Dumbbell Strength Workout Plan
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The physical activity guidelines for americans recommends strength training at least two days per week.
Dumbbell strength workout plan. The following program has been designed to stimulate muscle length and breadth of the body to bring about optimal changes in muscle size. Best dumbbells for a home workout. 5 day dumbbell workout split overview. The following workout is designed for those who only have access to a set of dumbbells.
Alternate between workout a exercises rest day workout b exercises rest day and repeat. This article will provide a 4 week dumbbell workout plan that can be performed at home to effectively develop full body strength and size. 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. Dumbbell workout for beginners homepage description the following dumbbell workout has been designed for beginners and intermediates.
If you are unable to hit the gym for any reason and want to take your workout to the next level at home it really pays to add some dumbbells to your fitness arsenal. The workout can be performed for up to 12 weeks. Bowflex selecttech 552 adjustable dumbbells. 3 key features of the dumbbell workout plan.
You ll see two exercises per body part. Here is a list of the best dummbbells for a home workout. 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. This one month plan will give you a full body workout using just a pair of dumbbells.
It can be performed as a complete workout program for up to 8 weeks. This is a complete dumbbell workout program. Dumbbell squats or goblet squats or split squats or lunges choose one 3 sets of 8 10 reps. 2 minutes rest between sets.
The workout targets all of the major muscle groups and uses one exercise per muscle group. 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. 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. You can pick whichever one you like best.
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 barbell squats in the original routine so in this workout we re simply replacing it with a dumbbell squat variation. Allow the weight to descend close to your knees then row up and in toward your navel.
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