Dumbbell exercises best workout routine using only dumbbells ive gotten a lot of emails over the years from people asking specifically for a list of dumbbell exercises. Complete three to four sets of the following workout, resting up to 90 seconds in between each set. This dumbbell workout poster contains 35 of the most effective dumbbell exercises. Ultimate arms dumbbell workout my custom workout created at. Aug 02, 2012 here is the full 30 day dumbbell challenge all on one page. The dumbbell bear is a unique complex that combines three of the most productive weightlifting movements in a smoker of a taskpriority workout. Difficulty ranges from beginner to advanced and targets every muscle group. Use this chart to record the workouts you complete during each visit. The training plan below is a great way to get to grips with free weights.
Ive been training for about four years with great sucess following some of the programs on this site. Dumbbell training, 2nd edition free books epub truepdf azw3. In the great dumbbell handbook the exercises focus on the shoulders, rotator cuff, chest, back, biceps, triceps, forearms, legs and core stomach. Dynamic dumbbell lives up to its billing but theres a caveat in the workout. Because i had few options, i purchased an adjustable olympic dumbbell that weighed eleven pounds and popped two 25s on each end. Seated dumbbell concentration curls is a gym work out exercise that targets biceps and also involves forearms.
Dumbbell chest press pdf overall dumbbell flies pdf inner pectorals shoulder exercises. Dumbbell training for strength and fitness by matt. Workout routine barbell full body printed on may 26 2011 workout routine snapshot 1 workout days 0 cardio exercises 7 strength training 0 stretching exercises 1 abs 1 back 1 biceps 1 chest 1 shoulders 1 thighs 1 triceps. 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 total dumbbell workout is brimming with ideas for using this bestselling piece of fitness equipment not just in the gym but at home too. 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. Where is the source and how you can use these images. That version included a power clean, front squat, push. View the full body dumbbell workout workout with easytofollow exercise illustrations and download as printable pdf. Poster series the body you want amazon web services.
The barbell, king of the weight room part i the power of the barbell by rich ruffing not everyone has access to a gym loaded with equipment. You can also perform the incline variation and the decline variation if your workout bench. Station 1 goblet squat with both hands, grab one end of a dumbbell to hold it vertically in front of your chest, and stand with your feet. Fitness plan with images workout chart, dumbbell workout. The beginners full body workout routine for example, perhaps the ideal workout routine to start with is the following workout a squats 3 x 5 7 bench press 3 x 5 7 bentover row 3 x 5 7 workout b deadlift 2 x 5 overhead press 3 x 5 7 chinups 3 x 6 8 3 x 5 7 3 sets of 5 7 reps. Dumbbell exercises for men over 50 the ultimate free weight workout there is no piece of gym equipment as versatile as the dumbbell. Sign up below today to learn and ensure you get the most out of the 3 day dumbbell only workout program. This workout is a high volume workout, consisting of mostly compound exercises and designed for those looking to pack on some muscle mass. Dumbbells allow you to train one side of your body at a time, which is great for curing any strength imbalances youve developed. Most of the exercises can be done by using a chair but there are a few that require a flat to incline bench. Body weight exercises vs weight lifting there seems to be an almost cultlike following inside the body weight exercise community promoting the belief that the benefits of body weight exercises far. Stand with dumbbell in one hand dumbbell positioned by side, other hand on hip lower the dumbbell by bending to one side lift the dumbbell by bending to the other side complete 24 sets of 812 repetitions. Palace learning dumbbell workout exercise poster laminated free weight body building guide home gym chart double sided 18 x 27.
The tabata protocol is applied to exercises including squats, pullups, pushups, situps, rowing, and, in my practice, dumbbell moves. Frankomans dumbbell only split a dumbbell only workout for home or the gym that will pack on muscle mass. Instead, following this guidance and schedule will teach the trainee fundamental and universal movements, and begin to instill the habit of daily exercise. Because you can work just about every part of the body with a simple pair of dumbbells either at home or in the gym, dumbbell exercises are great for men over 50 with busy schedules. More than 21, 000 moves designed to build muscle, increase strength, and burn fat murphy, myatt, editors of mens health magazi on. Here is the full 8 week dumbbell challenge all on one page. Whoever said you needed a ton of equipment to get a great workout was lying. Legs 24 exercises, arms 10, chest 9, shoulders 10, back 8, abs 17, cardio 14, and full. The information and dumbbell exercise illustrations below are for dumbbell exercises that are grouped by main muscle groups. Dumbbell exercises best workout routine using only dumbbells. It is a circuit workout that generates amazing results. Workout we are using physical effort as a means of selfdiscovery.
Complete all reps on one side before switching to the other side. Workout takes to complete, including time for rest and transition between stations 731 number of calories the average guy could burn using the spartacus workout. The kneeling onearm row is probably the best back exercise one can do using a dumbbell. And tacking a dumbbell shoulder press onto the end of the squat will jack up your heart rate. All you need is a single dumbbell to transform your body.
This workout program only requires dumbbells, has just the right amount of volume to promote muscle. Do this workout three times per week, in the following sequence, resting. They are decent and adaptable, so i can put lots of weight on them. Scroll below to see full instructions along with our printable pdf for the. Packed with clear and easy to use exercises, this howto reference book also provides adaptations of basic and advanced exercises making it ideal for anyone who wants to get the most out of their fitness gear. Now in dumbbell training, second edition, former nsca collegiate strength and conditioning coach of the year allen hedrick. The only equipment needed is an exercise ball and dumbbells. Lets face it were all busy and sometimes it feels like there just arent enough. Full body workout at home without equipment download pdf. The course will teach you how your body builds muscle, how to utilize workout plans on our website to maximize muscle growth, how to eat to build muscle, how to supplement to build muscle and how to track your progress. While your lats will do most of the work, the rear deltoid muscle will also be solicited in helping raise the dumbbell.
Smartfitness by gabrielle degroot redford obic training. Mainstream or not, this months installment of the dumbbell coach column will focus on a challenge from my dvd dumbbell moves, vol. Why the incline version of the move puts a slightly different emphasis on your muscles, working the front shoulders a bit more than the flat version does. Workout routine barbell full body printed on may 26 2011. Seated dumbbell concentration curls workoutlabs exercise. Slowly lower the dumbbell behind your head toward the base of your neck,then raise the dumbbell until your arms are fully extended. Perfect for your room, home gym, health club and apartment. Dumbbell exercises for men over 50 simple fitness project. A dumbbell is usually 10 to 15 inches long and weighs from 5 lbs to more than 100 lbs. Oct 6, 2014 in may 2012, i began my fitness plan with the insanity workout. List of dumbbell exercises by muscle group dumbbell exercises provide an easy and effective way of targeting every major muscle groups in your body. Apr 07, 2018 whoever said you needed a ton of equipment to get a great workout was lying.
Adjustable dumbbells are less expensive and take up less space making them ideal for a home gym. 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 whats people lookup in this blog. The full workout library of the free 30 day dumbbell. I wanted to make the challenge easily accessible from one spot. The best freeweights workout plan to build strength coach. Please practice handwashing and social distancing, and check out our resources for adapting to these times. Adding a dumbbell shoulder press to the end of the movement will translate to more of a caloric burn, says antoian. 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. However, i am soon to become a student again and cannot afford a gym or any home gym equipment other than two humble dumbells. What distinguishes the lying fly from the dumbbell bench press is how it manages to remove the triceps muscles from the movement by effectively locking them up in position for the duration of the exercise. Offset weight selection involves using a different weight setting on one side of the dumbbell relative to the other. Side bend dumbbell running action, move forward slowly hands placed on buttocks, palms facing outwards. Perform two to three sets of eight to twelve repetitions for each exercise.
The dumbbell workout plan to build muscle at home coach. If you should have any questions, concerns, challenges, successes throughout this challenge please feel free to share them in the comment section below. Curl your arms to the maximum and twist your wrist so that the little finger is at a lower level than the thumb. This workout is perfect for anyone who works out at home in their home gym, travels frequently and needs a goto program they can do in limited hotel gyms, or anyone out there who prefers training with dumbbells over other implements. Youll work with a barbell as well as dumbbells and kettlebells to challenge muscles all. The action of putting your knee and hand on a flat bench will make targeting your middle back muscles lats very comfortable and effective. The following is an example of a strength training exercise routine. Exercises for the shoulders strengthen the deltoids, which are a band of muscles along the front, top, and rear of your shoulder girdle. Its perfect for those who work out at home, travel and are on the road a lot, or beginners who are new to weight lifting it can be performed as a complete workout program for up to 8 weeks.
And because each limb moves independently, your core has to brace harder to prevent you from tipping to one side. The whole thing takes less than 15 minutes to complete, and youll hit. The best dumbbell exercises for all levels of gymgoer. It comprises of strength training using your body not weights, therefore it is not a dumbbell workout. Ensure your client is drinking water throughout the session. Microsoft word shredded next level workout plan by guru mann. Im going to prove that to you with this great 15minute fullbody workout you can do with only one kettlebell or a dumbbell. Dumbbell exercises are generally performed with a dumbbell in each hand. Bowflex selecttech dumbbell offers a useful and unique workout alternative known as offset weight selection. With an emphasis on safety, it thoroughly covers all aspects of proper strength training while simultaneously debunking certain myths and misconceptions such as explosive training and sportspecific training. Dumbbell training for strength and fitness is not your conventional howto book.
Once youve completed the warmup, grab a set of dumbbells, and get your mind and some weights ready. They tell me that they only have access to dumbbells no barbells, no machines and were wondering if it was still possible to design an effective workout routine this way. 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. You also can find dumbbells in 1, 2 or 3 lbs that are great for toning exercises. Motion raise the dumbbell back by straightening your arm and allow it to slowly return after a short pause. Push ups or incline bench presses 3 sets x1012 reps no rest one arm dumbbell rows no rest. This will allow you to put a greater emphasis on strengthening your pectoral muscles specifically. Need a dumbellonly workout bodybuilding forums t nation.
The 30minute dumbbell workout program to build muscle. You will get 4 workouts a week showing you how to do the exercises. View the beginner upper body dumbbell workout workout with easytofollow exercise illustrations and download as printable pdf. Do the hip stretch and chest and bicep stretch daily.
The following workout is designed for those who only have access to a set of dumbbells. Plate wild basin fitness 100min 3 sets per exercise 12 reps per set 60 secs rest between sets 1 dumbbell. Workout routine dumbbells full body printed on apr 28 2011. See first page especially after waking, flying, driving, breathing. Cycle eleven of the bodyweight workout series focuses on developing balance and strength with the use of onelimbed movements. Alternate between 50 seconds of work and 10 seconds of rest for each exercise in the following 5exercise total body circuit. Dumbbell routines and exercises dumbbell exercises and. 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. Nothing quite makes muscles and tendons work harder than the addition of a dumbbell to a workout. List of dumbbell exercises by muscle group dumbbell. As good as walking is for a variety of things, it does not address the loss of muscle that accompanies the aging process, says wayne l.
Variation of examples, perspective and ofcourse awesome ideas for you, that are our purpose when compile this free printable dumbbell workout poster gallery. You know by now that the squat is the goto move for lowerbody developmentt. Remember always start with day 1 sculpt the body of your dreams and move through the program as it is laid out. Advise your client that a banana is a great preworkout food to have 3045 minutes prior and a protein and carb focused meal is a great postworkout meal, i. Not only does this workout shake things up from the equipment side, it totally changes the way you strength train. This 5 day dumbbell only workout program only requires dumbbells and is perfect for those looking to. Refer to the illustration and instructions above for how to perform this exercise correctly. Pin by bunga pertiwi on abs full body dumbbell workout full body dumbbell workout my visual created at full body workout blog at home pdf full body. Bend down at your torso holding a dumbbell in your hand and resting your other arm on your knee.
Calves calf raise dumbbells standing secondary muscles calves starting position stand up and hold one dumbbell with each hand against the sides of your body, palms facing each other. Everything you need in one package to transform your body into the fittest you. Tabatas research tested subjects on stationary bikes, but in the crossfit world his protocol is applied to all variety of functional movements. 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. Dumbbell upright rows 3 sets x1012 reps no rest dumbbell curls 3 sets x1012 reps no rest. 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. Here is the full 30 day dumbbell challenge all on one page. Workout routine dumbbells beginners printed on apr 28 2011. 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. My 61pound dumbbell and i began a long and fruitful relationship. We can only hope that these pictures can grant you more examples for your business, study, or whatever it is. So, i need to design a program solely around them and nothing else. Add size to your arms, chest and shoulders with these four dumbbell. Aug 18, 2016 diana mitrea, nycbased trainer and cofounder of stronger with time, created a totalbody quick dumbbell workout for self.
Dumbbell benc h press chest lie on a bench with y our feet. You can lose weight and build muscle using only bodyweight exercises, or with a single weight. History i learned of the barbell version of the bear in 2003. Dumbbell overhead triceps extension triceps grasp a dumbbell with both hands and lift it upward until your arms are fully extended,directly above your head. The full library workout of the free 8 week dumbbell. We cap off our dumbbell only workout series with a 6 day workout split that utilizes nothing but dumbbells. Bentover rows x12 hinge at the waist and row the dumbbells to your midsection. Grab a dumbbell 10 to 15 pounds to start, then put everything you know about strength training on the backburner.