Beginner Dumbbell Workout Plan Pdf

Using just a pair of dumbbells and this dumbbell only routine you ll be able to hit all the major muscle groups in your body and build a stronger body in only 30 minutes a day.

Beginner dumbbell workout plan pdf. It s perfect for those who work out at home travel and are on the road a lot or beginners who are new to weight lifting. This routine will allow you to maximize your training while allowing for optimal rest and recovery times. 8 weeks days per week. Planks 3 20 secs muscleandstrength com the tools you need to build the body you want store workouts diet plans expert guides videos tools dumbbell only workout.

Dumbbell rear lunge 4 8 10 3. The workout targets all of the major muscle groups and uses one exercise per muscle group. Dumbbell split squat 3 8 12 5. The following workout is designed for those who only have access to a set of dumbbells.

Dumbbell hip thrust 4 8 10 4. Exercise sets reps full body dumbbell squat 3 6 12 dumbbell bench press 3 6 12 one arm dumbbell row 3 6 12 standing dumbbell curl 3 6 12. The complete 4 week beginner s workout program. But you don t want to be working with weights that heavy when you re first starting out anyway.

3 days time per workout. This move helps train your grip strength while also working the hamstrings. It s a full body workout that can be performed two to three times per week depending on your level of fitness. 6 week workout program to build muscle please read this before you start.

Using this routine you will train one body part per day for duration of 5 days. It can be performed as a complete workout program for up to 8 weeks. One is a compound movement dumbbell bench press that involves multiple joints both the shoulder and elbow to work the largest amount of muscle possible and the other is an isolation exercise dumbbell flye that involves only one joint shoulder and targets the pecs to a greater extent. Why it works dumbbell training allows you to workout one side of your body at a time which is great for curing any strength imbalances you ve developed.

Seated dumbbell calf raise 3 8 12 6. 4 day upper lower dumbbell workout this. A dumbbell deadlift is a good dumbbell workout for beginners who want to work up to the barbell deadlift. Dumbbell workout for beginners homepage description the following dumbbell workout has been designed for beginners and intermediates.

Workout routine dumbbells full body day 1. Its focus is to help increase muscle gain and strength. 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.