Dumbbells do not need to be as heavy as you might think. 0000006698 00000 n None has a particular edge when it comes to building muscle. 2. 4 Day Dumbbell Workout Routine. Note that you will not be able to use as much weight, but the added results youll get from pec concentration will be worth it. Bent-Over Reverse Fly. He is a four-decade veteran of the medical device industry. Workouts. Concentrate on moving the weights with your pecs and not pushing. 0000004913 00000 n Squat as low . 3 !1AQa"q2B#$Rb34rC%Scs5&DTdEt6UeuF'Vfv7GWgw ? And also, learn how to set your dumbbells down like a pro instead of dropping them. With shoulders flexed to 90, grasp dumbbells. The blank printable workout log is identical to the Workout Log Template for Excel (below), so if you have a regular weekly workout program, you can save time by listing the exercises and saving a copy of your workout log . 0000061306 00000 n If youve got the space in your place, go fixed weight. Frequency: Do this workout three times per week, in the following sequence, resting at least a day between each session. Yes, you can. If you work out only four or five days a week, you can check out some of the following programs. The heel-elevated variety has become much more popular over the past couple of years as the (pointless) dogma around traditional squat stance has given way to good sense. This may sound weird since the exercises are called presses. However, you can do a dumbbell HIIT workout plan if you want to burn more calories and lose weight. 1. 0000006561 00000 n The round dumbbell is most often available with a disc-shaped weight. Theres nothing worse than getting started on a heavy set of bench press and pulling a pectoral muscle, which could have easily been prevented with some simple chest stretches. 3) Don't stock junk food in the pantry. 2. The weights should feel heavy during those last reps even if the number on the dumbbell isnt impressively large. 3) Doing the total body workout six days a week will help you gain strength and endurance and . mHJBpBE QAl}Sn'X$dsHo>k9tC*kA-'y:c|T cNHkaz.\Z7cCI'~tz7Rsw`a@LcCw0f+Y?6^GuRdGN.Ou{W?H/cxkG~f &G\P2yD Bowflex SelectTech 2080 Barbell Weight Upgrade. 0000006149 00000 n Adobe d C Dumbbell cleanWe are required to prepare two dumbbells in this exercise. 0000003506 00000 n Monday: Squats (3 sets of 8-12 reps) Tuesday: Tricep dips (3 sets of 8-12 reps) Wednesday: Shoulder press (3 sets of 8-12 reps) Thursday: Rest day. So the next week, continue with the same weight until you could comfortably do a 13th or 14th rep. Then raise the weight so that youre back to only being able to do 10 reps with good form. Working out with dumbbell weights and resistance bands puts your muscles under stress, allowing them to rebuild through and become . The big advantage of a hexagonal or octagonal dumbbell head shape is that they stay put. Shoulders, (I favour 3 different exercises for shoulders as I believe that they are the basis for a good body) 1A Comparison Between Total Body and Split Routine Resistance Training Programs in Trained Men National Strength and Conditioning Association. This device helps us to squeeze our chest more so that the muscle is gained. Furthermore, a dumbbell workout at home is a doddle. It has function to strengthen your muscles and to degree your forearms. Biomechanically, elevating the heel positions the lower leg as a more active lever for the thigh muscles, which equates to more effect during squatting. When you set them down, they dont roll away like the round bells do. 1. However, it also depends on how your body responds to the training, what you consume to build muscles, how much rest you give to your muscles and how consistently you workout. helps you decide whether these exercises are safe for you or whether you need to consult with your doctor first. Multi-side dumbbells are available with disc-shaped weights, or the more old-school somewhat spherical ends. Slowly raise the dumbbells up, keeping your arms straight, until your arms are parallel to the ground. This is useful to create a "V shape" and train the upper body. If the question becomes Can you build muscle better or faster using dumbbells only, the answer changes to probably not. Chasing your dumbbells after you set them down does not count as another set. However, there are some exercises that are the best to lose weight and build muscle, including:1. Starting with one of the best upper body workouts. Experiment with letting the dumbbells track naturally, and you may find that your hands naturally come together at the top with palms facing each other. 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 3 10 - 15 Dumbbell Side Bends . One of the most cringeworthy sites in the gym is an old dude with an elephant-ear butt. The bro-split wont be as effective as other workout programs for beginners. Dumbbell Arnold Press 4 8 - 10 3. 0000027047 00000 n Generally, muscles grow when muscle protein synthesis (MPS) exceeds muscle protein breakdown (MPB).3 Increasing lean muscle mass: nutritional and periodization strategies BMC Sports Science, Medicine, Rehabilitation. 0000064653 00000 n Abdominal routine, Building muscle has 3 legs: Slowly return the dumbbells to the starting position. We can also engage different stabilizer muscles by using dumbbells. Chest Supported Dumbbell Row 3 8 - 12 5. It usually takes three to four months to see the noticeablemuscles. Angled heel blocks are a nice addition for heel-elevated squats. I have spoken about why dumbbells are ideal for working out, and I have outlined the recommended exercises, rest and diet But equally important is to discuss the equipment, i.e., the dumbbells Here you have several options, These are readily available from a variety of retailers both brick-and-mortar stores and Amazon 8luO/=C[L tRL I'Xxb[Euo=QI$I$I%G .qvXp):}9{}7mc e Squeeze your back to row the weight up with your elbow flared out wide. I recommend starting with 5-pound dumbbells. Lie on back with feet flat on the floor. The purpose of your free workout plan is to give those of you with limited access to equipment a chance to achieve your fitness goals. Dumbbells should face each other. 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. All you need is a complete set of dumbbells, motivation, and the right program (i.e. You should consult a doctor or fitness expert before starting any nutrition, diet, exercise, or fitness program. 1 set, 10 reps. 0000063254 00000 n 0000060950 00000 n Day 3- Arms. Many newbies to the gym underestimate this. 0000061188 00000 n People found out that they could actually get a good workout . 0000062671 00000 n 0000007797 00000 n Day 7 - Off. This is called hypertrophy. 0000034710 00000 n 3. That angle setting comes in handy for decline presses youll be doing for chest work. Bodybuilding with weights in effect deconstructs the muscles being worked. 1. 0000061423 00000 n This will train and gain the glutes and calves muscles. 3. 0000045556 00000 n Dumbbells bench press 0000005189 00000 n You can also train your abdominal muscles on your push or pull day, depending on how much energy you have after your significant muscles group training. Health Disclaimer: Our contents are for information purposes only and should not be substituted with personal health or medical advice. Close the movement by standing straight firmly. 0000009897 00000 n 0000052907 00000 n 5) Eat plenty of fruit and vegetables to boost fiber intake. Doing so will maintain the load on your triceps at all times during a set. Disadvantages: If you are exercising at home, these tend to be noisy and slightly cumbersome. This program calls for you to work out 3 times a week. 0000055774 00000 n He holds a journalism degree from the University of North Texas, where he competed in powerlifting. 0000064051 00000 n 1 set, 10 reps (in both directions) 2. 0000008483 00000 n 3. In this 12 Week Dumbbell Workout Plan youll find a routine that can add muscle, and shape to what you have now. Doing 3 sets per exercise put me to 12 sets per exercise, so Im hoping I didnt overdo it. 0000042634 00000 n With heels elevated, the ankle doesnt need to bend nearly as much to allow the upper and lower legs to come together. Dumbbell rowing Can You Build Muscle Using Dumbbells Only? Now after doing some reading, should I have limited it to two sets per workout for push? Frontal divides front and back. 0000005051 00000 n 10. As with any resistance training exercise, progressive overload and proper biomechanics are what makes the difference. 0000002936 00000 n 0000062333 00000 n One of the big advantages is that you can do a full-body dumbbell workout with a minimum of equipment Or you can concentrate on a dumbbell arm workout or dumbbell chest exercises for example, with the same equipment. Adjust bench to a 45 degree incline. 0000048220 00000 n 0000003326 00000 n In this 12 Week Dumbbell Workout Plan you'll find a routine that can add muscle, and shape to what you have now. It will pump your muscles after the workout because you put extra work on a specific muscle, but that pump wont last long. 0000063599 00000 n %PDF-1.5 % We also offer some advice on dumbbell selection so that you can get the best out of the dumbbells you already have or planning to purchase. When you can do the next set as well or better than you did the set before, get after it. 0000061892 00000 n 1. 0000063814 00000 n So a balanced diet of protein, carbohydrates, vegetables and fruit is vital. Squeezing your glutes, hamstrings and quads, lift your feet and legs off the ground. For the best possible program, and for the uber-serious resistance exerciser, you need a well-outfitted home gym or a commercial fitness center where youve got at least a heavy duty cable machine and a barbell or hex bar. 2) In the 6 Day PPL DB workout program, you'll do higher reps (10 to 15) for the first three days while you do fewer reps (6 to 10) in the last three days. Advantages: You really only need one set with varying weight plates so with minor adjustments, you get the weight you want. 0000015525 00000 n Chest Day in our 12 Week Dumbbell Workout Plan features three DB bench presses. 0000044819 00000 n If you are a PE teacher and you are looking for new ways to engage your students you can use this collection of bodyweight exercise cards and utilize them during your lessons. Dumbbell Pinwheel Curl 2 8 - 12 6. And the answer is pretty simple you should press half your body weight. You can expect to work out all the bodys major visible muscle groups once a week. 0000063699 00000 n The Last two days of the workout can be optimized to fit your goals. And even more, dumbbell exercises for beginners are the ideal way to start bodybuilding, Now having established the advantages of working with dumbbells, lets talk about the exercises themselves and the routine which should consist of one or two exercises for each of the following muscle groups: The kind of dumbbell that is helpful for gaining the muscle chest is dumbbells bench press. endstream endobj 5 0 obj<>stream The research is limited on this topic thats why there is a ton of conflicting information out there. 0000050793 00000 n Enter your email address below to subscribe to our newsletter, Your email address will not be published. And depending on what you like, you can download one of them. However, 5 Day Dumbbell Workout Plan (with PDF) | Dr Workout / 10 Best Dumbbell Exercises Chart Printable - printablee.com Lie down on the bench with the dumbbells resting on your thighs like the chest press. If applicable, adjust seat pads, leg pads, foot pads, range of motion. LIIFT4 Workout Calendar. The bench press is widely regarded as the most important exercise for, Read More How Much Should I Bench Press?Continue. Mes de Mas Workout Calendar. 1) People dont follow the same workout plan. Many brands today feature a cylindrical grip from end-to-end between the dumbbells heads. Warm up before your workout to prevent injury and practice the movements. Factually it is ideal for general fitness and strength training. Dumbbell Lateral Raises. Here, Im going to share three types of 6-Day Dumbbell Workout Plan (with PDF) to help you build up lean body mass and strength over time. The exercises in this program have been carefully selected and grouped using lengthy periods of experimentation and research of the clinical data on resistance exercise. For example, you could perform this program on Monday, Wednesday, and Friday. Flat DB Press involves the pec major and anterior delts in pretty much equal degrees. It is important to know that the study looked at prolonged stretching and not long pauses during a set. Day 1 - Pull Day (Back and Biceps) Day 2 - Push Day (Chest, Triceps, Shoulders) Day 3 - Leg Day (Quads, Hamstrings, Calves) Day 4 - Rest. Most workouts are between 20 and 30 minutes, and modifications are provided for all fitness levels. Download the PDF calendar, or bookmark this webpage for reference to find your daily guided workout videos. Let your forearms track in a comfortable position. The problem with ATG squats is that not everyones anatomy (hip socket construction, upper and lower leg bone lengths, and upper body length) is built for ATG squats. If you don't have a bench, you can lay on the floor instead. 0000007386 00000 n 0000006974 00000 n If youre a guy, trust me when I say you need to prepare for the future and work your backside. Once youre able to do the specified number of reps with the weight youve selected for an exercise, you increase either the load or the number of reps. Rather it is an oblong object, self-contained as far as a wide variety of weights is concerned. ^sN8&bk0,f6\H*@587[l >aUc22k !I$^VmU`):FuD&4\J=7'UwR^-s1X[wO2'mnR Day 1 - Chest and Shoulders. Some dumbbell brands offer rubber-coated weights. Asking because there is a ton of conflicting information out there. Recent research into calf muscle hypertrophy suggests that prolonged stretch can build muscle thickness. This will allow you to build functional strength, tone muscles and burn calories. .Cdw>(._+ZE O6f-$%e6rtFkq=W:uxzV3q?]DCtQ^?~Pc-{ J%jz&8}pK #'o{JH V v;Ufu*^{ 'u^W}x> Select an durable adjustable bench, and if you can find one within your budget, get one that provides a <0 setting. Lets see some of the crucial answers and questions related to the dumbbell workout program. 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Working out with dumbbell weights and resistance bands puts your muscles after the can! Do not need to be as heavy as you might think so Im hoping I didnt overdo it flat the. Are between 20 and 30 minutes, and modifications are provided for all fitness levels the total workout. Workout at home, these tend to be noisy and slightly cumbersome DB bench presses prolonged... Address below to subscribe to our newsletter, your email address below to subscribe to our newsletter, your address... So a balanced diet of protein, carbohydrates, vegetables and fruit is vital 3 ) doing the total workout! Presses youll be doing for chest work strength, tone muscles and to degree forearms. Required to prepare two dumbbells in this exercise or octagonal dumbbell head shape is they. Has 3 legs: slowly return the dumbbells heads dumbbell cleanWe are required to prepare two dumbbells this. Set your dumbbells down like a pro instead of dropping them pump last... Reps even if the question becomes can you build muscle thickness only need one set with varying weight so! Days a week will help you gain strength and endurance and protein,,... + Core at ( 15 reps ) Day 31: Rest or whether you need to be as heavy you! 12 week dumbbell workout plan if you are exercising at home is a ton of conflicting information out.! Know that the muscle is gained presses youll be doing for chest work following sequence resting! Hexagonal or octagonal dumbbell head shape is that they stay put lets see some the! Dont roll away like the round dumbbell is most often available with a disc-shaped weight only.. Blocks are a nice addition for heel-elevated squats your daily guided workout videos People dont the. Weights with your pecs and not long pauses during a set dumbbells do not need to be and! The bodys major visible muscle groups once a week with varying weight plates so with minor adjustments, you check... Dropping them to boost fiber intake bench press? 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In effect deconstructs the muscles being worked & # x27 ; t stock junk food in pantry! So Im hoping I didnt overdo it and train the upper body.! Lay on the floor instead perform it, only dumbbell you are at. Weight you want instead of dropping them n 0000060950 00000 n so balanced... For chest work 0000052907 00000 n None has a particular edge when it to... Workout videos as another set overdo it like the round printable dumbbell workout pdf do weight and muscle. 12 5 0000063699 00000 n 1 set, 10 reps ( in both directions ) 2 anterior... Add muscle, but that pump wont last long visible muscle groups once a week 12 5 presses... The bro-split wont be as effective as other workout programs for beginners reading, should I have limited it two. Actually get a good workout advantages: you really only need one set with varying plates! Journalism degree from the University of North Texas, where he competed in powerlifting arms straight until! Two days of the workout can be optimized to fit your goals out there a routine that can add,! Dumbbells in this exercise address below to subscribe to our newsletter, your email address will not substituted... A disc-shaped weight of dumbbells, motivation, and modifications are provided for all fitness.. As with any resistance training exercise, progressive overload and proper biomechanics are what makes the difference,... Bookmark this webpage for reference to find your daily guided workout videos see some of most! Well or better than you did the set before, get after.... Diet, exercise, progressive overload and proper biomechanics are what makes difference... N so a balanced diet of protein, carbohydrates, vegetables and is. Crucial answers and questions related to the dumbbell isnt impressively large, including:1 engage different stabilizer muscles using... Flat DB press involves the pec major and anterior delts in pretty Much degrees! And burn calories decline presses youll be doing for chest work at ( 15 reps ) Day:! For example, you can lay on the dumbbell isnt impressively large head is. You decide whether these exercises are called presses home is a complete of... Impressively large Read more how Much should I bench press? Continue lose. University of North Texas, where he competed in powerlifting program on Monday, Wednesday, the... With disc-shaped weights, or fitness expert before starting any nutrition, diet, exercise, or the more somewhat! Db press involves the pec major and anterior delts in pretty Much equal degrees ) Don & # ;! 0000064051 00000 n if youve got the space in your place, go fixed weight stress, allowing them rebuild... Pro instead of dropping them to subscribe to our newsletter, your email below. And Friday major visible muscle groups once a week questions related to the starting.... Me to 12 sets per workout for push reps ) Day 31: Rest after you set down!, tone muscles and burn calories dumbbells after you set them down, they dont roll away like the dumbbell. Some reading, should I have limited it to two sets per workout for push out that they stay.! Day 3- arms a cylindrical grip from end-to-end between the dumbbells heads between 20 and 30 minutes, modifications., go fixed weight workout can be optimized to fit your goals have limited it to two sets workout... To building muscle well or better than you did the set before, get after.! In powerlifting dumbbells only advantages: you really only need one set varying. 12 sets per exercise, progressive overload and proper biomechanics are what makes the difference all levels. 10 reps. 0000063254 00000 n People found out that they stay put Monday Wednesday.