Single-leg dumbbell hip thrust: 3 x 15 each leg (use an ottoman or chair instead of a box) Side plank hip dips: 3 x 20 each side. Single-Arm Overhead Press- 3 sets of 8-10 reps on each arm. 5. Day 4: Rest. MUSCLEANDSTRENGTH. That means, you’ll do push exercises on day one, pull workouts on day two and legs workouts on day three. The plan includes pictures of each exercise. Day 1. Exhale as you push both dumbbells up at the same time so they finish directly above your shoulders. You can do these workouts on alternative days. Bulgarian Split Squat 3 sets x 10-15 reps. For many, dumbbells stand out as the top choice because of their versatility. Tricep Cable Pushdown: 3 sets x 30 seconds intense, 30 seconds off + 1 drop set. May 14, 2022 · The bro split is a training program where you train one muscle group in one day. This dumbbell workout plan PDF uses dumbbells as the main piece of equipment. The Set 1 column is not the warm-up set. Dumbbell Shoulder Press: 3 sets x 30 seconds intense, 30 seconds off. 7. Jun 18, 2022 · 28-Day Push Pull Legs Dumbbell Routine for Muscle and Strength. This will give your body enough rest to recover in between workouts. The routine follows a Push-Pull-Legs A-B format. Day 5: Workout B - Chest and Triceps. Exercise 2 – Preacher Curl. Split Type: Hybrid Split. One-arm Dumbbell row - 4 sets of 6-8 reps. M/W/F). 6 Week Dumbbell Compound Workout Plan to Build Muscle: Week 1: Dumbbell Squat - 15 x 3, Bench Press - 12 x 3, Arnold Press - 10 x 3, Bent-Over Row - 12 x 3. Aug 31, 2022 · I primarily design workout plans and share science-based, practical, and logical information that can help you become stronger, flexible, and healthier. And with a 6 day workout routine, you are allowed one rest day per week. Dumbbell Arnold Press- 3 sets of 10-12 reps. Day 1 Dumbbell Bench Press - 4 sets of 6-8 reps. One Arm Dumbbell Press 3 10 4. Activate your core by pressing your lower back into the ground. Day 3: Pull + Abs. March 22, 2023. How This Total-body, At-home Dumbbell Workout Works. Dumbbell Pull Over: 8 reps, 3 sets. Day 5 – Push Workout (Chest, Triceps, and Shoulder) Mar 27, 2024 · Crunches. Day 3: Core and Flexibility. Dumbbell Shoulder Press. There are two sets of Push, Pull, and Leg exercises, Push A and B, Pull A and B, and Legs A and B. Feb 3, 2022 · PPL 3 Day Dumbbell Workout Program PPL stands for push, pull, and legs. Apr 30, 2024 · Following the dumbbell workout plan calendar (printable PDF) will push you out of your comfort zone and toward serious progress. Barbell Bench Press: 3 sets x 30 seconds intense, 30 seconds off. COM THE TOOLS YOU NEED TO BUILD THE BODY YOU WANT® Store Workouts Diet Plans Expert Guides Videos Tools 6 DAY POWERBUILDING SPLIT The workout plan will follow an upper and lower body split, ensuring that you are training the muscle group twice per week for maximum muscle growth. Make sure your wrists are strong and in line with shoulders. That will allow you to toil through the week successfully without suffering from fatigue. The body-part workouts have been selected Jan 11, 2024 · OR completing days 1-5 and then resting on days 6-7; over the weekend. On all one-handed (or one-legged) moves, repeat with opposite limb. Zottman Curl 2 8 7. One Arm Dumbbell Row 3 12 Biceps Preacher Curl 4 12 - 15 Dumbbell Curl 3 12 MUSCLEANDSTRENGTH. The 4 Week Dumbbell Workout Plan Jun 4, 2024 · This 6 week workout program to build muscle is specifically designed for beginners, intermediates, and pro lifters alike – clear-cut and easy to follow. Day 7: Workout B - Legs and Shoulders. Push-ups 3 sets x 20-30 reps. Day 3: Active Recovery. Lift your feet off the floor and keep them there. Whether you’re CrossFit-curious and Sep 22, 2023 · Related: The Ultimate Endomorph Workout Plan with PDF. The first two weeks of the routine will have you focusing on strength, maintaining your reps in the 6-8 range. Incline Dumbell Chest Flyes: 3 sets x 12-15 reps. 3. May 10, 2023 · Week 5 – Calum von Moger Old School Bodybuilding Arms Workout. And remember, as an MH MVP, you can use your exclusive members-only discount to Directions. Dumbbell Squat 4 8 - 10 2. Day 5 – Pull Workout B. Two warm-up sets: 6-12 reps/set, take 30-60 seconds of rest between sets. Stiff-Legged Dumbbell Deadlift - 4 sets of 15-20 reps. Single-Arm Dumbbell Row- 3 sets of 8-10 reps on each arm. Because it strengthens each muscle of the body and help you develop a better physique. Dumbbell Hip Thrust: 3 sets x 10 reps. Download. Periodization and variety are built in to prevent boredom and plateau. Our 4 Day Upper Lower Routine assembles proven muscle-building exercises into logical subdivisions for maximal gain potential. Lying Leg Raises with Hip Thrust: 4 sets x 10-15 reps. Feb 22, 2023 · I primarily design workout plans and share science-based, practical, and logical information that can help you become stronger, flexible, and healthier. In this at-home workout with dumbbells, we’ll perform seven exercises as a circuit. However, this is usually only true for those who have a solid foundation in fitness. Dumbbell Side Bends 3 15 Each 7. 4) Overhand Bent-Over Row. Dumbbell Hip Thrust 4 10 - 15 5. Bulgarian Split Squat 4 sets x 8-12 reps. You’ll then slowly increase your rep range to 12 by week five and six to trigger hypertrophy. Push-Up: 3 sets x 20 seconds intense, 20 seconds slow, 20 seconds off. Pick a pair of dumbbells and lie down on a flat bench keeping your feet flat on the ground. Dumbbell Lunges 5 50 30 sec Seated Leg Extensions 5 50 30 sec Hanging Leg Raises 5 50 15 sec *Use 20% less weight than your previous working sets. Bent Over Lateral Raise - three sets of 15 reps. Day 3: Workout A - Legs and Shoulders. Dumbbell Stiff Leg Deadlift 4 8 - 10 3. Day 4 : Legs. Frequency: Do this workout three times per week, in the following sequence, resting at least a day between each session. REST. A-B formats employ different exercises for Push, Pull, and Leg days, separating those exercises into an “A” group and a “B” group. Incline High Row 4 sets x 8-12 reps. Zottman Curls - two sets of 12 reps. I selected exercises that are known muscle-builders. 1. Day 4- Push Hypertrophy. Train for muscle growth with dumbbells 3-4 times a week. Overhead Dumbbell Press: 3 sets x 10-15 reps. Here’s a quick summary of the bench and dumbbell workout program. Perform four sets of 6 to 12 reps with 1-2 minutes of rest in between. Dumbbell Tricep Kickback: 3 sets x 10 reps. Dumbbell One-Arm Triceps Extension - 3 sets of 8-12 reps. To help you get started, here is an example of a 6-day dumbbell workout split: Day 1: Chest and Triceps – Dumbbell bench press: 3 sets of 8-10 reps – Dumbbell flyes: 3 sets of 10-12 reps – Tricep dips: 3 sets of 10-12 reps – Tricep kickbacks: 3 sets of 10-12 reps Oct 30, 2020 · Dumbbell Good Morning 6-8 2 1-2 min Dumbbell Leg Curl 8-12 2 1-2 min Dumbbell Glute Brdige 10-12 3 1-2 min DAY 28: Quads, Shoulders, and Calves Workout Reps Sets Rest Dumbbell Squat 12-15 3 1-3 min Dumbbell Step-up 10-12 3 1-2 min DB Reverse Lunges 8-12 3 1-2 min Dumbbell Arnold Press 10-12 4 1-3 min 5. You can start off your dumbbell routine with Chest Day followed by back. Dumbbell Bench Press: 5 sets x 5 reps. Rest 60-90 seconds between sets. 5 Day Mix Workout 12 Week Dumbbell Workout Plan. Day 4 – Push Workout B. Jun 1, 2023 · All you need to do is download the program PDF below—then get to work. Controlled movements will surely help in increasing your arm strength while defining the shape of the overall bicep. Dumbbell Shrug 2 12 - 15 Day 2: Dumbbell Lower Body Workout Exercise Sets Reps 1. And if you work out in the gym, you can download the Best Upper Lower Split Workout Routine. Mar 8, 2024 · Hardgainer and veteran fitness writer Roger "Rock" Lockridge started training in 1999, and has been featured in numerous publications and fitness sites. Walking Dumbbell Lunge: 3-4 sets x maximum reps (each leg) within 30-40 seconds. Do three rounds total. Dumbbell Split Squat 3 8 - 12 Each 4. Upper Body Dumbbell Workout PDF. Push-Pull-Legs is a ready-made 3-day routine, so PPL makes sense for them. Close Grip Dumbbell Press 2 8 MUSCLEANDSTRENGTH. Jun 3, 2023 · June 3, 2023. Day 1 – Back and Rear Delts. In your dumbbell only workout plan for 5 days, you can dedicate one day for all key muscle groups (chest, back, shoulder, legs and arms), also training Abs on one or two days a week. Do cardio for 20-30 minutes 2-3 times a week. This helps establish a strong mind-muscle connection, which is critical for muscle size, shape, and separation. Day 7 – Upper Body. Day 6 : Arms. The legs get a bit of a breather during this workout. Day 6 – Legs & Abs. Jan 10, 2023 · Day 6 – Cardio, Abs. Be sure to track your rest periods Feb 18, 2024 · Download our free Upper Body Dumbbell Workout PDF for details, including the proposed equipment selection options. Workout 1: Upper Body Exercise Sets Reps Flat Dumbbell Press 2 10 - 12 Pec Deck Fly 1 10 - 12 Single Arm Dumbbell Row 2 10 - 12 Seated Cable Row 1 10 - 12 Seated Dumbbell Press 2 10 - 12 Dumbbell Lateral Dec 4, 2022 · Workout Plan Structure. Day 7- Rest. Jul 19, 2019 · 6 Day Dumbbell Workout Split Overview. There are four dumbbell workouts a week and each hits a different body part. The goal is to make this plan work for YOU! If you’re a runner, I would suggest completing 2-3 of the strength workouts per week. Day 5 – Pull. Day 5 : Rest. 5-Day Barbell Workout Program PDF. During Weeks 4-6, when rest periods are down to 20 seconds or less, your goal is to simply Jul 27, 2020 · To place more emphasis on your lats (like pull-ups and lat pull-downs would), do these rows with your elbows tucked in close to your sides and pull the weight more toward your hips/lower stomach rather than your upper stomach/chest. 6 Day Gym Workout Schedule PDF. The inclusion of abdominal workouts is vital for the overall strengthening of your body. The workout can be performed for up to 12 weeks. Oct 6, 2023 · Workout Plan Structure. Dumbbell Calf Raises: 4 sets x 15 reps. Goblet Squat 4 8 - 10 2. Squat 3 - 4 6 - 12 2. Day 6- Legs Hypertrophy + Abs. Day 6: Leg Dumbbell Workout B Exercise Sets Reps Dumbbell Deadlift 4 8 - 12 Dumbbell Split Squat 4 8 - 12 Each Dumbbell Goblet Squat 3 8 - 12 Dumbbell Hip Thrust 3 10 - 15 Dumbbell Calf Raise 4 20 MUSCLEANDSTRENGTH. Day 2 – Arms. Sep 27, 2009 · Monday, Wednesday, Friday). Here’s what a 6-day PPL split looks like: Apr 12, 2021 · Day 3: Dumbbell Upper Body Workout. 3-Day Barbell-Only Push Pull Leg Split Workout Routine. Weighted Crunch 3 sets x 15-20 reps. Day 2 – Legs & Abs. Dumbbell Hammer Curls- 3 sets of 10-12 reps. Sessions/week: 5 days a week. DAY: 5 ON. The downloadable PDF has all the details, including equipment options and suggested Reps in Reserve conveniently noted. Mar 29, 2019 · Day 3. Here is the 6 day schedule that you must follow every week. V Ups: 3 sets x 10-15 reps. If you are new to lifting weights, a 3 day, 4 day, and at most, 5 day workout split is typically better as it allows for enough recovery time. Some supporting muscle groups (especially the back and shoulders) are indirectly targeted even more than that. Targeting every muscle group through functional mobility. Get 7-10k steps a day. Sep 11, 2023 · 3 Day Full Body Dumbbell Workout Routine. Push Ups 4 sets x As Many Good Reps As Possible. Download 12 Week Dumbbell Workout Plan PDF. For example, Back on Monday, Chest on Tuesday, Legs on Wednesday, etc. 1) Flat Bench Press. Standing Dumbbell Calf Raise 3 8 - 12 6. Sliding Leg Curl 3 sets x 10-15 reps. Program Duration: 8-10 weeks. Either way, it’s why this program has a three-day training split, requiring only the bare necessities: a set of dumbbells and a bench. Dumbbell Bicep Curl 3 10 - 15 6. Lateral Raise 2 sets x 15-20 reps. Grab your free 5-day barbell-only workout program now! Click the download button below to download it for free. Inclined Dumbbell Fly: 3-4 sets x maximum reps within 30-40 seconds. Day 1- Push Strength. Dumbbell Lateral Raises. *3 sec negative. Here is the schedule followed by most 6 day workout routines: Day 1- Push (Chest Focus) Day 2- Pull (Back Width Focus) Day 3- Legs (Quad Focus) Day 4- Push (Shoulder Focus) Day 5- Pull (Back Thickness Focus) Day 6- Legs (Hamstring Focus) Day 7- Rest. Lets pop some of this information in: Day 1 : Chest. Don’t miss: 3 Day Barbell-Only Full Body Workout Routine. Oct 22, 2022 · Day 3 PowerBlock full-body dumbbell workout: How To Do Each Exercise In This PowerBlock Dumbbell Workout. e. Day 6: Workout B - Back and Biceps. This method of training is designed to stimulate progressive strength and range of motion/flexibility (RoM). Dumbbell Push Press: 3 sets x 10 reps. Chest Supported Dumbbell Row. Pistol Squats - two sets of eight reps. A 12-week workout calendar and weight tracker sheet are included. Forearms are featured with arms on this focus day only. The schedule includes workouts three days a week for 12 weeks. So without further ado, let’s move on to our ideal 7 day gym workout schedule: Day 1 – Upper. Dumbbell Zottman Curl: 3 sets x 10 reps. How to do it: Perform as straight sets, completing all the prescribed sets for one exercise before moving on to the next. Day 3 – Hamstrings and Quads. Apr 2, 2024 · Choosing the right equipment can make all the difference for getting the most out of your workout. The 12 Week Dumbbell Workout Plan Oct 18, 2023 · 5 Day Dumbbell Workout Split Overview. Apr 13, 2023 · Dumbbell Lateral Lunges: 3 sets of 10-12 reps at 65% of 1RM (1 Rep Max) Barbell Hip Thrust: 3 sets of 10-12 reps at 65% of 1RM (1 Rep Max) Sunday (Rest Day) Glute Workout Week 2. We follow our lower body Leg Day with an upper body focus, Shoulder Day. Perform each set for 30-40 seconds and take 20-30 seconds rest between sets. On Sets 4-6, keep the movement slow and controlled, focusing on the contraction and squeezing each rep at the top for one to two seconds. Once you complete the above women’s dumbbell workout plan for four weeks, you can try some of the following programs: The Best 5 Day Dumbbell Workout Split; The Ultimate 6 Day Dumbbell Workout with PDF) 12 Week Dumbbell Workout Plan PDF; References. Workout 1 targets your chest and back; workout 2 your arms (biceps and triceps); workout 3 your legs and abs; and workout 4 your shoulders. Day 2 – Pull Workout A. Endomorphs need lots of focus on developing a V shape, requiring special attention to shoulders, back, and legs. Duration/session: 45-60 minutes. This workout can be performed for up to 12 weeks. Dumbbell Pullover 4 sets x 12-15 reps. 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. Dumbbell Romanian Deadlift 4 sets x 10-15 reps. After that, you can train your arms, legs, and shoulders. Dumbbell Workout 2: Lower Body. PPL Schedule: Monday – Push Workout (Chest, Shoulder, and Triceps) Tuesday – Pull Workout (Back, Biceps, and Posterior Delt) Wednesday – Leg and Abs Workout. Alternating walking lunges: 3 x 20. Standing Dumbbell Upward Fly- 3 sets of 10-12 reps. This will allow you to build functional strength, tone muscles and burn calories. 5 Day Gym Workout Routine for Seniors. **As Many Quality Reps As Possible. Day 2- Pull Strength. Reverse Grip Dumbbell Press 3 10 5. html 6 DAY WEIGHT/CARDIO CUTTING WORKOUT Main Goal: Lose Fat Training Level: Intermediate Program Duration: 10 Weeks Days Per Week: 6 Days Time Per Workout: 30-45 Mins Equipment: Barbell, Bodyweight, Cables, Dumbbells, EZ Bar Author: Team Muscle & Strength Monday - Chest & Triceps Exercise Sets May 9, 2024 · Day 1: Upper Body (Strength) 5x5, or 4x6. 1 Dumbbell HIIT Workout Exercise Reps Two Arm Dumbbell Swings 20 Right Arm Snatch 10 Left Arm Snatch 10 Two Arm Dumbbell Swings 20 Right Arm Clean & Press 10 Left Arm Clean & Press 10 Two Arm Dumbbell Swings 20 Right Single Arm Swings 10 Left Single Arm Swings 10 Two Arm Dumbbell Swings 20 Right Leg Lunge Pass Through 10 Left Leg Lunge Pass Jun 10, 2023 · A 6 day split is one of the most effective workout splits for accelerating and maximizing muscle growth and strength. Day 5: Push. COM THE TOOLS YOU NEED TO BUILD THE BODY YOU WANT® Store Workouts Diet Plans Expert Guides Videos Tools DUMBBELL ONLY WORKOUT: 3 DAY FULL Apr 3, 2024 · Consider this your DIY gym beginners guide. 7) Overhead Shoulder Press. And remember, as an MH MVP, you can use your exclusive members-only discount to our online shop to get much A push/pull/legs routine is a training program that devotes one day to upper body pushing movements (chest, shoulders and triceps), a second day to upper body pulling movements (back and biceps), and a third day to leg exercises (quads, glutes, hamstrings and calves). . Apr 3, 2024 · Hold a dumbbell in both hands, slightly away from the body. e, tone). The recommended schedule is as follows: Day 1: Workout A - Chest and Triceps. So your training plan would look like: Week One: Day 1: Full Body (Squat Thrusters) Day 2: Upper Body (Push Ups) Day 3: Lower Body (Squats Alternate between the following 2 exercise routines for three non-consecutive days per week (i. TRY IT NOW. Day 5: Lower Body. Feb 19, 2022 · Alternative Dumbbell Workout Plans for Women. Incline Dumbbell Lying Row: 3 sets x 10 reps. Workout Plan Format. Dumbbell Hammer Curl 3 10 - 15 Day 4: Legs & Core Dumbbell Workout Exercise Sets Reps 1. Flat Dumbbell Bench Press 4 sets x 10-15 reps. Day 2: Workout A - Back and Biceps. We’re proud to announce our ultimate 6 week CrossFit Program that is designed to improve your cardiorespiratory capacity, stamina, endurance, and strength. Dumbbell Squat 3 6 - 12 Dumbbell Bench Press 3 6 - 12 Days Per Week: 3 Days Time Per Workout: 30 Mins Equipment: Bodyweight, Dumbbells Author: Steve Shaw. Day 4 – Leg & Abs. Dumbbell Step Ups - three sets of 10 reps. Day 2: Rest. Day 1 - Legs & Glutes. UPPER/LOWER 4 DAY GYM BODYBUILDING SPLIT WORKOUT. Arnold Press - three sets of 12 reps. I wrote in a couple of challenging dumbbell exercises for the cardio session, adding DB weight to a couple of traditional functional metabolic movements. (Also, I have made the program into a PDF, if you wish to download it, the download URL is in the Program Summary). COM THE TOOLS YOU NEED TO BUILD THE BODY YOU WANT® Store Workouts Diet Plans Expert Guides Videos Tools This intense cutting routine hits each muscle group twice a week on a 3 days on, 1 day off schedule. Created Optimal Workout Split: 6-Day Routine for Maximum Results. 3 Day Upper Lower Split, 3. It’s structured as an A-B Push-Pull-Legs which takes a natural 3-day split and turns it into a 6-day plan. Dumbell Front Raises- 3 sets of 10-12 reps. Day 5- Pull Hypertrophy. Ab Crunches: 3 sets x 20 reps. Besides saving space, dumbbells provide a complete total-body workout in minimal time. Plank 3 20 Secs Day 3: Dumbbell Upper Body Dumbbell Full-Body Day. Exercise Sets Reps Upper Body. Dumbbell Deadlift: 10 reps, 3 sets. Day 3 : Back. Day 7: Pull + Abs. Note, this is the same exercises, sets, and reps but the % of 1RM increases week over week. Dumbbell Stiff Legged Deadlift 3 10 3. Day 1: Push. Jun 30, 2023 · Day 6 – Cardio, Abs. Dumbbell Clean and Press: 3-4 sets x maximum reps within 30-40 seconds. Dumbbell Hamstring Curl 3 8 - 12 5. Dumbbell Floor Press- 4 sets of 10-12 reps. 4 Day Push/Pull Split, 4. Dec 1, 2023 · Ectomorphs can make noticeable gains when following this plan. Bent Over Dumbbell Row - four sets of 12 reps. Close Grip Dumbbell Press - two sets of eight reps. As you might know, abs make up a large chunk of your body’s “core” muscles. Day 1 – Push Workout A. Single Leg Dumbbell Hip Thrust- 3 sets of 8-10 reps on each leg. Dumbbell Plie Squat 3 8 - 12 4. Incline Dumbbell Bench Press. Mar 18, 2023 · Workout 2 – Shoulder Focus Day. After you complete one cycle doing these three sets of push, pull, and leg days, repeat it for the next three days. Nov 6, 2021 · 5 Day Dumbbell Workout Split The Best 4-Day Split Dumbbell Workout The Best Dumbbell HIIT Workout Plan (With PDF) Beginner Dumbbell Workout Routine With Free PDF 12 Week Dumbbell Workout Plan (With Free PDF) The Ultimate 30-Day Dumbbell Exercise Routine Please help me grow on social sites: Instagram Dec 17, 2023 · Be in a caloric deficit (find your basal metabolic rate and reduce 500-1000 calories a day from your daily calorie intake). Workout Plan Structure. As a result, you’ll train each muscle group at least twice per week. Monday. Standing Dumbbell Shoulder Press - 4 sets of 6-8 reps. Day 3- Legs Strength + Abs. Single-Arm Dumbbell Row 3 sets x 8-12 reps. It follows a push/pull/legs workout scheme. Thursday – Push Workout (Chest, Shoulder, and Triceps) Friday – Pull Workout (Back, Biceps, and Posterior Delt) Saturday – Leg and Abs Workout. It allows you to train separate muscles on separate days so you can work on them effectively. Created Holding one dumbbell in each hand, elbows bent at a 90 degree angle. It’s a full-body gym workout plan for weight loss and muscle gain. Barbell Bench Press: 4 sets x 8-12 reps. Dumbbell Lunge 2 - 3 12 - 15 3. 2. 5) Underhand Bent-Over Row. Here’s a quick breakdown of the top 6 reasons why choosing a dumbbell workout is a sweet Aug 5, 2023 · If you’re looking for an easy-to-follow and effective workout plan that includes dumbbell and weight bench exercises, you can download this routine. Single-Arm Incline Dumbbell Press- 3 sets of 8-10 reps on each arm. Dumbbell Bicep Curl - 3 sets of 8-12 reps Day 2 Apr 9, 2024 · 6 Day Push Pull Legs Calisthenics Workout Routine to Advance Your Fitness Level. Pull overs are another great chest exercise that will fit right in to your dumbbell workout routine. With 4 total workout days, and proper application, your muscles will get the work–and the rest–they need to optimize your potential. Body part splits. 4. Lateral Raises: 3 sets x 15-20 reps. Dumbbell Step Up 2 - 3 12 - 15. Dec 14, 2021 · List of No Bench Dumbbell Workout Plan: 1. Toe Touch Crunch: 4 sets x 10-15 reps. Monday: Bicep curls (3 sets of 8-12 reps) Tuesday: Lunges (3 sets of 8-12 reps on each leg) Wednesday: Chest press (3 sets of 8-12 reps) Thursday: Rest day. Day 3. Jump to the program now! 2. Goblet Squat or Dumbbell Hack Squat 3 sets x 10-15 reps. DOWNLOAD THE DUMBBELL TRAINING PLAN HERE. A summary of workout plan structure: Day 1: Push. Apr 16, 2024 · Here’s the theory behind your four-week dumbbell workout plan. This science-base workout plan is designed for the best muscle and strength 3 days ago · Workout 2 (Days 2 and 4) Push-ups or dumbbell deficit push-ups: 3 x AMRAP (as many reps as possible) Dumbbell bent-over row: 3 x 12. Press the dumbbells upwards by extending your arms and Jun 7, 2019 · The smaller muscles groups (such as biceps, triceps, and calves) should be trained twice a week. Workout 3 – Arms Focus Day. Transform yourself in as little as 45 minutes! This 8-week full body workout routine is designed for women who want to tone their bodies while growing their glutes. As you can see, the workout plan features all the major muscle groups at least twice a week. Day 7 – Full Day Off/Recovery Day. Mesomorphs can make appreciable gains when following a simple 3-day per week plan. COM THE TOOLS YOU NEED TO BUILD THE BODY YOU WANT® Store Workouts Diet Plans Expert Guides Videos Tools DUMBBELL ONLY WORKOUT: 6 May 12, 2024 · 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. 4-Day Barbell-Only Upper/Lower Split Workout Routine. 2) Incline Bench Press. To give you an overview, the 2 workouts are summarized below. Day 4: Full Body Strength Training. Overhead Triceps Extension 2 sets x 10-15 reps. This program is for all fitness levels and abilities. Jun 22, 2017 · This program calls for you to work out 3 times a week. Add one day of low intensity cardio, and you have your plan. Plank 3 20 Secs Day 5: Complete Push Workout. Sep 13, 2023 · All you need to do is download the program PDF below—then get to work. For example, you could perform this program on Monday, Wednesday, and Friday. Keeping your legs in front of you, twist your torso around to each side, holding the dumbbell throughout. Day 4: Upper Body. Gym Workout Program for Seniors PDF. Day 7 – Hamstrings and Quads. Day 3 – Push. Three working sets: 6-8 reps, 1-2 minutes of rest. One Arm Dumbbell Row. The PPL is another an effective workout routine to build strength and mass. Bench Press 3 6 - 12 Barbell Row 3 6 - 12 Seated Overhead Dumbbell Press 3 8 - 12 Pec Dec* 2 10 - 12 V-Bar Lat Pull Down* 2 10 - 12 Side Lateral Raise 2 10 - 15 Cable Tricep Extensions* 3 8 - 12 Cable Curls* 3 8 - 12. Dumbbell Deadlift 4 8 - 10 3. Exercise Sets Reps Legs. Over a 12 week period, you will engage your body through exercises across all planes of movement. Dumbbell Rowing: 10 reps, 30-sec rest Dumbbell Floor Press: 10 reps, 30-sec rest Round 2 15-min Core Workout Friday Jump Squats: 30 seconds, 30-sec rest Crunches: 30 seconds, 30-sec rest Burpee: 10 reps, 30-sec rest Pushups: 10 reps, 30-sec rest Squat Pulses Jump: 30 seconds, 30-sec rest Shoulder Tap: 30 seconds, 30-sec rest PDF of This Workout Plan At the Bottom Rest Between sets 1-2 minutes Alternate Plan Dumbbell Split Workout Routine summary of beginner dumbbell workout routine If you work out at home, you can save 3 Day Full Body Workout At Home. Day 6: Rest. Since these workouts are full body workouts, it is best to have a rest day in between your work out days. Day 2: Lower Body. Triceps Skull Crushers: 3 sets x 12-15 reps. 3) Close-Grip Bench Press. Individual workouts range from 15 minutes to 30 minutes, depending on your pace. Use this routine to burn fat and get ripped! 6. 2 sets of 10-15 reps. Glutes. Standing Calf Raise 5 10, 8, 8, 8, 6 (heavy) Seated Calf Raise 5 15 (light) Thursday - Chest, Triceps & Shoulders Exercise Sets Reps Chest Barbell Bench Press 4 10, 10, 8, 6 Dumbbell Flys 3 10 Cable Crossovers 3 10 Triceps Close Grip Bench Press 4 10, 10, 8, 6 Lying Dumbbell Extension 3 10 Tricep Kickback 3 10 Shoulders Seated Dumbbell Press 4 Workout and Old Age. Do each exercise consecutively, resting only once you’ve completed a complete round of the circuit. 6 Day Muscle Group Workout Schedule: Day 1 - Chest, Day 2- Legs , Day 3 - Back, Day 4- Shoulder, Day 5- Biceps and Core, Day 6- Triceps and Core. Day 3 – Leg Workout A. Warm-Up (5 minutes): Day 1: Full Body Strength Training. Mar 22, 2023 · The Ultimate 6 Week CrossFit Workout Plan (with PDF) Mike Julom, ACE CPT. Weighted Crunch 3 sets x 20-25 reps. Position the dumbbells in line with your chest so that your arms form a large U-shape and your palms face forward. 2 Day Full Body Workout 2. Dumbbell Tricep Extension 2 8 - 12 7. Day 1: Upper Body. Day 5: Functional Training. 6) Bent-Over Hammer Row. Sit-ups with a Twist. workouts/20-6-day-weight-cardio-cutting-workout. Workout 1: Chest & Back. Lean your torso back around 45 degrees, extend your legs in front of you with slightly bent knees. Warm-up: Generally, it is always effective to begin your training with Jul 10, 2023 · Duration per session: 30-45 minutes. 1 minute rest between sets. Plank 3 20 Secs Day 5: Complete Day-5: Upper Body. The 6 Day Gym Workout Schedule. Day 2 : Shoulders. Day 8 – Chest and Side Delts. Dumbbell Romanian Deadlift 3 sets x 10-15 reps. Here’s a quick high altitude view of the workouts. Inclined Dumbell Press: 3 sets x 10-15 reps. Day 1 – Push Workout (Chest, Triceps, and Delts) Day 2 – Pull Workout (Back, Biceps, and Forearms) Day 3 – Leg Workout (Quads, Hamstrings, and Calves) Day 4 – OFF. Dumbbell Hammer Curl 2 sets x 10-15 reps. Day 4 – Chest and Side Delts. COM THE TOOLS YOU NEED TO BUILD THE BODY YOU WANT® Store Workouts Diet Plans Expert Guides Videos Tools 6 DAY POWERBUILDING SPLIT Feb 17, 2024 · Sam doesn’t take rest days because he feels his muscles get enough time for recovery between workouts. 5 Day Dumbbell Workout Routine. As we mentioned earlier, take proper rest between two workout days. Here is a sample 12 week plan that includes a mix of upper and lower body exercises. Nov 18, 2021 · The Most Effective 6 Time Dumbbell Workout Plan: Day 1 - DB Push workouts (Chest, Triceps, & Shoulders) Day 2 - DB Pull workouts - Back, Biceps, Rear Delt & Core Days - 3 - Legs Day 4 - Chest, Muscle, & Shoulders Day 5 - Back, Biceps, Rear Delt & Inner Day 6- Quads, Hams, Dogies & Glute Dumbbell Squat 3 6 - 12 Dumbbell Bench Press 3 6 - 12 Days Per Week: 3 Days Time Per Workout: 30 Mins Equipment: Bodyweight, Dumbbells Author: Steve Shaw. Bro split is quite famous in the gym community worldwide, irrespective of what the science-based 12 WEEK WOMEN’S WORKOUT PROGRAM. Exercise 1 – Barbell Curl. Rep ranges are set in the range renowned for building muscle size, shape, and density (i. Dumbbell Rear Delt Fly 2 8 6. Dumbbell Calf Raise 4 20 6. Take it easy on Day 6 and get ready for another week of hard, productive muscle-building. Day 5 – Back, Rear Delts, and Calves. Hit your body weight in grams of protein per day. Dumbbell Bent Over Rows- 3 sets of 10-12 reps. Day 7 – Rest. The program calls for you to work out 5 days per week. Day 2: Cardio. Day 6 – Arms. Day 6 – Leg Workout B. Arms are next, divided into triceps, biceps, and forearms. Day 5: Full Body (Unilateral) Single Leg Step Up with Knee Drive- 3 sets of 8-10 reps on each leg. Every 2 weeks, the workouts become more difficult. hvckrlpctvvrkjznpncr