You can also combine some body weight exercises like pushups and pull ups to further expand your training program. Place a dumbbell across the hip of the leg you're not raising. Reflects on His Legal Issues in Dubai. This full-body dumbbell workout for functional fitness covers your squat and hinge patterns, adding in a suitcase deadlift to mimic lifting two heavy bags off the ground. The 12-Week Dumbbell Workout Plan (with pdf) is designed to take you through multiple phases of fitness. With this printable dumbbells workout chart, you can easily customize your workout to target specific areas or create a full body program as you wish, that will help with weight loss and muscle training. 1. This dumbbell program has many benefits for those who do it in the gym or at home. 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. Each complex will challenge you in a unique way. Like many other forms of squat, the dumbbell variation is the king of lower body exercises. 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. Hi, Nadia. After you've finished this workout program, move on to this 4 day dumbbell only workout program. You can purchase specific, inexpensive equipment for exercising your wrists and forearms. Perform all of the reps on one side before switching to the other side. Warm-Up: 10 standing twists, 10 leg swings forward/back and side to side, 10 arm circles forward/back, 2-3 warm-up sets of all exercises. Estimated Workout Duration: 45-60 minutes including warm-up. Now were going to take that newly added muscle tissue and put it to work. For example, the maximum weight you can lift for a dumbbell sumo deadlift will likely be much higher than what you can lift for a negative bicep curl. Lines and paragraphs break automatically. Actually, I think as long as you're careful, HIIT will be ok for you. From the essential Fitnus collection of fitness wall charts, featuring the path to the perfect biceps & forearm workout! This single-leg exercise burns like nothing else, but with the advantage of putting slabs of muscle onto your thighs. Dumbbell training allows you to workout one side of your body at a time, which is great for curing any strength imbalances youve developed. Free, downloadable charts help to remind you of your progress so you stay motivated. Also, If I wanted to also add some cardio (speed rope skipping) + the core detroyer routine, how should I structure it? 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. Make sure the final week of this phase is a deload week, meaning you get plenty of rest, and only lift 50% of your normal numbers. Andy Speer's 25-year career in athletics and fitness has given him more opportunities, confidence, and purpose than he could have ever dreamed. Workout Summary Main Goal Build Muscle Workout Type Split Training Level Beginner Program Duration 12 weeks Days Per Week 4 Time Per Workout 45-60 minutes Equipment Required Bodyweight, Dumbbells Ideally, youll include some rest days between the training days. 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 3 - Rest. The benefit of using a split program is that it allows for more work to be performed per body part and . If so, which one? If you are training for a specific sport, bodybuilding, power lifting, or merely looking to progress in your weight training, then you can begin to incorporate advanced weightlifting techniques, such as negatives and supersets. Daniel Scali set a new Guinness World Record despite chronic pain in his left arm. 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. Since these workouts are full body workouts, it is best to have a rest day in between your work out days. To download and print the PDF version of this 12 week dumbbell workout plan, simply click the link below. This Fitness Model is Creating Opportunities for Adaptive Athletes. Shoulder Press 9 great dumbbell exercises for seniors Dumbbell Squat Dumbbell Chest Press Dumbbell Bent-Over Row Dumbbell Shoulder Press Dumbbell Pullover Dumbbell Lying Triceps Extension Dumbbell Biceps Curl Dumbbell Weighted Crunch Dumbbell Standing Calf Raise What's next I will let our editor know. We send you the latest workouts, videos, expert guides and deals. Rear Delt Fly 4. Now that we have discussed with you an entire workout program that you can do without any extra equipment other than dumbbells, you may be wishing for a printable pdf of the entire exercise routine. Thanks! Printable Dumbbell Workout Chart With Schedule (Dumbbell Only Workout Chart) This 12 week program is divided into three phases. between. If youre struggling to do more than 3 repetitions, youve probably picked dumbbells that are too heavy. Using these versatile tools allows you to get extra inches of ROM on most exercises as youre not restricted by bars or machine frames. The plan contains four distinct phases, guiding you from endurance through to explosive power. Hope this helps! You got multiple dumbbell exercises for all your key muscle groups viz. What's good, TIffaney? Before you get going on the complexes, grab a 10- to 12-pound dumbbell and complete the warm up. 30 Day Dumbbell Challenge | Dumbbell Fitness | Printable Dumbbell Exercise | Fitness Planner 5 out of 5 stars (343) $ 2.66. Standing Calf Raise and Seated Calf Raise - 4 supersets of 20 reps each. This means the dumbbells should be heavy enough to allow you to reach failure within that range. Lie down on the bench with the dumbbells resting on your thighs like the chest press. If you know anyone who only has dumbbells to train with, be sure to send this program their way! You can run through the program from start to finish, or try the different phases and spend longer developing those if it suits your goals. Strength. After that, you can train your arms, legs, and shoulders. 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. Repeat. This phase is a step up from the last, with six total training sessions per week. Add in whatever others you like by looking them up in our exercises section. Day 5 - Full-Body. Related: Lower Back Exercises With Dumbbells. Whats better standing db curl or incline db check. Workout Summary Main Goal Build Muscle Workout Type Full Body Training Level Beginner Program Duration 8 weeks Days Per Week 3 Time Per Workout 25-30 minutes Equipment Required Dumbbells Be sure to track your rest periods during your workouts. Rest 2-3 minutes between complexes, and be ready to work. If you're on the floor, hold your elbows at 90-degree angles. Warm-Up: General warm-up 5 mins, 10 standing twists, 10 leg swings forward/back and side to side, 10 arm circles forward/back. In this list below, we try to collect all the best dumbbell exercises for you. You can use either the dumbbell exercises described in the chest exercise printables or bodyweight exercises like pushups. Once the workouts start to feel static, add weight or reps, or decrease the reps. Do whatever you can to challenge yourself every time! Lie faceup with your knees bent and feet flat on the floor. Cookie Policy - 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. Ready to try the best workout plan you never knew existed? You dont need lots of fancy equipment or an expensive personal trainer to build muscle at home all you actually need is a pair of dumbbells and a proven workout program to follow along to. Dumbbell training allows you to workout one side of your body at a time, which is great for curing any strength imbalances you've developed. Press both weights up and directly over your chest. When we lift, the dumbbell makes the free range of motion easier. Intermediate trainers should complete between six and ten repetitions for each set to failure. This is an explosive dumbbell lift that works your shoulders, back, biceps, brachialis, and legs, in one exercise. Those are the big basic movements. It would also be worth tailoring your warm up for the body part youre focusing on during that workout. I put together four complexes, each using nothing more than a pair of dumbbells and your body. If you are unable to train six days, you can simply add rest days where necessary, completing the next session in line with each workout. Privacy Policy - Each week, try to increase either the weight of the dumbbells ever so slightly, or increase the number of repetitions per workout. As people tend to become more and more sedentary with age, hitting the gym or designing a home workout with some dumbbells can be a real game changer to living a fuller, happier and more independent life.. This will give your body enough rest to recover in between workouts. Perform this workout twice per week for 2-3 weeks, resting at least two days between the workouts. All rights reserved. A Detailed Look, Does Anytime Fitness Have a Pool? Use your legs! Yes, you can absolutely build muscles using dumbbells only. It is designed to strengthen the biceps, but forearms also get in on the action. Perfect Your Form with These 4 Expert Tips Thank you for the help. ), Why Do Most Gyms Have No Punching Bags? They should just barely touch at the top. When you're done with your second, clean them one more time and then start the push-presses. Plan to exercise each body part at least twice a week. You may not see anything in the exercises listed below that screams "core" like, say, the hollow-body rock from my "Quick Total-Body Workout," but trust me, you'll feel these where you should. This will allow you to build functional strength, tone muscles and burn calories. Keep your core tight, and sit back to perform the front squats. Single-Arm Chest Press. Dumbbells usually increase by a weight of 2-2.5kgs, or 5lbs. Can this be altered into a Push/Pull/Leg split? 1. Dumbbell bent over row (pdf) (latissimus dorsi) As you progress, you may add additional exercises, such as pull ups. Hammer Curl - 2 sets of 25 reps per arm. Bend your knees, flex your feet, and place your heels on the ground. SC, Beginners should perform a single exercise that attends to overall shoulder strength, and then add in additional exercises to work the specific deltoid heads. Thanks for supporting M&S! Our recent guide on what women can expect after a month of weight lifting, illustrates that women are more likely to develop very lean and toned physiques from weight lifting than they are developing a bulky physique. 1) DUMBBELL CLEAN UP AND OVER / clean and press. Or better yet - if I move to a split workout, should I expect to see the same areas tightening up? 5-10 minutes of stretching, including both static and dynamic movements, would be recommended. Curls (Dumbbell Exercises for Senior Men) Muscle Strengthening Dumbbell Exercises for Men over 50 1. The get-up sit-up, or half get-up, is a great exercise for your core and far less complex than the full get-up. Round 3: 2 sets of 15 reps. At age 62, "Big Bill" shares his wisdom to dominate one of the ultimate strength marks. 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! Maximize Your Workout Results With Our Printable Dumbbell Workout. 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? Dont let the fat stop you from enjoying family, friends, and football this Thanksgiving Weekend. It offers a program tailored to your needs, with step-by-step instruc-tions on getting started, staying on track, and growing stronger and healthier as you age. Chest, back, shoulders, abs, legs, and arms. Ive been doing this workout for a couple weeks. Day 1 - Pull. Or is any extra exercise beneficial. If you need help downloading any of the printables, check out these helpful tips. To help you with your chest workout, you can print these illustrated and written instructions: Exercises for the shoulders strengthen the deltoids, which are a band of muscles along the front, top, and rear of your shoulder girdle. This 30-Minute Diabolical Dumbbell Demolition Workout Will Shred Fat All you need to burn off fat is a set of dumbbells and half an hour. 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. Try these on, Xander. If you have extra options, you should include them. The golden rule of resistance training, and this workout plan, is to keep challenging your muscles. Take our Free Muscle Building Course. (Heres the Truth! You can start this with those until you get your hands on bigger weights. 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World Record despite chronic pain in his left arm I put together complexes! Failure within that range best to have a Pool help to remind you of your progress so you stay.. The golden rule of resistance training, and place your heels on floor. Do it in the chest exercise printables or bodyweight exercises like pushups to develop pushing power movements, be! Or bodyweight exercises like pushups to develop pushing power between complexes, and be ready to try the best plan! Be ready to work endurance through to explosive power after that, you can purchase specific, equipment! Opportunities for Adaptive Athletes the link below the workouts complex will challenge you in a way! Plan to exercise each body part and with these 4 expert Tips you! Remind you of your progress so you stay motivated workout for a couple weeks contains four distinct phases guiding...