Workout routine with dumbbells pdf files

I will work different muscles throughout this program. 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. It is expressed in seconds and begins with the negative lowering portion of an. Consequently most trainers and athletes wisely tend to choose a predominance of multijoint, compound exercises when training to increase muscle growth so that a high volumeload can be attained to help stimu. You guys loved my sculpted arms dumbbell workout i posted a couple weeks ago and have been asking for a lower body strength workout with dumbbells. Pectorals shoulders arms abdominals back legs buttocks create your own workout routines. So here it is, a strictly strength lower body dumbbell workout, featuring 6 exercises for strong, lean legs.

So if i work your chest and arms, then i will not work them the next few days and so forth. A quick dumbbell workout will get your heart rate up and your muscles working. The fitness program contains 7 exercises and will allow you to target the muscles located in your shoulders, chest, and arms. 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. Scroll below to see full instructions along with our printable pdf for the. Follow along with this simple wrist strengthening exercise routine led by human 2. Full body workout at home without equipment download pdf. Use enough weight so that your client achieves muscle fatigue during the last 1 or 2 repetitions in a set. Using this routine, you will train one body part per day for duration of 5 days. The beginners full body workout routine for example, perhaps the ideal workout routine to start with is the following workout a squats 3 x 5 7 bench press 3 x 5 7 bentover row 3 x 5 7 workout b deadlift 2 x 5 overhead press 3 x 5 7 chinups 3 x 6 8 3 x 5 7 3 sets of 5 7 reps. 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. They are exactly what would have come in the box, but pdf files. 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. Using dumbbells automatically forces every target muscle as well as every synergistic or assistance muscle that surrounds it to engage.

Growing stronger strength training for older adults. Workout routine for the upper body using dumbbells. Intermediate trainers should follow this routine 1x per day. Workout routine dumbbells upper body printed on apr 28. Please consult with a fitness professional if there is a ny doubt as to how to perform any exercises.

For an intermediate gymgoer, it is a little hard to grow their biceps. 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 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. Perform this routine 3 times per week for best results. Do not move up in weight until you can successfully perform 15 repetitions without reaching exhaustion. Use enough weight so that the last repetition is very difficult to complete, yet the client does not. Dumbbell exercises best workout routine using only dumbbells.

Combine the flat belly workout plan at home with a healthy diet along with weekly cardio, and you will reach your goal in no time whip your stomach into shape. This 5 day dumbbell only workout program only requires dumbbells and is perfect for those looking to build lean muscle mass at home or on the go. Also a first workout routine that works the entire body in about 45 minutes. This classic leg day workout pairs strength exercises with weighted plyometrics. It is a circuit workout that generates amazing results. Dumbbell workout routine workout overview the following dumbbell workout routine will help strengthen and build muscle mass. This home routine is created for women and men to workout away from a gym environment. Dumbbell routines and exercises dumbbell exercises and. Sign up to the mens health newsletter and kickstart your home body plan.

Dumbbell exercises best workout routine using only dumbbells ive gotten a lot of emails over the years from people asking specifically for a list of dumbbell exercises. Full body workout blog at home pdf printable dumbbell exercises pdf template business psd excel the best printable dumbbell exercises pdf obrien s website full body dumbbell workout pdf view. Workout routine dumbbells full body printed on apr 28 2011. Click the illustration for a printable adobe pdf file. Daily and weekly goals are called shortterm goals and are necessary to reach your longterm goals. You also can find dumbbells in 1, 2 or 3 lbs that are great for toning exercises. Here we split workout days into two upper body exercises and lower body exercises.

They are presented here to highlight how effective working out with dumbbell exercises can be. Please practice handwashing and social distancing, and check out our resources for adapting to these times. It comprises of strength training using your body not weights, therefore it is not a dumbbell workout. The ultimate dumbbell exercises that will work your chest, shoulders, back. The dumbbellonly upperbody workout to add more muscle. One can find a guide to bowflex exercises by looking on the following assembly instructions and user manuals for all bowflex gyms. The following workout is designed for those who only have access to a set of dumbbells.

You should pursue a beginner workout for approximately six weeks to strengthen tendons and muscles before moving on to the next level. Fitness training resources stick to your fitness goals. Follow the routine exactly as outlined and do not adjust the order in which the movements are listed. Dumbbell workout routine for back printed on apr 27 2010. Suspension training a strength training format that allows you to use your body weight as the. Wrist strengthening exercises bulletproof your wrists. Access to a pair of dumbbells is required and a flat workout bench is preferable. Strictly strength lower body dumbbell workout nourish. The routine uses basic equipment and dumbbells so you dont need any special machines or other gym equipment. When you begin your aerobic sessions, refer back to this page for the format you should. There are many workout programs that can and will help you, the program i have setup. Printable dumbbell exercises pdf scroll down for written instructions for each exercise. Lifting tempo is the phrase used to describe how fast you lower, lift, and pause with the weight in each phase of a repetition.

Youll find below a workout routine that was designed to target the muscles located in your upper body. This exercise can be done with dumbbells, a straight bar, a cable, or on a machine as shown. This full body workout routine consists of 3 training days per week. It incorporates the use of dumbbells to increase the resistance of the. A dumbbell is usually 10 to 15 inches long and weighs from 5 lbs to more than 100 lbs. After the warmup is complete, start the resistance training portion of the workout. Then, move on to the strength and balance exercises. So, you need to change your workout plan, diet, workout frequency, etc. The only equipment needed is an exercise ball and dumbbells. Power hypertrophy upper lower phul workout routine dr. All exercises use dumbbells unless indicated otherwise. Each of the blocks are presented in routines format, that increase their workload. Check out these easy to do exercises using dumbbells which will help give you extra tone to your arms as your workout the rest of your body. Motion push one dumbbell straight up until your elbow comes close to locking while lowering the other at the same time.

Push ups or incline bench presses 3 sets x1012 reps no rest one arm dumbbell rows no rest. Access our growing list of printable fitness workouts to get you in your best shape ever. Phul workout program consist of 4 workout days, 2 of its workout days are for pure strength gain and the remaining 2 are for muscle hypertrophy. Starting position stand up and hold two dumbbells, one at shoulder level and the other high with your arm extended, palms facing each other. Exercises, workouts and diet bowflex pr vs free weights nov 11, 2015 disadvantages to bowflex. The full library workout of the free 8 week dumbbell. Tipscaution be careful not to jerk your back in an effort to help you raise the dumbbells. For each exercise, we show one set of 1015 repetitions. This is a quick, simple full body dumbbell workout for beginners. Motion raise the dumbbells straight up by raising your shoulders and lower them back after a short pause. Workout for beginning and intermediate weight lifters pdf. Strength training for runners university of kentucky. 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. Using this system will bring you closer to the body you desire.