Dumbbell Workout Schedule
The program calls for you to work out 5 days per week. And because each limb moves independently your core has to brace harder to prevent you from tipping to one side.
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Heres a beginner dumbbell workout.
Dumbbell workout schedule. Keep your back straight and let your arms hang perpendicular to the floor. A 4 day per week plan using only adjustable dumbbells and an adjustable bench. 4 sets x 10 to 15 reps 1 2 minutes rest between sets 2.
Motion Push one dumbbell straight up until your elbow comes close to locking while lowering the other at the same time. 4 Day Dumbbell Workout Routine Everyones schedules are different. Quit making excuses and carve our four days for you to train.
The program requires you to complete 4 workouts per week with each workout dedicated to specific body parts. If youre just starting out take it easy at first. 3 Day Full Body Dumbbell Workout 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.
After 12 weeks you may want to consider increasing the volume within the workout the weight of the dumbbells you are using or look into facilities that offer more of a variety of weighted equipment. Its ideal to get plenty of recovery between workouts try to limit your workouts to two or three days in a row before taking a rest day. Its 3 total weight training workouts per week done in an every-other-day format with 2 consecutive days off at the end.
Anzeige Buy Home Garden Books Online With Free Delivery On All Orders. Do this workout three times per week in the following sequence resting at least a day between each session. To perform a dumbbell bicep curl effectively do the following.
4 sets x 8 to 12 reps 2 5 minutes rest between sets If you dont have a flat bench then substitute in floor presses or pushups. Stand upright and hold a dumbbell in each hand Each arm should be hanging by your sides Keep your elbows close to the torso and your palms facing outward. Its a full body workout that can be performed two to three times per week depending on your level of fitness.
Starting Position Stand up and hold two dumbbells one at shoulder level and the other high with your arm extended palms facing each other. Dumbbell Only Workout. Anzeige Buy Home Garden Books Online With Free Delivery On All Orders.
Its ideal for the beginner or someone who has limited amounts of equipment available. 1 minute rest between sets. Workout one focuses on chest back workout two on arms workout three on legs abs and workout four on shoulders.
Heres What Youll Need A set of adjustable dumbbells the heavier the better I recommend this 200lb set. Lift the dumbbells to your sides keeping the elbows close to the body while squeezing your shoulder blades and back muscles at the top of the movement. Bicep curls seated or standing 3 sets x.
It should take only 30 -- 45 minutes per workout. This dumbbell bulking routine is simple to follow I recommend following the 4 day regime I elaborate on further in this article however theres also 2 3 and 5 day regimes available to suit your schedule. 1 Split Program.
With a dumbbell in each hand palms facing your body bend your knees slightly and lean forward by hinging at the hips. The following dumbbell workout has been designed for beginners and intermediates. The workout targets all of the major muscle groups and uses one exercise per muscle group.
This was dumbbell flies in the original routine so if you have a bench that would still be a good choice here. So with this in mind dumbbell workouts are great for stabilizing the core and building abs. TipsCaution Be careful not to jerk your back in an effort to help you raise the dumbbells.
5 Day Dumbbell Workout Split Overview The workout can be performed for up to 12 weeks. Dumbbell Fly Dumbbell Floor Fly or Band Chest Fly choose one 2 sets of 10-15 reps. The workouts alternate between pushing muscles and pulling muscles so that you do Push Pull Push one week and then Pull Push Pull the next.
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