12 Week Dumbbell Workout Plan Pdf Free

I strongly suggest you do at least 5 minutes of some type of light aerobics exercise such as the treadmill elliptical trainer stationary bike walking running on the spot jumping.

12 week dumbbell workout plan pdf free. Dumbbell pullover 3 8 12 5. Seated cable row 2 3 12 15 arms 4a. One arm dumbbell row 2 3 12 15 3. Dumbbell step up 2 3 12 15 glutes 4.

This workout program will consist of if you d like to check out previous editions four phases each phase lasting three you can find them on our website at www. After 12 weeks you may want to consider increasing the volume within the workout the weight of the dumbbells you are using or look into facilities that offer more of a variety of weighted equipment. Welcome head welcome to the b u f f. Dumbbell shrug 2 12 15 day 2.

12 week workout plan gym not required you will achieve amazing results by working at home with the 12 week workout plan. Barbell hip thrust 3 6 12 5. Addeddate 2015 01 13 06 01 37 identifier pdfy 45yz653e8l86baem identifier ark ark 13960 t53f7xt3m ocr abbyy finereader 9 0 ppi 300 scanner internet archive python library 0 6 3. Better understanding of food fitness dudes 12 week dumbbell only plan.

Do the workout in the privacy of your home anytime you want. Dumbbell hamstring curl 3 8 12 5. This four week plan includes four workouts a week. Workout routine dumbbells full body day 1.

Goblet squat 4 8 10 2. Each of the four hits a different body part. Scroll below to see tips full instructions along with our printable pdf for the 12 week workout plan how much can i lose in 12 weeks. Dumbbell lower body workout exercise sets reps 1.

Standing dumbbell calf raise. Dumbbell lunge 2 3 12 15 3. You will do the following free dumbbell workout routine three times per week. Dumbbell stiff leg deadlift 4 8 10 3.

12 week dumbbell only plan split into 4 phases each 3 weeks long detailed tutorials with photos for over 75 exercises. At 54 pages the dumbbell pdf is your ultimate dumbbell workout guide. Pull downs 3 4 6 12 2. The workout can be performed for up to 12 weeks.

Dumbbell tricep extension 2 8 12 7. The buff dudes dumbbell pdf contains. Forget working out at the gym or being tied to a strict schedule. Weeks for a total of 12 weeks.

Dumbbell plie squat 3 8 12 4. Dumbbell bicep curl 2 8 12 6. Glute cable kickback 2 3 12 15 cardio 15 min of hiit on stationary bike day 2 back arms exercise sets reps back 1. 5 day dumbbell workout split overview.