printable dumbbell workout plan pdf
Landmine Press 3 x 6. Seated Dumbbell Shrug 2 12 - 15 Day 4.
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Enjoy Traditional Strength Training High Intensity Interval Training.
. Get 7-10k steps a day. Close Grip Dumbbell Press 2 8. Workout Reps Sets Rest Dumbbell Glute Brdige 10-12 3 1-min DAY 20.
Enjoy Traditional Strength Training High Intensity Interval Training. 41 Day 1 Chest and Triceps. Exercise so that the muscle is worked to the point of being tired.
Printable dumbbell workout plan pdf. After every workout your muscles need to re-build your muscles and for this you need rest. Dumbbell Rear Delt Fly 2 8 6.
Ad Experience The Best Of Functional Training Using Our Adjustable Kettlebells. Hit your body weight in grams of protein per day. PDF of This Workout Plan.
43 Day 3 Back and Biceps. 2 In the 6 Day PPL DB workout program youll do higher reps 10 to 15 for the first three days while you do fewer reps 6 to 10 in the last three days. Keeping your hands close to your body lift the weights up to neck level bending your elbows out to the sides.
Summary of beginner dumbbell. 4 12 Week Dumbbell Workout Plan. Ad Experience The Best Of Functional Training Using Our Adjustable Kettlebells.
Chest Supported Dumbbell Row 3 8 - 12 5. Dumbbell Hammer Curl 2 8 - 12 6. Exercise Sets Reps Rest Dumbbell Fly 3 15 - 20 60 seconds Incline Dumbbell Press 3 15 - 20 60 seconds Push Up 3 15 - 20 60 seconds.
Dumbbell Curl Incline Curls Triceps Kickbacks Triceps Extensions Wrist Curls Lower Body Squats Lunges Leg Extensions Stiff Legged Deadlifts Leg Curls Calf Raises Sit Ups Ab Laterals Leg. Basically it is all up to you to decide which workout split to follow. Do cardio for 20-30 minutes 2-3 times a week.
42 Day 2 Legs and Core. Hold for 2 counts then. It has function to strengthen your muscles and to degree your forearms.
Dumbbell Lower Body Workout. Dumbbell Stiff Legged Deadlift 3 10 3. This is another version of dumbbell exercise that you might also familiar.
Youll get a 12-week dumbbell workout plan and its free. Dumbbell Pinwheel Curl 2 8 - 12 6. Dumbbell Arnold Press 4 8 - 10 3.
Looking for a large set of adjustable dumbbells for your home gym. Reverse Grip Dumbbell Press 3 10 5. 44 Day 4 Shoulders Legs.
But here we recommend you go for the conventional bro split in which you will be mainly training individual muscle groups. 30 to 45 minutes. May you already get used to regular dumbbells and weight lifting or youà King.
Store Workouts Diet Plans Expert Guides Videos. So you never exercise. Exercise Sets Reps Full Body Dumbbell Squat 3 6 - 12 Dumbbell Bench Press 3 6 - 12 One Arm Dumbbell Row 3 6 - 12 Standing Dumbbell Curl 3 6 - 12.
One Arm Dumbbell Press 3 10 4. Dumbbell Split Workout Routine. Day 1 Push Chest Shoulders and Triceps Bench Press 3 sets x 6-10 reps.
Dumbbell Floor Press 2 8 - 12 7. Hold a dumbbell in each hand palms facing your thighs. Incline Bench Press 3 sets x 6-10 reps.
Zottman Curl 2 8 7. Train for muscle growth with dumbbells 3-4 times a week. Chest Supported Dumbbell Row 3 8 - 12 5.
3 Workout Summary. Pdf If youre one of the fitness enthusiasts who prefer to work out at home with dumbbells then this post is for you. Should Press 3 x 6-10 reps.
Quads Shoulders and Calves Workout Reps Sets Rest Dumbbell Squat 12-15 3 1-3 min Dumbbell Step. Store Workouts Diet Plans Expert. Incline Dumbbell Bench Press 4 8 - 12 4.
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