dumbbell Workout Full Body Dumbbell Workout Upper Body Workout Men

Beginner Upper Body Dumbbell Workout Click To View And Print This Illustrated Exercise Plan C Upper Body Dumbbell Workout Dumbbell Workout Upper Body Workout

Full Body Dumbbell Workout My Visual Workout Created At Workoutlabs Com Click Through To Cust Full Body Dumbbell Workout Dumbbell Workout Workouts For Teens

Dumbbell Exercise Chart Pdf Dumbbell Workout Plan Dumbell Workout Gym Workout Chart

Ultimate Arms Dumbbell Workout Click To View And Print This Illustrated Exercise Plan Creat Dumbbell Workout Plan Gym Workout Plan For Women Dumbbell Workout