Dumbbells are more than enough to maintain (and even build) muscle mass while stripping body fat on your way to getting cut. Let us know how you go with the 12-week dumbbell workout plan or post any questions in the comments. ), Why Do Some Gyms Not Allow Deadlifts? SC, drworkout.fitness is a participant in the Amazon Services LLC Associates Program, an affiliate advertising program designed to provide a means for sites to earn advertising fees by advertising and linking to Amazon.com. Next, we have the muscle-building phase of the dumbbell-only program. This dumbbell only upper/lower workout program only requires dumbbells and is perfect for those looking to build lean muscle mass at home or on the go! Try to keep in the recommended range of repetitions. The first time you do the routine, just work through each complex as best as you can, and don't worry if it feels a bit awkward or the weights you have aren't ideal. Whats better standing db curl or incline db check. Ideally, youll include some rest days between the training days. So, go through them, and start working out from your garage gym towards your dream physique! Thanks! That was a proven 5 day dumbbell workout plan that you can do from the comfort of your home. Hope this helps! Whether its seated or standing, the upper-body muscle recruitment required to press heavy weight while stabilizing the shoulders is huge. This will increase the difficulty as your muscles are under tension for longer. Just got a set of Nordic Track adjustable (5-55 lbs) dumbbells and a pull-up bar so I'm excited to see if I can really see results in 8 weeks. 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Also, my heart rate is generally very low when I lift weight (zone 1-2). Phone: 1-800-537-9910, Terms of Use - But, to do this kind of dumbbell exercise, you will need reclining and declining bench. You can start this with those until you get your hands on bigger weights. This ability to adapt the weight based on each exercise will help develop muscle and strength more effectively (which relates to what is known in fitness programming as progressive overload), as you can keep forcing the muscles to adapt to the increased resistance. If your grip is feeling shot at this point, it's fine to hold the dumbbells in the rack position. 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 first two exercises. Have you got any recommendations? She also holds a white belt in Nia and practices yoga. If you have more than one pair of dumbbells available, you'll probably want to increase or decrease the weight depending on the complex. If so, which one? If you are using advanced techniques, which often produce extreme muscle fatigue and failure, work with a spotter for motivation and safety. Plus, having you work in planned phases helps increase your chances of success. This is an explosive dumbbell lift that works your shoulders, back, biceps, brachialis, and legs, in one exercise. Forward most fitness enthusiasts, hitting the gym regularly might look same the only method to reach their dreamer physique. you keep increasing the load during your workouts over the 12 weeks) youre going to see results. In contrast, if you can do 15 repetitions with ease, the dumbbells are probably too light. 30 Day Dumbbell Challenge | Dumbbell Fitness | Printable Dumbbell Exercise | Fitness Planner 5 out of 5 stars (343) $ 2.66. Over the 30 days, you'll end up repeating each workout five times. Just print this poster of our dumbbell blast . 3. This will allow you to build functional strength, tone muscles and burn calories. Our recent guide on the decline dumbbell pullover illustrates how changing the decline of a bench can influences how the muscles are engaged. It is designed to strengthen the biceps, but forearms also get in on the action. I put together four complexes, each using nothing more than a pair of dumbbells and your body. Ready to try the best workout plan you never knew existed? Make sure you are using proper form and not relying on momentum. You can also space out the workouts to suit your weekly schedule. Bent-over Row 3. Size. If you do not have a bench, all these exercises can be adapted so that you can perform them on the floor too. 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. Related: Muscle Gain Workout Plan With PDF. Switch legs before moving to the shoulder press. Workout Summary Main Goal Build Muscle Workout Type Split Training Level Intermediate Program Duration 12 weeks Days Per Week 5 Time Per Workout 45-60 minutes Equipment Required Bodyweight, Dumbbells The Ultimate Dumbbell Triceps Workout. The key is to hang on to the weight until you've completed all the movements. This exercise recruits many upper body muscles while stimulating a good cardiovascular demand for a resistance exercise. If youre at home, you dont need to set up or swap out a bunch of different equipment. 2. In this 4-week beginner dumbbell workout routine, you'll do at least one exercise for a large muscle every workout day. What is the purpose of the 12-Week Dumbbell Workout Plan? 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. Incline Dumbbell Lying Row: 3 sets x 10 reps. Dumbbell Push Press: 3 sets x 10 reps. Dumbbell Zottman Curl: 3 sets x 10 reps. Dumbbell Tricep Kickback: 3 sets x 10 reps. V Ups: 3 sets x 10-15 reps. You can do these workouts on alternative days. What if we tell you that you can chase your physique goals from the comfort of your home? Do 3 sets of 15. No need to shy away from intimidating-sounding, polysyllabic exercises and just stick with curls. Related: Lower Back Exercises With Dumbbells. 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". Once you can hit parallel (your thighs are horizontal to the ground) you can add a light dumbbell. You can also combine some body weight exercises like pushups and pull ups to further expand your training program. A full day between dumbbell workouts gives your body time to recoverso working out two to three days per week is great! Hinge at your hips, engage your core, and lean your upper body back at an angle. Its a no-nonsense way to break free of gym memberships and expensive equipment. 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. The 12-Week Dumbbell Workout Plan (with pdf) is designed to take you through multiple phases of fitness. Pro Tips: The power should come from the ground up; the press with the shoulders should be the easy part. The next upper body exercise on this list is an upper chest mass builder. Slowly . Trial and error on choosing the weights. This will open up more exercises to include in future workouts. It also allows you to adduct your shoulders at the top, meaning you get better contraction and a better stretch under tension. I took a look at the work outs and I like them but I'm looking for a full body workout that you workouts every thing like forearms and calves do you have a routine and if not do you know of one so I can be pointed in the right direction. This is full body but the recommendations I saw for something more intense were more geared towards split. ), Dumbbell Bench Press: 3 sets x 10-15 reps, Incline Dumbbell Bench Press: 3 sets x 10-15 reps, Decline Dumbbell Bench Press: 3 sets x 10-15 reps, Standing Upward Chest Fly: 3 sets x 10-15 reps, Dumbbell Deadlift: 4 sets x 6-8 reps (Heavyweight), Incline Dumbbell Lying Row: 3 sets x 10-15 reps, One Hand Dumbbell Row: 2 sets x 10 reps & 1 AMRAP, Dumbbell Bicep Curl: 2 sets x 10 reps & 1 AMRAP, Dumbbell Hammer Curl: 2 sets x 10 reps & 1 AMRAP, Incline Bench Preacher Curl: 3 sets x 10-15 reps (Heavy Negatives), Seated Incline Dumbbell Bicep Curl: 3 sets x 15 reps (Lightweight), Single Arm Tricep Extensions: 2 sets x 10 reps & 1 AMRAP, Overhead Dumbbell Tricep Extension: 2 sets x 10 reps & 1 AMRAP, Dumbbell Skull Crushers: 3 sets x 10 reps, Goblet Squat: 3 sets x 10 reps (Heavyweight), Dumbbell Sumo Squat: 3 sets x 10 reps (Heavyweight), Dumbbell Calf Raises: 3 sets x 15 reps (Lightweight), Arnold Press: 3 sets x 10 reps (Heavyweight), Dumbbell Front Raises: 3 sets x 10 reps (Lightweight), Leaning Dumbbell Lateral Raises: 2 sets x 10 reps & 1 AMRAP (Lightweight), Dumbbell Rear Delt Raises: 3 sets x 10 reps (Lightweight), Dumbbell shrugs: 3 sets x 15 reps (Heavyweight), Lying Leg Raise with Hip Thrust: 3 sets x 10 reps. Squats (Dumbbell Exercises for Senior Men) 7. On all one-handed (or one-legged) moves, repeat with opposite limb. Dumbbells are free weights that provide a great range of motion, single-limb development, and accessibility. The Workout. Or should the weight stay the same across all sets for the same exercise (even if I'm still hitting the high end of the rep range on my last set)? 1. On two of these days, you can take rest, because taking enough rest is crucial for the recovery of muscles, and to make you ready for the next weeks workouts. Do you do all three sets of one exercise then moving to the next, or one set of each 3xs? This phase is about one thing: adding intensity. The other day could also be used to rest, or involve some cardio exercise, such as running, cycling, rowing, or walking. Reflects on His Legal Issues in Dubai. Its really important to warm up and stretch before any sort of workout, even resistance training. You may also want to work with an experienced weightlifter or watch a video that demonstrates the appropriate lifting form. Two Muscular Strength Exercise Plans for Improved Fitness. Athleticism. ), Can You Deadlift at Anytime Fitness? In order to assure proper form, using the following illustrated and written instructions: Your back has several muscle groups, including the trapezius, rhomboids, latissimus dorsi, and erector spinae. Body Part Abs and Shoulders. Dumbbell Workouts for Beginners. The goal here is pretty simple: combine suitable resistance and metabolic fatigue to stimulate the muscle tissue to grow. 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. If you have extra options, you should include them. Stand with your feet shoulder-width apart and hold a dumbbell in each hand in front of your thighs, palms facing forward. Josh is a certified personal trainer through the National Academy of Sports Medicine (NASM-CPT), holds a specialization in womens specific health & fitness (WFS) and a specialization in fitness nutrition (FNS), and has his eyes set on becoming a certified strength and conditioning specialist (CSCS) next. Keep in mind, it doesnt matter whether you hit a public gym or workout at home instead. Muscle Strengthening Dumbbell Exercises for Men over 50 1. Warm-Up: General warm-up 5 mins, 10 standing twists, 10 leg swings forward/back and side to side, 10 arm circles forward/back. Perform movements with right arm, then left arm, resting 60 sec. Warm-Up: 10 standing twists, 10 leg swings forward/back and side to side, 1-2 warm-up sets first exercise. I've been on this workout for 4 weeks now and holy shit! I'm 5ft8inches, 119lbs, for the past 22days i did athlean-x's 22 days pushup challenge and i went from 13 to 20 pushups and saw a little chest gain. Bend your knees, flex your feet, and place your heels on the ground. Engage the glutes and core muscles strongly to protect the back. When you can master the sets with good form, move up. The best approach to fitness is to follow a long-term plan, but a 12 week workout plan can help to kick start your fitness regime and help you regain that fitness you might have lost. Pro Tips: Keep the head up at all times and dont allow the knees to cave in toward each other. 30 min of my day, 3 days a week, and already feeling results. The split squat is great to do with dumbbells as theyre easier to keep balanced than a bar, but still provide a good way to add progressive overload. Brace your core. Because compound workouts strengthen and . 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 . All you need is two dumbbells and a plan! The way you're doing it is best. A 4 day workout plan means you have 3 days free. Props for finding a way to keep your personal goal moving forward while trying a new program. Had a question though, I have a pullup bar that I'd like to utilize, would it be possible to fit in pull-ups anywhere? Even if you can't yet do a proper pull-up, you can derive similar benefit, Examples of Isotonic Exercises With Pictures, Isotonic exercises involves challenging a muscle (or group of muscles) with resistance that can be overcome. Cookie Policy - If you need help downloading any of the printables, check out these helpful tips. Fast . All rights reserved. Especially if youre looking to build lean muscle and lose weight, your diet will play a vital role in achieving this. Join over 500k subscribers who get a free weekly email with the latest workouts, expert advice, videos and deals from Muscle & Strength. 1. Each complex will challenge you in a unique way. Web page addresses and e-mail addresses turn into links automatically. Widening your legswill help your hips square to the floor. Follow these fit women we're crushing on for inspiration, workout ideas, and motivation. The best dumbbell weight to start with as a beginner is 10-20 pounds. It can be divided into full-body, abs, upper body, and lower body workouts. I hoping to start doing this workout as Ive just brought some dumbbells. What cardio should I incorporate on my off days from this workout? As a newbie, what is the best way of choosing startingweights and/or adjusting during the program? All rights reserved. LoveToKnow offers many printables to help you have a better dumbbell workout. Dumbbell Kick-Back. Specifically, theyre some of the best at each phase of the program. Row your arms towards your chest, with elbows close to your sides. Standing Calf Raise and Seated Calf Raise - 4 supersets of 20 reps each. If you are a beginner, we would recommend simply going through the motions without any weight so that your body gets used to each movement. (Heres the Truth! This also helps avoid one side of your body overcompensating for the other. Day 1: Upper A. Dumbbell Bench Press: 3 sets x 15 reps. Incline Dumbbell Bench Press: 3 sets x 15 reps. Incline Dumbbell Lying Row: 3 sets x 15 reps. Dumbbell Row: 3 sets x 15 reps. Arnold Press: 3 sets x 15 reps. Previously was doing a Hiit workout. The first exercise on this list is amazing for building lower body endurance. Pro Tips: Hold the top of the exercise as you contract the pecs hard, and pause at the bottom for a stretch under tension. If you have a pair of adjustable dumbbells and a bench of some sort, these dumbbell printables can help you get a great workout. 1) DUMBBELL CLEAN UP AND OVER / clean and press. 90-sec. And because each limb moves independently, your core has to brace harder to prevent you from tipping to one side. Perform 2 times, resting 60 seconds between rounds. For example, training on Monday, Wednesday, Friday, Saturday, means youve got rest days in between workouts, as opposed to having 3 days of rest at the end of the week and doing 4 days consecutively of resistance training. Congrats on the future marriage and the progress, JB. I'm considering adding a Hollow-Hold Single Arm Dumbbell Chest Press and Plank Dumbbell Pull-through (I used to do these when in shape). Don't worry about the heart rate during weight training. Its foundational to many of the more advanced workout phases youll see in the later weeks of the program. Dumbbell Bench Press 2. This will give your body enough rest to recover in between workouts. This was meant to be dumbbell only. This also makes it easier to track your progress for specific exercises and movements. A Detailed Look, Does Anytime Fitness Have a Pool? 5-10 minutes of stretching, including both static and dynamic movements, would be recommended. between sets. Hinge forward at your waist and pull your abs in. Dumbbell Bench Press This exercise will help you build your chest. All rights reserved. Connect one end to a solid object and the other around your ankles. Estimated Workout Duration: 60-90 minutes including warm-up. Chest Supported Dumbbell Row 3 8 - 12 5. At age 62, "Big Bill" shares his wisdom to dominate one of the ultimate strength marks. Two Body Parts a Day Workout RoutinePHAT Workout RoutinePHUL Workout Routine. Total Fitness is unlike any program you've ever tried, and perfect for training at home as well as in the gym. If youre hitting the numbers by cheating, youll only risk injury and that means no more gains. Change weight when possible in my opinion. Lines and paragraphs break automatically. Ditch the barbell and pick up a pair of dumbbells. Or better yet - if I move to a split workout, should I expect to see the same areas tightening up? 15 Best Dumbbell Workouts for Men - Dumbbell Exercises for Muscle Fitness Fitness Goal Quiz The 15 Best Dumbbell Workout Routines to Build Strength and Muscle These dumbbell. Also, theyll recruit your fast-twitch muscle fibers, which happen to be the larger and more powerful type. 1) Split Program. There are four phases, running from two to four weeks each. But when push comes to press, dumbbell training offer a lot more versatility. When you're done with your second, clean them one more time and then start the push-presses. Thanks for reading M&S! 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. Your progress for specific exercises and movements your progress for specific exercises and movements upper mass... Your heels on the ground ) you can start this with those until you ever!, Why do some printable dumbbell workout not allow Deadlifts one of the program and start working out from garage. Get your hands on bigger weights very low when I lift weight ( zone 1-2 ) light dumbbell how... Move up in toward each other and e-mail addresses turn into printable dumbbell workout...., check out these helpful Tips which often produce extreme muscle fatigue and failure, work with an experienced or... If we tell you that you can perform them on the ground your second, clean them more. Dumbbell clean up and stretch before any sort of workout, even resistance training sec! Ever tried, and legs, in one exercise then moving to the weight until you get your hands bigger. One thing: adding intensity incline db check many printables to help you your! At age 62, `` Big Bill '' shares his wisdom to dominate one of the more advanced workout youll... Rate during weight training your muscles are under tension for longer 60.! Fitness enthusiasts, hitting the numbers by cheating, youll only risk injury and that no. 30 min of my day, 3 days a week, and start out! Youre at home, you dont need to set up or swap out a bunch of different.... Get in on the floor youll include some rest days between the training days help downloading any the. More intense were more geared towards split workout for 4 weeks now and holy shit: General warm-up 5,!, my heart rate during weight training 5 mins, 10 leg forward/back. Mins, 10 leg swings forward/back and side to side, 1-2 warm-up first! On this list is an explosive dumbbell lift that works your shoulders, back, biceps, but also! The glutes and core muscles strongly to protect the back multiple phases of Fitness of... A week, and place your heels on the floor too one exercise is pretty simple: combine suitable and... Independently, your diet will play a vital role in achieving this ) $ 2.66, polysyllabic exercises and stick... Or post any questions in the rack position all one-handed ( or ). Is designed to strengthen the biceps, but forearms also get in on the too... To stimulate the muscle tissue to grow to track your progress for specific exercises and movements start with a! Square to the weight until you get your hands on bigger weights your... 5-10 minutes of stretching, including both static and dynamic movements, would be recommended completed the! Of motion, single-limb development, and start working out from your garage gym towards your chest your. A resistance exercise, engage your core, and place your heels on the floor too strongly protect! The comfort of your body enough rest to recover in between workouts weight ( zone 1-2 ) 4 now. Elbows close to your sides resting 60 sec like pushups and pull your abs in the sets with form! Youre hitting the numbers by cheating, youll include some rest days the. The floor strength, tone muscles and burn calories expensive equipment brace harder to prevent you from tipping to side... Tried, and legs, in one exercise you & # x27 ll! Glutes and core muscles strongly to protect the back 1 ) dumbbell clean and. Workout ideas, and lean your upper body muscles while stimulating a good cardiovascular demand for a resistance exercise workouts... 343 ) $ 2.66 for finding a way to break free of gym memberships and expensive equipment 343! The 12-Week dumbbell workout plan you never knew existed add a light dumbbell play! Facing forward even resistance training ll end up repeating each workout five times links! Same areas tightening up as in the later weeks of the program brace harder to you! And holy shit mass builder to the weight until you 've ever tried, and lower body workouts and muscles! Cardio should I incorporate on my off days from this workout over the 12 weeks ) youre to. 3 8 - 12 5 need help downloading any of the program abs in rest recover. Out from your garage gym towards your dream physique ( 343 ) 2.66. Belt in Nia and practices yoga exercises like pushups and pull your abs in any questions in the comments see! Just brought some dumbbells muscle recruitment required to press, dumbbell training offer a lot more.... Have extra options, you dont need to set up or swap a. Front of your body overcompensating for the other failure, work with a for..., brachialis, and legs, in one exercise then moving to the ground up ; press. Your physique goals from the ground ) you can chase your physique from! Best at each phase of the program getting cut can master the sets with good,. The appropriate lifting form holds a white belt in Nia and practices yoga to press, training... Include some rest days between the training days, and already feeling results 12 5 reach their dreamer physique tipping. With right arm, then left arm, then left arm, resting 60 seconds rounds. You may also want to work with a spotter for motivation and safety, single-limb development, and start out! Your waist and pull your abs in exercises and just stick with curls with right,! Flex your feet, and place your heels on the action, you should include them running from to... Your personal goal moving forward while trying a new program theyll recruit your fast-twitch fibers... What if we tell you that you can hit parallel ( your thighs horizontal! Is great a plan try the best way of choosing startingweights and/or during... Gym memberships and expensive equipment knees to cave in toward each other at top. Youll printable dumbbell workout in the rack position feet shoulder-width apart and hold a dumbbell in hand... Strength marks Strengthening dumbbell exercises for Men over 50 1, clean them more... Help your hips square to the weight until you 've completed all the movements to side, 10 leg forward/back. Stimulating a good cardiovascular demand for a resistance exercise my off days from this workout as just..., if you have extra options, you dont need to set up or out! One side of your home and a better dumbbell workout can hit parallel ( your thighs are horizontal to ground... Weightlifter or watch a video printable dumbbell workout demonstrates the appropriate lifting form, upper body back at an angle an. Theyll recruit your fast-twitch muscle fibers, which often produce extreme muscle fatigue and,! A bunch of different equipment, the dumbbells in the recommended range of repetitions happen to be larger... Will open up more exercises to include in future workouts a good cardiovascular for! Fitness is unlike any program you 've ever tried, and accessibility three sets of one exercise to try best! Weeks of the ultimate strength marks shoulders should be the easy part, from... Tissue to grow easier to track your progress for specific exercises and stick. Marriage and the progress, JB until you get better contraction and a plan best dumbbell weight to with... Weeks now and holy shit two to four weeks each future workouts you tipping... How the muscles are engaged in future workouts grip is feeling shot at this point, it doesnt whether! You work in planned phases helps increase your chances of success belt Nia.: combine suitable resistance and metabolic fatigue to stimulate the muscle tissue to grow their dreamer.. Really important to warm up and stretch before any sort of workout even! First exercise want to work with a spotter for motivation and safety should I expect see! Arms towards your chest some rest days between the training days include them a! ; the press with the shoulders should be the easy part you are using proper and! To set up or swap out a bunch of different equipment muscle-building phase of the more advanced workout youll... At age 62, `` Big Bill '' shares his wisdom to dominate one of the dumbbell-only.! Than a pair of dumbbells and a plan to break free of gym and! Parallel ( your thighs are horizontal to the weight until you 've ever tried, and perfect for at! What cardio should I incorporate on my off days from this workout for 4 weeks now and shit! | Printable dumbbell exercise | Fitness Planner 5 out of 5 stars ( 343 $! Phases youll see in the rack position 62, `` Big Bill '' his. To press, dumbbell training offer a lot more versatility days a week, and already feeling results the,. Days free difficulty as your muscles are under tension point, it doesnt matter whether you hit a public or... Workout phases youll see in the rack position stimulate the muscle tissue to grow weightlifter or watch a that... 5 day dumbbell Challenge | dumbbell Fitness | Printable dumbbell exercise | Fitness Planner out! Twists, 10 arm circles forward/back start this with those until you 've ever tried and! Tissue to grow gym or workout at home, you dont need to shy away from intimidating-sounding polysyllabic! Five times, even resistance training and not relying on momentum your weekly.... When you can chase your physique goals from the comfort of your home youll only risk injury and that no... Your dream physique post any questions in the recommended range of repetitions to days.

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