Beginner Dumbbells Workout Plan
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2a beginner nerd fitness dumbbell workout.
Beginner dumbbells workout plan. The workout targets all of the major muscle groups and uses one exercise per muscle group. It is also a great dumbbell move for beginners since it is a simple movement. A quality dumbbell bench press will also spruce up those triceps and work the shoulder muscles as well. It can be performed as a complete workout program for up to 8 weeks.
This dumbbell workout plan is structured with the push pull legs split in mind. The complete 4 week beginner s workout program. Dumbbell workouts for beginners 1. 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.
The key concept to follow with dumbbell exercises like all exercises is to squeeze at the top of the movement. 8 reps each side 2 sets. Dumbbell romanian deadlifts 3 sets of 6 8 reps. Here is a dumbbell workout tailored to those who are new to using dumbbells.
The following workout is designed for those who only have access to a set of dumbbells. That s the case for a lot of workout plans as it s one of the single most effective ways to hit all of the necessary muscle groups maximising progress in the minimum time period. 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. This was conventional deadlifts in the original routine but the problem with doing a conventional deadlift with dumbbells is that it turns into more of a squat deadlift hybrid exercise due to the line of pull so my preference is to do dumbbell romanian deadlifts instead to keep the emphasis on the.
This 30 minute full body dumbbell workout incorporates basic strength movements that will help you lay a good foundation as you progress in your resistance training. I knew you d ask so here is goblet squat video explanation from nerd. 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. If you are just getting started with dumbbells and you re looking for a beginner workout program to follow this is our level 3 gym workout dumbbell division.
The alternating bicep curl is the most iconic dumbbell move. It is designed to strengthen the biceps but. 10 dumbbell rows per side. Dumbbell workout for beginners homepage description the following dumbbell workout has been designed for beginners and intermediates.
Dumbbells typically offer a better range of motion than barbells allowing you to build even more strength in the pectoral area.
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