Top 35 upper body exercises secure feet at the ankles, hips supported hang forward over back extension bench, head down toward floor slowly extend torso ankle, hip, shoulder align at top of action avoid hyperextension complete 24 sets of 812 repetitions. You will get 4 workouts a week showing you how to do the exercises. 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. 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. 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. Youll be doing 40 seconds of each move followed by 20 seconds of restgrab a weight thats heavy enough so that you really need that rest period. Total body dumbbell workout plan home weight loss workout.
My 61pound dumbbell and i began a long and fruitful relationship. Seated dumbbell one arm tricep extension classification. Bench press dumbbell stand dumbbell in each hand, palms facing inward slightly flex knees, bend forward from hips hands in front of knees lift dumbbells laterally, pause at top of action. Were definitely advocates of finding ways to add variety to your workouts so you stay interested and rotate muscle attention. The 20minute dumbbell workout pushups x12 place your hands on the handles of the dumbbells, or skip the dumbbells and go straight to the ground. Furthermore, a dumbbell workout at home is a doddle. This highly efficient highintensity dumbbell workout blasts body fat and torches calories in just 30 minutes, so you can break a sweat and still have time to jump in or lie. Sometimes the gym is really busy though and your preferred machines are taken. Get more out of your trusty dumbbells and transform your body in the process. Progress to working larger muscles groups with a heavy weight while adding plyometric options for a bigger. Introduction this home routine is created for women and men to workout away from a gym environment. More than 21, 000 moves designed to build muscle, increase strength, and burn fat murphy, myatt, editors of mens health magazi on. Because i had few options, i purchased an adjustable olympic dumbbell that weighed eleven pounds and popped two 25s on each end.
Developed by renowned strength and conditioning coach allen hedrick, dumbbell training features the most effective dumbbell exercises for increasing strength, power, and muscle mass. Lets face it were all busy and sometimes it feels like there just. The full library workout of the free 8 week dumbbell. Bench press dumbbell stand dumbbell in each hand, palms facing inward slightly flex knees, bend forward from hips. A dumbbell is usually 10 to 15 inches long and weighs from 5 lbs to more than 100 lbs.
Grasp db and place palms on inner side of weight plate as shown. Adjustable dumbbells are less expensive and take up less space making them ideal for a home gym. View our enormous library of workout photos and see exactly how each exercise should be done before you give it a shot. Fitness workouts fitness tips health fitness gym fitness physical fitness workouts for teens at home workouts full body dumbbell workout dumbbell squat. 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. Stabilize shoulders and lower weight moving only at the elbow joint until forearm is. View our enormous library of workout photos and see exactly how each exercise should be done before you give. Back extension lie face down, hips on crest of exercise ball. 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. Youll find setweight dumbbells and adjustable dumbbells that have small collars that clip on, or screw on the ends of the dumbbells to hold on the weight plates. Standing alternating dumbbell press standing alternating dumbbell press the alternating standing shoulder press with dumbbells mainly targets the delts, as well as the triceps secondarily.
This sixmove workout involves multitasking exercises that focus on the butt and legs, but also work the upper body simultaneously. Workout routine dumbbells upper body printed on apr 28. Performing the move standing up as opposed to seated allows for more weight to be used. You also can find dumbbells in 1, 2 or 3 lbs that are great for toning exercises. You can use this program as part of a 3 day push, pull, legs split, or it will fit well into a 4 day muscle building split. View the full body dumbbell workout workout with easytofollow exercise illustrations and download as printable pdf. One response 3 day split dumbbell workout to build muscle. It incorporates the use of dumbbells to increase the. Inspiring dumbbell exercises chart printable pdf printable images. Dumbbell exercises provide a great fullbody workout in a compact amount of space.
Push dumbbells directly towards the roof lower dumbbells to start position complete 24 sets of 812 repetitions. Adding a dumbbell shoulder press to the end of the movement will translate to more of a caloric burn, says antoian. They were chosen given their ability to work multiple muscle groups in one dumbbell only workout. Push ups or incline bench presses 3 sets x1012 reps no rest one arm dumbbell rows no rest.
Whoever said you needed a ton of equipment to get a great workout was lying. Standing alternating dumbbell press exercise videos. Complete three to four sets of the following workout, resting up to 90 seconds in between each set. Rest at least 45 training days after this workout before having another leg day. Remember to spend time warming up before and cooling down after the workout. The dumbbell s houlder press is probably one of the best dumbbell exercises for the shoulder muscles. The dumbbell shoulder press is performed by raising your two hands at the same time or by pushing one hand up while lowering the other alternating.
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. Listen to your body do not force the movements beyond your ability to control them and use a weight you can handle as opposed to one that will push you to your absolute limit. The standing dumbbell shoulder press is a classic deltoidbuilder especially the front deltoids thats ubiquitous in gyms around the world. Targeting the core, upper body, lower body, and total body, the more than 81 exercises are accompanied by stepbystep instructions, common errors and corrections. Im back at the neighborhood gym for the summer and all they have is a smith machine and dumbbells that go up to 75 lbs. They are presented here to highlight how effective working out with dumbbell exercises can be. Make sure to perform as many quality reps as you can. See 7 best images of dumbbell exercises chart printable pdf. Please consult with a fitness professional if there is a ny doubt as to. This highly effective home dumbbell workout will hammer both your quads and hamstrings into growth. Now having established the advantages of working with dumbbells, le s talk about the exercises themselves and the routine which should consist of are one or two exercises for each of the following muscle groups. Despite you may have heard, strength training is not only for those who want to build muscle, and you do not need a lot of fancy gym equipment to do it.
You can choose the days that are most convenient for you. New to working out and have a pair of dumbbells, this exercise poster contains. Pectorals shoulders arms abdominals back legs buttocks create your own workout routines. Once you get stronger, go ahead and increase the dumbbell weight. Learn more about dumbbell workouts from self, a wellness site dedicated to giving you accurate and genuinely helpful information on topics related to your health. 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. Each of these exercises require either just a single dumbbell or two dumbbells. Workout routine dumbbells full body printed on apr 28 2011 workout routine snapshot 2 workout days. Here i will give details of the 4 best workout routines to build muscle, and ill give you examples of each of them so there are actually more than 4 routines here. Push ups or incline bench presses 3 sets x1012 reps no rest one arm dumbbell rows no rest crunches 3 sets x2540 reps 1 minute rest triset b deltsbicepstriceps. Grab an exercise ball and dumbbells, and youre ready for a tough fatburning, musclebuilding workout. 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. Ive tried searching myself but couldnt find anything good.
Barbell and dumbbell workout routine pdf eoua blog. The only equipment needed is an exercise ball and dumbbells. Dumbbell upright rows 3 sets x1012 reps no rest dumbbell curls 3 sets x1012 reps no rest. And even more, dumbbell exercises for beginners is the ideal way to start bodybuilding now having established the advantages of working with dumbbells, le s talk about the exercises themselves and the routine which should consist of are one or two exercises for each of the following muscle. Below i have created a 3 day split dumbbell workout. You can lose weight and build muscle using only bodyweight exercises, or with a single weight. Im going to prove that to you with this great 15minute fullbody workout you can do with only one kettlebell or a dumbbell. View the beginner upper body dumbbell workout workout with easytofollow exercise illustrations and download as printable pdf. Dumbbell benchpress workout for explosive pressing power mar 31, 2017 for decades, the classic barbell has been the staple in any resistance training program, especially for bench pressing and building up the chest muscles. You know by now that the squat is the goto move for lowerbody developmentt. The dumbbell bench press is one of the best dumbbell exercises for the chest.
Since some moves use just one dumbbell, have two sets on hand to. A hotel or home gym outfitted with just a small dumbbell rack can easily become a torture chamber with a little creativity. Dynamic dumbbell lives up to its billing but theres a caveat in the workout. But if you want an intense doanywhere, doanytime kind of exercise routine, look no further than a whole body dumbbell workout that leaves no major muscle group untouched this workout plan targets and works every major muscle group to get you toned up. This dumbbell only workout can be used at home or in the gym for building muscle mass. Dumbbell exercise chart pdf free printable dumbbell workout chart exercise dumbbell workout chart bowflex dumbbell workout chart. Hey, i noticed on the online plan it says, for the 3rd workout, one arm row, but the pdf it says one arm press. Follow the one that you feel is most appropriate to your current needs and level of experience, taking into account the factors mentioned, and you will make progress. You can also use this as a muscle shock workout to mix things up.
Shoulders, i favor 3 different exercises for shoulders as i believe tht they are the basis for a good body. Dumbbell routines and exercises dumbbell exercises and. This full body dumbbell workout will begin with a dynamic warm up to prepare the body. Workout routine dumbbells full body printed on apr 28 2011. Plus, the number of exercises you can add to your dumbbell workout is essentially limitlessand you can fit a dumbbell workout into even the busiest of schedules. Dumbbell workout 30minute workout fitness magazine. Youll need one heavy dumbbell for this 5move, total body workout created by alexandra ellis, an instructor at cityrow and a certified personal trainer at equinox in new york. Dumbbell training a sample program from getting fitness tips shelter publications the tight tan slacks of dezso ban weider system free workout full body hourglass workoutlabs fit. Dumbbell benchpress workout for explosive pressing power. If youre looking to level up your workout, consider the dumbbell. It can also be done while sitting down if your ceiling is low or even with a backsupported. Dumbbell exercises are generally performed with a dumbbell in each hand.