Each complex will challenge you in a unique way. Instead, beginners can perform basic abdominal crunches, while intermediate weightlifters can also add in oblique exercises. Lie down on the bench with the dumbbells resting on your thighs like the chest press. In the PDF day 3 exercise 3 the title says "One-Arm Dumbbell Press" but it looks like it's supposed to say "One-Arm Dumbbell Row". The content of this field is kept private and will not be shown publicly. Round 2: 2 sets of 12 reps. 1. What are the benefits of a dumbbell-only workout? Upper Body Dumbbell Exercises & Workout: 1. If you only have access to light dumbbells, focus on eccentric training (slowly lowering the dumbbells). you keep increasing the load during your workouts over the 12 weeks) youre going to see results. Warm-Up: 10 standing twists, 10 arm circles forward/back, 1-2 warm-up sets first exercise. These techniques can help push you past plateaus and realize new growth. Don't worry about the heart rate during weight training. Thanks so much for everything - this routine literally turned my life around! Lunges 5. In the sections below, printables for specific exercises provide illustrated and written instructions to help you use the proper form while you lift. Benefits: Dumbbells allow more upright posture with less load on lower back. Once the workouts start to feel static, add weight or reps, or decrease the reps. Do whatever you can to challenge yourself every time! French Press 5. If you are unable to train six days, you can simply add rest days where necessary, completing the next session in line with each workout. You dont need lots of fancy equipment or an expensive personal trainer to build muscle at home all you actually need is a pair of dumbbells and a proven workout program to follow along to. 29209. For example, squat for legs, bench press for chest, and rowing for the back. With this printable dumbbells workout chart, you can easily customize your workout to target specific areas or create a full body program as you wish, that will help with weight loss and muscle training. Ready to try the best workout plan you never knew existed? Especially if youre looking to build lean muscle and lose weight, your diet will play a vital role in achieving this. 2023 LoveToKnow Media. Dumbbells do not need to be as heavy as you might think. You may not see anything in the exercises listed below that screams "core" like, say, the hollow-body rock from my "Quick Total-Body Workout," but trust me, you'll feel these where you should. It also allows you to adduct your shoulders at the top, meaning you get better contraction and a better stretch under tension. While you can perform some of these advanced techniques at home with dumbbells, you may wish to consider joining a gym where they have special equipment and coaching to help you meet specific goals. Feel free to add cardio and ab specific training as you see fit. When you can master the sets with good form, move up. Push-ups are a fast and effective way to build strength and can be a part of your daily routine. Stand with your feet shoulder-width apart and hold a dumbbell in each hand in front of your thighs, palms facing forward. 12 weeks is more than enough time to start seeing some substantial differences in your physique and overall strength. Explosively clean the dumbbell up to one shoulder, press it up and overhead to the other side, bring it back down to the floor and repeat. You can start off your dumbbell routine with Chest Day followed by back. SC, Wrist Curls and Reverse Wrist Curls - 4 supersets of 15 reps each. Muscle & Strength, LLC. Hammer Curl - 2 sets of 25 reps per arm. Is there any disadvantages of adding additional exercises and/or addition sets? If your grip is feeling shot at this point, it's fine to hold the dumbbells in the rack position. This will open up more exercises to include in future workouts. While my weight fluctuates from 193-200lb and this workout hasn't really changed that, I'm shedding in places like my waist (and also wrist?!) Engage the glutes and core muscles strongly to protect the back. Andy Speer's 25-year career in athletics and fitness has given him more opportunities, confidence, and purpose than he could have ever dreamed. Have you got any recommendations? Pullover 10. Keep your core tight, and sit back to perform the front squats. Consider this a custom addition to the program. This structured instructor led class is introductory . Adopt a fighting stance and punch upwards with your right arm, pivoting on your right foot as you do so. Now that we have discussed with you an entire workout program that you can do without any extra equipment other than dumbbells, you may be wishing for a printable pdf of the entire exercise routine. Core workout would be the best place. What do you say? This workout is focused on body part splits, so that you can focus on specific parts of your body on certain days and give these muscle groups enough time to rest and recover before you train them again. My guess is you meant incline DB curl. Be sure to track your rest periods during your workouts. Over the 30 days, you'll end up repeating each workout five times. The goals of this phase are to build correct movement patterns, prep the joints, tendons, and connective tissues, and build some aerobic capacity for later phases. Free, downloadable charts help to remind you of your progress so you stay motivated. If you have more than one pair of dumbbells available, you'll probably want to increase or decrease the weight depending on the complex. Workout Summary Main Goal Build Muscle Workout Type Split Training Level Beginner Program Duration 12 weeks Days Per Week 4 Time Per Workout 45-60 minutes Equipment Required Bodyweight, Dumbbells 1. Earn it all and keep it, with this innovative exercise plan from world-class coach Andy Speer. Dumbbells are one of the oldest forms of resistance training and can definitely be used to build muscle. When you start, you should perform one overall exercise for each muscle group. Build full-body strength in 30-minutes using one dumbbell and these six moves. You'll be working for 45 seconds, and . Bu. This athletic movement builds your ability to push, throw, and tackle and to do it fast. Pro Tips: Try performing this exercise in the scapular plane with the elbows 30 degrees in front of the shoulders if you experience discomfort in the standard position. Incorporating dumbbells can help give your workout variety to keep sessions fresh and fun! Best rep range: 12-16. Warm-Up: General warm-up 5 mins, 10 standing twists, 10 leg swings forward/back and side to side, 10 arm circles forward/back, 2-3 warm-up sets of all exercises. Bench Press 2. Hello, you're correct. Hinge forward at your waist and pull your abs in. For most fitness enthusiasts, hitting the gym regularly may look like the only way to reach their dream physique. So, go through them, and start working out from your garage gym towards your dream physique! Consistent effort pays off. But when push comes to press, dumbbell training offer a lot more versatility. This workout program only requires dumbbells, has just the right amount of volume to promote muscle growth, and is perfect to do at home or on the go. What cardio should I incorporate on my off days from this workout? Repeat. Let us know how it works for you. Nevertheless, a bench will give you more opportunities to include varied exercises, particularly if you can set an incline or a decline. You can pick among several cardio options like outdoor running, swimming or indoor options like High Intensity Interval Training. Or better yet - if I move to a split workout, should I expect to see the same areas tightening up? You may also prefer to have dumbbells of varying weights or adjustable dumbbells, as youll likely find you can lift different levels of resistance depending on the exercise. 2. Best CrossFit Exercises and Workouts for Beginners. Privacy Policy - Lines and paragraphs break automatically. As far as equipment goes having a dumbbell lying around doesnt take up much space, there easily accessible and can be found in the dinkiest of hotel fitness center or a family members garage. This means you can perform these workouts three, four, or five days per week as well. This dumbbell program has many benefits for those who do it in the gym or at home. (N.B. QuickFit 3 Pack - Dumbbell Workouts + Bodyweight Exercises + Stretching Routine Poster Set - Set of 3 Workout Charts 4.6 out of 5 stars 1,097 1 offer from $11.95 Warm-Up: 10 standing twists, 10 leg swings forward/back and side to side, 10 arm circles forward/back. And because each limb moves independently, your core has to brace harder to prevent you from tipping to one side. Like many other forms of squat, the dumbbell variation is the king of lower body exercises. 90-sec. If you desire, you can build a 15-20 minutes stand-alone routine that works every body part or you can simply . With detailed instructions and general recommendations, beginning and intermediate weight lifters can work their whole bodies. Warm-Up: 10 standing twists, 10 leg swings forward/back and side to side, 1-2 warm-up sets first exercise. This will help your body recover and prepare for the final phase. Don't rest between sides and rest 1 min. Print. Whether youre looking to improve athletic performance or simply make everyday activities easier, this dumbbell workout plan has been expertly crafted so it gets results, whatever your existing fitness level is. Similarly, you may want to do some light repetitions before your first set for each exercise to prepare your body. Estimated Workout Duration: 45-60 minutes including warm-up. Lie faceup with your knees bent and feet flat on the floor. Thanks! Strength training, resistance training, and body weight exercises can all be examples of. This phase is about one thing: adding intensity. This ensures that you can activate all the major muscle groups and create a more well-round physique and muscular development. Your routine would be a good way to go. 3. I was wondering, what routine should I continue after this? When you're done with your second, clean them one more time and then start the push-presses. They are ordered in a specific way to build on each other. Even though we are motivated enough until we schedule a daily workout with dumbbell workout poster, we still need some time to rest the muscle. We would recommend at least 2 of these days are for rest. Leg Exercises Dumbbells are great for working the major muscles groups in your lower body, including your gluetal muscles, hamstrings, and quadriceps. Uses these illustrated printables to guide you as you exercise your legs: If you'd like to do exercises that focus on smaller muscle groups, you may need to add a weight machine that has leg press and leg extension capability. Hold a dumbbell in front of your chest. This means you can really leverage proven methodology such as progressive overload to build muscle and get more from each day of training. (Heres the Truth! 9 great dumbbell exercises for seniors Dumbbell Squat Dumbbell Chest Press Dumbbell Bent-Over Row Dumbbell Shoulder Press Dumbbell Pullover Dumbbell Lying Triceps Extension Dumbbell Biceps Curl Dumbbell Weighted Crunch Dumbbell Standing Calf Raise What's next I'd love to toss in a bit more variety, and especially see some greater gains in chest and arms, but I don't want to lose the tightening of my stomach and the increase in my thighs. Warm-Up: 10 standing twists, 10 leg swings forward/back and side to side. 4. If I wanted to add pullups, how many times x week should I add them? Printable Dumbbell Exercise Chart Can I workout with dumbbells everyday? They hem and haw about paying the gym membership fees and consider paying for a personal trainer. Make sure your form stays as close to perfect as possible as you add load to the exercises. ), Can You Deadlift at Anytime Fitness? Phone: 1-800-537-9910, Terms of Use - This class is a full body resistance training workout using light dumbbells. Thanks in advance. I hoping to start doing this workout as Ive just brought some dumbbells. Change weight when possible in my opinion. Round 3: 2 sets of 15 reps. Hi there, I have been doing 100 push ups a say for 47 days now. All rights reserved. Since these workouts are full body workouts, it is best to have a rest day in between your work out days. During the split switch, try to keep your hips as low as possible. Be it for the chest, back, shoulders, abs, arms or even legs, there are a number of dumbbell only workouts that give the same result as those fancy gym machines. Tiffaney. When performing the farmer's carry, your body will naturally want to lean away from the weight, but try to lean into the weight to keep your torso nice and straight. Body part splits. Once you get 2 reps above what is listed, then go up in weight. Hi, Nadia. Join over 500k subscribers who get a free weekly email with the latest workouts, expert advice, videos and deals from Muscle & Strength. Cookie Policy - Only way to reach their dream physique can simply lie faceup with your knees bent and feet on. Rest day in between your work out days create a more well-round physique and overall strength push, throw and..., with this innovative exercise plan from world-class coach Andy Speer illustrated and written to... Dumbbells can help give your workout variety to keep your core has to brace harder to prevent from... The top, meaning you get better contraction and a better stretch under.... Not be shown publicly to include varied exercises, particularly if you can start your! Body part or you can set an incline or a decline reps. Hi there, I have been doing push. Instructions to help you use the proper form while you lift abdominal crunches, while intermediate weightlifters also. 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