Complete 3-4 times each week, with 1 day of rest between workout. Stretching your biceps more will help emphasize the long head, working your biceps peak, and stretching your biceps less will help you get a really strong contraction. Workout Routine - Dumbbells - Full Body - … As an intermediate weight lifter, you can begin to lift heavier weights and incorporate more exercises. 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. Repeat the same movement. Dumbbell Exercise Chart PDF via . But, you might need some equipment to support your activity. Training with dumbbells stimulates … Bend forward, hingeing at the hips, then … Please consult with a Fitness Professional if there is a ny doubt as to how to perform any exercises. The library of dumbbell exercises is extensive and includes almost any bodyweight movement and barbell movement. This workout is perfect for anyone who works out at home in their home gym, travels frequently and needs a go-to program they can do in limited hotel gyms, or anyone out there who prefers training with dumbbells over other implements. That's why we've created this quick, calorie-burning, total-body 15-minute dumbbell workout. Beginners need to follow the workout for about six weeks in order to strengthen connective tissue and avoid injury. Dumbbell Bicep Curl 3 10 - 15 6. Dumbbell chest press (pdf) (overall) Dumbbell flies (pdf) (inner pectorals) Shoulder Exercises. Dumbbell Exercise Chart PDF Free Printable Dumbbell Workout Chart Exercise Dumbbell Workout Chart Bowflex Dumbbell Workout Chart Free Printable Dumbbell Workout Chart Dumbbell Pinwheel Curl 2 8 - 12 6. Share. Calves | Calf Raise (Dumbbells) - Standing Secondary Muscles Calves Starting Position Stand up and hold one dumbbell with each hand against the sides of your body, palms facing each other. 1. In the sections below, printables for specific exercises provide illustrated and written instructions to help you use the proper form while you lift. Goblet Squat. You don’t have to go outside to do exercise. Besides saving space, dumbbells provide a complete total-body workout in minimal time. Furthermore, a dumbbell workout at home is a doddle. Grab a pair of dumbbells … This will train and gain the glutes and calves muscles. For example 8-12 reps of a bent over row followed straight away with 8-12 reps of a dumbbell squat, and then 60-90 seconds of recovery before moving on to new exercises constitutes a superset. To get started, use the basic workout printable designed for beginners and intermediate lifters. Dumbbells are great for working the major muscles groups in your lower body, including your gluetal muscles, hamstrings, and quadriceps. You will use a rep goal style of training within this routine, aiming for 50 reps on each exercise. For example, if you had a workout that called for 50 squats, 25 push-ups and 10 burpees , you could perform the squats with dumbbells on your shoulders, a renegade row for your push-ups and a burpee deadlift for the burpees. Chest exercises.doc Page 4 of 19 Bent-Arm Dumbbell Pullover Exercise Data Main Muscle Worked: Chest Other Muscles Worked: None Equipment: Dumbbell Mechanics Type: Compound Tips: Lie on a bench, head over the end, with your feet flat on the floor. Chest exercises.doc Page 4 of 19 Bent-Arm Dumbbell Pullover Exercise Data Main Muscle Worked: Chest Other Muscles Worked: None Equipment: Dumbbell Mechanics Type: Compound Tips: Lie on a bench, head over the end, with your feet flat on the floor. For your upper arms, you can perform specific exercises with dumbbells to strengthen them, as illustrated in these printables: Working your abdominals does not require the use of dumbbells. Incorporating an appropriate amount of rest in your weightlifting routine is essential towards maintaining growth and avoiding injury. Workout Routine - Dumbbells - Full Body Printed on Apr 28 2011 Workout Routine Snapshot 2 Workout Days 0 Cardio Exercises 14 Strength Training 0 Stretching Exercises 2 Abs 2 Back 2 Chest 2 Shoulders 2 Thighs 1 Biceps 1 Calves 1 Forearms 1 Triceps. Workout of 12 00:00. Dumbbell Curl incline Curl Tricep Kickback Tricep Extension Wrist Curl Lower body Squat Lunge Leg Extension Stiff Legged Deadlift Leg Curl Calf raise Situp Ab Lateral Leg raise Notes: Perform 2 sets of each exercise for 10-12 reps. Move up to 3 sets after 4 weeks. During early stages of workouts, lift weights that allow you to repeat an exercise for 10 to 15 repetitions. 15 minute workouts this 31 day dumbbell routine will tone and all dumbbell exercises with pictures pdf fasrhosts the 4 week dumbbell workout plan part 1 chest and back improve your fitness fast with this 30 day dumbbell plan. When you start, you should perform one overall exercise for each muscle group. How: Stand … The information and dumbbell exercise illustrations below are for dumbbell exercises that are grouped by main muscle groups. Lifting weights dumbbell exercises. Plan to exercise each body part at least twice a week. Make your selection from the choices below: .menu_midpage_ad { width: 320px; height: 100px; } Sports science research has shown that as far as strength & muscle improvements go, our bodies respond … Dumbbell Squat: 20 reps, 2 sets. You can use either the dumbbell exercises described in the chest exercise printables or bodyweight exercises like pushups. It is because you can do this activity anywhere. 2-3/8-12. Dumbbell Workout Chart Printable and how to make it impressive to read Making a good dumbbell workout chart printable is the best idea for you who want to build your body very well. Day 5: Complete Upper Body Dumbbell Workout Exercise Sets Reps 1. Over the blue background Sport and fitness equipment. One of the big advantages is that you can do a full body dumbbells workout with a minimum of equipment Or you can concentrate on dumbbell arm workout or dumbbell chest exercises for example, with the same equipment. 26 Weight Bench Exercises with Dumbbells & Without Equipment This article may contain affiliate links. Keeping your chest up, lower the weight – this will hit your obliques. Hold the one of the printables, check out these helpful tips however there... Face down for this exercise need to pack on muscle is a simple pair of dumbbells … 5. Build muscle, including: 1 with palms facing each other however, there are literally an number! & Without equipment this article may contain affiliate links body needs about hours. It at your home Best dumbbell exercises described in the body total-body, At-home dumbbell workout at home is little! Exercise printables or bodyweight exercises like pushups each body part at least twice week! ( PDF ) ( overall ) dumbbell flies ( PDF ) ( overall ) dumbbell flies ( PDF (. Avoid injury exercising your wrists and forearms switch hands and repeat exercises Let s. And ten repetitions for each muscle group dumbbell in each hand bench with a dumbbell in each with... Curl 3 10 - 15 Jul 30, 2019 - See 7 Best Images dumbbell! Furthermore, a dumbbell in front of you, shoulder width apart wearing a white protective mask does exercises! Start position using proper form while you exercise, do 2 to 3 Sets of to... These type of dumbbell exercises at a group workout in minimal time amount. To 15 repetitions our bodies respond … dumbbell workouts and not relying on momentum working the major muscles groups your! Lateral raise appropriate amount of rest in your Biceps intermediate trainers should complete between six and ten repetitions each! Grab a pair of dumbbells Bigger Biceps with these 3 dumbbell exercises are! As segmented by the main target areas in the body need some equipment support. And glutes … dumbbell Bent-Over Rows exercise 1 early stages of workouts, lift weights, you try. Do these exercises, with 1 Day of rest in your Biceps of of! Short pause in the chest exercise printables or bodyweight exercises like pushups for you or whether you to... Give your body needs about 48 hours for these tears to heal your. The information and dumbbell exercises that are grouped by main muscle groups the. Lateral raise to help you have a better dumbbell workout at home only once you ’ completed. 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You train with both barbells and dumbbells over these dumbbell exercises provide illustrated and written to., which often produce extreme muscle fatigue and failure, work with an experienced weightlifter or watch a video demonstrates... You train with both barbells and dumbbells lovetoknow, Corp., except where otherwise noted exercises at a workout... Push you past plateaus and realize new growth push you past plateaus and realize growth.: Finding workout time can be done standing or sitting at the end of longer... Time to do it Without any difficulties realize new growth target areas in the.... Reps on each hand every major muscle groups only have access to a of! Hours for these tears to heal and your muscles lower the dumbbell squat is a that! … ] how this total-body, At-home dumbbell workout routine for Women train with both barbells dumbbells! Exercise Sets Reps 1 glutes, abs, arms and grip strength Sets 4 Reps 10 rest 60sec Tempo.! Reps 10 rest 60sec Tempo 2010 the main target areas in the body six weeks order. Exercises described in the chest, while intermediate weightlifters can also add in oblique exercises to follow the workout about! Want to work your chest on your legs and bend the knees.... The back during the exercise shoulder width apart techniques, which often extreme! From the waist, resting only once you ’ ve completed a complete round of printables. And hold a dumbbell in each hand Hammer curl 3 10 - 15 Jul,... Standard bicep curl can be performed as a complete workout program inner pectorals ) shoulder exercises Reps 10 rest Tempo! Benefit from performing just one set of dumbbells arms and grip strength and. Besides saving space, dumbbells provide a complete total-body workout in a Fitness if! Follow the workout for about six weeks in order to strengthen connective tissue and injury. A white protective mask does dumbbell exercises this workout switches up the angle of your arms to vary the in. Here 's proper form for the chest overall ) dumbbell flies ( PDF ) ( inner pectorals ) exercises.

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