Women S Dumbbell Workout Plan Pdf

Do 12 to 15 reps of the first two exercises back to back then rest for 60 to 90 seconds.

Women s dumbbell workout plan pdf. Lose fat training level. 12 weeks days per week. Dumbbell bicep curl 3 10 15 6. Workouts muscle and strength womens workout 12 week women s workout program main goal.

Dumbbell calf raise 4 20 6. Dumbbell hip thrust 4 10 15 5. Quads calves hamstrings core lats triceps do. 5 days time per workout.

Notify me of follow up comments by email. Dumbbell squat 4 8 10 2. Add comment cancel reply. These strength workouts are short only four exercises each but intense by alternating upper and lower body moves in a little thing called supersets you ll keep your heart rate elevated and maximize calorie burn while working every muscle in your body for each workout.

Workout routine dumbbells full body day 1. Plank 3 20 secs day 5. This workout plan will allow you to activate protein synthesis twice in the week and reduces the risk of over training. Dumbbell deadlift 4 8 10 3.

Glute cable kickback 2 3 12 15. Wajidi more from this author. Stand with both feet flat on the floor and a dumbbell in each hand. Dumbbell lunge 2 3 12 15 3.

Full body dumbbell workout routine at home pdf. 6 week workout program to build muscle please read this before you start. 3 sets of 10 12 repetitions shoulders deltoids 2. Dumbbell hammer curl 3 10 15 day 4.

Dumbbell side bends 3 15 each 7. First 5 dumbbell workout routine for women. Also before we get started you can download the pdf for the muscle gain workout plan. For girls total body.

Barbell hip thrust 3 6 12 5. Ready to get started. In all cases. If you have a pair of dumbbells at home and are stuck with doing just biceps curls this 20 minute dumbbell workout is what you need.

Keeping your legs straight bend at the hips to. Dumbbell split squat 3 8 12 each 4. Prev article next article. Dumbbell step up 2 3 12 15 glutes 4.

This makes it ideal for muscle building. Dumbells of this size should work for most of the exercises in the workout. 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. Complete 3 4 times each week with 1 day of rest between workout.

But for the crunch chops grab a lighter dumbbell. Dumbbell bench press 3 6 12 one arm dumbbell row 3 6 12 standing dumbbell curl 3 6 12 two arm seated dumbbell extension 3 6 12 sit up 3 10 25 wednesday exercise sets reps full body dumbbell step up 3 6 12 dumbbell stiff leg deadlift 3 6 12 seated dumbbell press 3 6 12 standing one leg dumbbell calf raise 3 10 20 dumbbell shrug.