all dumbbell exercises with pictures pdf

Without movement, there is no life, and without nutrition, there is no health. A healthy life is composed of proper and adequate movement and nutrition. Kegels help strengthen your pelvic muscles and work for both men and women. Google Sheets Workout Template presented in this article focuses on day-to-day workouts. You need only four to five exercises to sore any muscle group you want.Drive workout. So, you can repeat that in your seventh week as well or make some changes depending on which muscle you want to train more and what exercises you like. I’ve included the best exercises for almost every muscle group in the third week (full body workout) of this 12 week dumbbell workout plan. Week 6 Upper/Lower splitĭo the same exercises in your sixth week as mentioned in the second week. However, you can also replace one or more exercises if you want.įor example, you can substitute the overhead press with the Arnold press and overhead tricep extension with the skull crusher. You can do the same exercises in your fifth week that you’ve done in the first week.

Quad, Hamstring, Glutes, Calves, Abdominal Muscles, Oblique.

Repeat in Circuit Week 5 – Push, Pull, Leg-core (PPL) Week 2 (Upper/lower split) Monday- Upper Body Workout Exercisesġ2 week dumbbell workout program Thursday- Upper Body Workout Exercisesĭumbbell workout plan at home Friday- Lower Body Exercisesĭumbbell workout routine at home Week 3 (Full body workout) Monday Exerciseįull-body dumbbell workout routine at home Thursday Exercisesġ2-Week Dumbbell Training Plan at Home Week 4 – Muscle Group Split (Bro Split) Wednesday Day 2: Dumbbell Pull Workout Exerciseįriday Day 3: Dumbbell Leg and Core Workout Exercise The Best 12 Week Dumbbell Workout Plan to Build Muscles Week 1 – Push/Pull/Leg-core Monday Day 1: Dumbbell Push Workout Push Workout Doing warm-ups helps increase your blood flow and your performance and minimize the risk of injuries. You can do multiple exercises, such as jumping jacks, burpees, high knees, squat jumps, and mountain climbing, to get your heart pumped.

Warm-up exercises: It’s good to warm up for at least five minutes before doing the main exercises.Load: You can lift as heavy dumbbells as you like as long as you perform the suggested sets and reps with the correct form.Take shorter rest during the unilateral exercises, for example, during the one-arm dumbbell row, side bend, and single-arm overhead tricep extension.

Rest between sets: 1 to 2 minutes is the optimum rest between sets.

Who can follow this program: This program is suitable for all fitness enthusiasts, from male and female to beginners and intermediates.

The 3-Month Dumbbell Pro Workout Program Summary About Dumbbell Only 12 Week Plan Week- 1, 5, 9

All dumbbell exercises with pictures pdf