Its a full body workout that can be performed two to three times per week depending on your level of fitness. Doing arm exercises with gentle movements will help prevent stiffness. All you need is a pair of dumbbells for most of these exercises that strengthen your chest, back, shoulders, and arms. This routine is full of exercises which will help you build your total physique the b. The best printable dumbbell exercises pdf obriens website. Would their dumbbell only workouts be just as effective as workouts. Dumbbell workout for beginners homepage description the following dumbbell workout has been designed for beginners and intermediates.
Perform this routine 3 times per week for best results. Sculpt a better body right now with just a few pairs of these everyday weights. Dumbbell squats pdf overall dumbbell lunges pdf overall. It is designed to use your own body weight so very limited equipment is required. Once the workouts start to feel static, add weight or reps, or decrease the reps. They dont need much space, and you can find them anywhere, from the dinkiest hotel fitness center to your uncles garage. Workout routine dumbbells upper body printed on apr 28.
And if your balance needs work, this exercise will let you know it. Home workout routine top 8 dumbbell exercises youtube. Full body workout at home without equipment download pdf. Workout routine dumbbells upper body printed on apr 28 2011 workout routine snapshot 1 workout days 0 cardio exercises 7 strength training 0 stretching exercises 2 forearms 1 back 1 biceps 1 chest 1 shoulders 1 triceps. The dumbbell bench press is one of the best dumbbell exercises for the chest. This workout is perfect for anyone who works out at home in their home gym, travels frequently and needs a goto program they can do in limited hotel gyms, or anyone out there who prefers training with dumbbells over other implements. Although it does require you to have access to a flat bench it remains one of the best ways to target your pectoral muscles chest, your triceps, as well as your front deltoids shoulders. The following workout is designed for those who only have access to a set of dumbbells. 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 3 10 15 dumbbell side bends 3 10 15 friday exercise sets reps full body dumbbell lunge 3 6 12 dumbbell floor press 3 6 12 wide grip pull up 3 6 12. This six week program is a basic strength training program that can be used with dumbbells andor free weights. It incorporates the use of dumbbells to increase the resistance of the exercise, but also includes some body weight exercises this routine is a short, concise workout that targets all parts of the body.
Dumbbell exercise chart pdf free printable dumbbell workout chart exercise dumbbell workout chart bowflex dumbbell workout chart free printable dumbbell workout. It comprises of strength training using your body not weights, therefore it is not a dumbbell workout. Build massive legs with these top 3 dumbbell leg workout. See 7 best images of dumbbell exercises chart printable pdf. You also can find dumbbells in 1, 2 or 3 lbs that are great for toning exercises. Training program 1 total body routine starling fitness.
Types of dumbbells dumbbells come in many different weight selections, so you will always be able to select the desired weight for your routines. Upper body exercises to do with dumbbells the healthy. Studies at laboratories around the world have shown that strength training benefits women and men of all ages and all levels of fitness. Together, they boost your metabolism to burn calories and lose fat. Resistance exercise resistance exercise, also called strength training, is used to increase muscle strength and mass. Dumbbell conditioning chart pdf joyful birthday work out no cost printable dumbbell training chart fat lifting health and fitness center printable dumbbell physical fitness chart pdf exercise routine schedule down below dumbbell training chart printable pdf household plan with.
The 30minute dumbbell workout to build your chest muscle. Though its suitable for beginners, this workout is also challenging enough for those who are a bit more advanced. Rest your elbow on the inside of your thigh and let the. We cap off our dumbbell only workout series with a 6 day workout split that utilizes nothing but dumbbells. Designed by tripp, this 30minute, fullbody dumbbell workout incorporates basic strength movements that will help you lay a good foundation as you progress in your resistance training. View the full body dumbbell workout workout with easytofollow exercise illustrations and download as printable pdf. The 10 best athome dumbbell workouts this link opens in a new window. Thats why weve created this quick, calorieburning, totalbody 15minute dumbbell workout.
Dumbbell exercise illustrations homepage on this page you will find some of my favourite dumbbell exercises. Dumbbell chest workout for intermediates if youve been hitting the weights consistently for at least six months, this trifecta of pec punishers will nudge you up another level. You will use a rep goal style of training within this routine, aiming for 50 reps on each exercise. If your into weight training, chances are you train with both barbells and dumbbells. Dumbbell exercises best workout routine using only dumbbells. The alternated biceps curl is another classic dumbbell exercise that definitely belongs in this list of the best dumbbell exercises. Use it in place of the chest day you were doing, or add it to your program for extra work spaced out a. Dumbbell workout routine workout overview the following dumbbell workout routine will help strengthen and build muscle mass. This 30minute dumbbell workout burns fat and builds muscle. Following a wellstructured conditioning program will also help you return to sports and other recreational activities. After an injury or surgery, an exercise conditioning program will help you return to daily activities and enjoy a more active, healthy lifestyle.
Perform this workout twice per week for 23 weeks, resting at least two days between the workouts. One of the things gyms dont want you to know is that building upper body strength doesnt require tons of equipment or a fancy membership. This workout is great for the beginner lifter looking to build muscle in a simple, raw manner with minimal equipment. Dumbbells, like barbells can provide you with a fantastic workout that takes breaks down free weight training to its basic fundamentals. Workout routine dumbbells upper body printed on apr 28 2011 workout routine snapshot 1 workout days 0 cardio exercises 7 strength training 0 stretching exercises. Therapeutic exercise program for epicondylitis tennis elbow. Find a small space in the basement, home office, or guest room for your workout. Your again is made up of lots of muscle mass classes, such as the trapezius, rhomboids, latissimus dorsi, and erector spinae. The ultimate full body dumbbell workout bodybuilding com source dumbbell only home or gym full body workout b u f dudes dumbbell only 12 week plan pdf buff b u f dudes dumbbell only 12 week plan pdf buff build huge muscles 12 week workout program to get dumbbell. 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. This web site contains dumbbell exercises for every body part as well as many full dumbbell routines.
Build muscle, gain strength, and get ripped with andy speers ultimate dumbbell circuit workout. Exercise intensity moderate to high warm up this workout should begin with a 510 minute cardiovascular activity exercise, as well as exercise specific stretches to elevate the heart rate and. They allow you to create many workouts that build muscle mass and also define muscle appearance. The routine uses basic equipment and dumbbells so you dont need any special machines or other gym equipment. Pin by bunga pertiwi on abs full body dumbbell workout full body dumbbell workout my visual created at full body workout blog at home pdf full body dumbbell workout my visual created at. It incorporates the use of dumbbells to increase the resistance of the exercise, but also includes some body weight exercises. Stand on one leg, gripping a stable surface in front of you perhaps the dumbbell rack or bench with. Try these following illustrations and instructions to ensure proper form as you exercise your back.
You dont need fancy equipment to build muscle strength. Try this 20minute dumbbell workout routine for a week. Printable dumbbell exercises pdf template business psd. They tell me that they only have access to dumbbells no barbells, no machines and were wondering if it was still possible to design an effective workout routine this way. Growing stronger strength training for older adults. Its a total bodyweight workout that you can complete in 20 minutes of which you can lose weight fast. Motion raise the dumbbells straight up by raising your shoulders and lower them back after a short pause. This is the best dumbbell leg workout for fitness buffs who want to trim down the fat in their thighs while adding a significant amount of muscle mass. With more muscles being called upon to perform each exercise, you actually work harder even though you may sacrifice the amount of weight you can lift. Dumbbell shoulder push pdf in general dumbbell aspect laterals pdf medial heads of the deltoids again workouts. This 5 day dumbbell only workout program only requires dumbbells and is perfect for those looking to build lean muscle mass at. Get a set of dumbbells, preferably a compact set of adjustable dumbbells with the versatility of an entire rack of iron. For those who have got their hands on a pair of bowflex selecttech dumbbells, its time to put together a comprehensive workout routine. Dumbbell squat 3 6 12 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.
The days of running around with a bunch of dumbbells are long gone. Bowflex selecttech offers an allinone solution with its easily adjustable weight plates. Dumbbell only workout make serious gains using only. This is a general conditioning program that provides a wide range of exercises. Just get yourself a pair of dumbbells and you can benefit from weight training. The 30 minute dumbbell workout program to build muscle. Workout routine dumbbells full body printed on apr 28 2011. After your recovery, your doctor or physical therapist can instruct you in how these exercises can be continued as a maintenance program for lifelong protection and health of your elbows. Where is the source and how you can use these images. It is a circuit workout that generates amazing results. Dec 04, 2018 however, the greatest benefit of using our plans is that if there is an exercise with which you are not familiar, it is possible to click quickly on the link of the specific exercise to be able to watch a detailed 30second video on the best way to do it.
For the supersets, perform the exercises back to back without resting. The workout targets all of the major muscle groups and uses one exercise per muscle group. Sep 04, 20 tired of the gym, or do you not even have access to one. Using dumbbells automatically forces every target muscle as well as every synergistic or assistance muscle that surrounds it to engage. This dumbbell focused routine will help you build muscle from head to toe. Dumbbells are great for working the major muscles groups in your lower body, including your gluetal muscles, hamstrings, and quadriceps. Theyre effective for building muscles, strength, and endurance.
Dumbbell shrugs pdf trapezius, rhomboids dumbbell deadlifts pdf erector spinae dumbbell bent over row pdf latissimus dorsi. Choose between different weights with a simple twist and get straight into your workout. It will also help you move better and get back your strength and endurance. They are presented here to highlight how effective working out with dumbbell exercises can be. This exercise program for epicondylitis should be continued for 6 to 12 weeks, unless otherwise specified by your doctor or physical therapist. Dumbbell shrugs 2 10 upright row 2 10 forearms standing wrist curl 4 10 barbell wrist curl 4 10 dumbbell shrugs and upright row can be supersetted. Dumbbell exercises for men over 50 simple fitness project. A report of the surgeon general 1996, experts agree that. Please consult with a fitness professional if there is a ny doubt as to how to perform any exercises.
The 30minute dumbbell workout program to build muscle. When you are able to complete 30 repetitions on 2 consecutive days with no increase in pain, move forward in the program by increasing weight begin with 1lb. Consult a physician before starting an exercise program. Building a dumbbell only workout depending on the amount of time you have each week and your preferred training style, this dumbbell only workout can be run as a full body routine, pushpulllegs hybrid, or as a full on bro split. Although there are many variations of this basic exercise, the main benefit will remain to strengthen your biceps muscles and to a degree your forearms. Dumbbell workout for beginners building muscle 101. Inspiring dumbbell exercises chart printable pdf printable images. Because you can work just about every part of the body with a simple pair of dumbbells either at home or in the gym, dumbbell exercises are great for men over 50 with busy schedules. A dumbbell is usually 10 to 15 inches long and weighs from 5 lbs to more than 100 lbs. Back shrug dumbbells secondary muscles trapezius starting position stand up and hold one dumbbell with each hand in front of your thighs, palms facing your body.
Perform each heavy dumbbell exercise with no rest in between exercises. With just a few pairs of weights, this dumbbell only routine will hit the major muscle groups in your body, and in only 30 minutes a day. This 30minute dumbbell workout from trainer michael piercys mens health 30minute shred program uses fullbody exercises to burn fat. Print this now full body circuit with weights 236641. And a complete dumbbell workout routine for men can be done almost anywhere. Failing that, get a pair thats comfortably challenging for a. But when push comes to press, dumbbells offer a lot more versatility. When you start, you should perform one overall exercise for each muscle group. Do whatever you can to challenge yourself every time. But first, to help you on your way, you can now get free printable dumbbell exercises with bodybuilding workout with dumbbells which details 10 exercises plus the workout schedule. All you need to burn off fat is a set of dumbbells. Exercise intensity moderate to high warm up this workout should begin with a 510 minute cardiovascular activity. Dumbbell exercises are great for athome workouts because they dont require much space.
Its perfect for those who work out at home, travel and are on the road a lot, or beginners who are new to weight lifting. Workout routine dumbbells upper body printed on apr 28 2011. Dumbbell exercise illustrations building muscle 101. Therapeutic exercise program for epicondylitis tennis. This split is also perfect for anyone who has a home gym but doesnt have an array of extravagant equipment. The following dumbbell workout routines can be performed using dumbbell exercises and will allow you to target muscles in a specific region of your body. Uses these illustrated printables to guide you as you exercise your legs. Ive gotten a lot of emails over the years from people asking specifically for a list of dumbbell exercises. Full body dumbbell workout pdf digital dumbbell workout chart 1 and 2 productive fitness fitness tips shelter publications upper body dumbbell workout pdf sport1stfuture org. You dont need a fancy gym membership or a lot of expensive equipment.