Dumbbell Exercises Printable At Elizabeth Brinton Blog We’ve created this free 12 week dumbbell workout plan, and the accompanying printable pdf version, to empower you with the structure and guidance you need to target each muscle group in your body effectively. this will allow you to build functional strength, tone muscles and burn calories. 12 week schedule overview: week 1 – push pull leg (ppl) week 2 – upper lower split. week 3 – full body dumbbell workout. week 4 – muscle group split (bro split) week 5 – push, pull, and leg (ppl) week 6 – body part split. week 7 – total body workout. week 8 – muscle group split.
Printable Dumbbell Exercises Following the dumbbell workout plan calendar (printable pdf) will push you out of your comfort zone and toward serious progress. the schedule includes workouts three days a week for 12 weeks. every 2 weeks, the workouts become more difficult. individual workouts range from 15 minutes to 30 minutes, depending on your pace. Friday–full body. 4 days per week dumbbell workout plan: monday–lower body. tuesday– upper body. thursday–lower body. friday–upper body. on the other days you’re not working out, you are…resting. the only “exercise” you should get on your rest days is your daily 7,500 10,000 steps. Day 1: push. dumbbell chest press 4 sets of 10 12 reps. dumbbell incline press 3 sets of 10 12 reps. dumbbell seated shoulder press 3 sets of 10 12 reps. dumbbell lateral raises 3 sets of 10 12 reps. dumbbell skull crushers 3 sets of 10 12 reps. dumbbell triceps extension 3 sets of 10 12 reps. January 10, 2023. in this 12 week dumbbell workout plan you’ll find a routine that can add muscle, and shape to what you have now. dumbbells and dumbbell only workout routines gained crazy popularity during the pandemic when fitness facilities were closed. people found out that they could actually get a good workout without a myriad of.
Dumbbell Workout Poster 10 Free Pdf Printables Printablee Day 1: push. dumbbell chest press 4 sets of 10 12 reps. dumbbell incline press 3 sets of 10 12 reps. dumbbell seated shoulder press 3 sets of 10 12 reps. dumbbell lateral raises 3 sets of 10 12 reps. dumbbell skull crushers 3 sets of 10 12 reps. dumbbell triceps extension 3 sets of 10 12 reps. January 10, 2023. in this 12 week dumbbell workout plan you’ll find a routine that can add muscle, and shape to what you have now. dumbbells and dumbbell only workout routines gained crazy popularity during the pandemic when fitness facilities were closed. people found out that they could actually get a good workout without a myriad of. Trapezius dumbbell exercises. upright rows. stand upright, feet shoulder width apart, knees slightly bent. keeping dumbbells close to body, raise them to chin. hold for a count of 2 and slowly lower to start position and repeat. shrugs. stand upright, feet shoulder width apart, knees slightly bent. The ultimate full body dumbbell workout. before you get going on the complexes, grab a 10 to 12 pound dumbbell and complete the warm up. rest 2 3 minutes between complexes. 1. single dumbbell halo. 1 set, 10 reps (in both directions) 2. bent over reverse fly.
Printable Full Body Dumbbell Workout Trapezius dumbbell exercises. upright rows. stand upright, feet shoulder width apart, knees slightly bent. keeping dumbbells close to body, raise them to chin. hold for a count of 2 and slowly lower to start position and repeat. shrugs. stand upright, feet shoulder width apart, knees slightly bent. The ultimate full body dumbbell workout. before you get going on the complexes, grab a 10 to 12 pound dumbbell and complete the warm up. rest 2 3 minutes between complexes. 1. single dumbbell halo. 1 set, 10 reps (in both directions) 2. bent over reverse fly.
Printable Dumbbell Exercises
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