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. Pro Tips: Keep the front knee in line with the ankle below it and dont allow any deviation too far forward or to either side. With Andy Speer's ultimate dumbbell circuit, you can work out wherever your gym is. Leaning Dumbbell Lateral Raises: 3 sets x 15 reps. Dumbbell Bicep Curl: 3 sets x 15 reps. Achieve your fitness goals quicker with help from Alpha Progression, our top pick for fitness apps this year.. Start standing with your feet hip-distance apart. A simple science-based workout plan that is proven to help build muscle, burn calories and lose weight. Rest 2-3 minutes between complexes, and be ready to work. Thank you for signing up. Before you get going on the workout, grab a 10-12-pound dumbbell and warm up by doing the following: Once you've completed the warm-up, grab a set of dumbbellsand get your mind ready. After you've finished this workout program, move on to this 4 day dumbbell only workout program. I would also suggest pullovers for those that want a pulling motion with a dumbbell. 1. Slow and steady, Diblo. Bench Press If you're on the floor, hold your elbows at 90-degree angles. Benefits: Pull and push exercise in one, good preparation for Olympic lifts. This phase is about one thing: adding intensity. 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. Suitable for all levels. This will increase the difficulty as your muscles are under tension for longer. Chest exercises strengthen your pectoral muscles. Stay equipped! Pull - One arm row, two arm row, rear lateral raises, hammer curls, concentration curls Dumbbell will do the rest of the work but depending up on it to do everything will not be helpful. This will give your body enough rest to recover in between workouts. Dumbbell Bench Press This exercise will help you build your chest. A full day between dumbbell workouts gives your body time to recoverso working out two to three days per week is great! Youll also be building grip strength at the same time as you hold the dumbbells at your sides. Plan to exercise each body part at least twice a week. Warm-Up: 10 standing twists, 10 arm circles forward/back, 1-2 warm-up sets first exercise. Perfect Your Form with These 4 Expert Tips Change weight when possible in my opinion. Finally, we have another explosive dumbbell exercise, the snatch. Do 3 sets of 15. While dumbbell workouts for women and men can be essentially the same, this program includes different options for accessory lifts based on aesthetic goals. Or similarly, you may decide to take a few weeks or months off from this style of training and opt to include some barbell work or something completely different like bodyweight or calisthenic workouts (our guide on the best calisthenic chest workout is worth looking at). Avoid allowing the dumbbells to touch each other in the overhead position. Perform 2 times, resting 60 seconds between rounds. That determines your guide for food. To download and print the PDF version of this 12 week dumbbell workout plan, simply click the link below. I was wondering, what routine should I continue after this? If you have access to a good range of weights with dumbbells, you can build a complete physique with no other equipment guaranteed. It is designed to strengthen the biceps, but forearms also get in on the action. Benefits: Total leg developer, corrects any muscle imbalances between legs. A Detailed Look, Does Anytime Fitness Have Lockers and Showers? Each phase targets a different element of fitness. 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. But, dumbbell or barbell or any other machine for chest is not enough. Push through your heel on the bent-leg side. if youre a complete beginner, recovering from an injury, or have limited mobility, you may want to consider bodyweight exercises first, before adding any sort of additional resistance like dumbbells into your fitness routine). Once you can hit parallel (your thighs are horizontal to the ground) you can add a light dumbbell. 90-sec. Size. As we mentioned earlier, take proper rest between two workout days. Perform all of the reps on one side before switching to the other side. At the top of the movement, squeeze your shoulder blades together. The aim is that each week you are able to increase the weight of the dumbbells or the number of reps per set, illustrating progression in your fitness. Incorporating an appropriate amount of rest in your weightlifting routine is essential towards maintaining growth and avoiding injury. This also means youre getting lots of practice with lots of fundamental movements, so by the end of the 12 weeks, you might be in a better position to attempt more advanced exercises. You can start off your dumbbell routine with Chest Day followed by back. Especially if youre looking to build lean muscle and lose weight, your diet will play a vital role in achieving this. Join over 500k subscribers who get a free weekly email with the latest workouts, expert advice, videos and deals from Muscle & Strength. Not only does weight training make you stronger, but it can also help you to improve your overall body composition, There are many different free Pilates exercises to try out in the comfort of your home. Engage the glutes and core muscles strongly to protect the back. If you do not have a bench, all these exercises can be adapted so that you can perform them on the floor too. If you only have access to light dumbbells, focus on eccentric training (slowly lowering the dumbbells). Mobility. drworkout.fitness is a participant in the Amazon Services LLC Associates Program, an affiliate advertising program designed to provide a means for sites to earn advertising fees by advertising and linking to Amazon.com. This means you are following a dumbbell workout 4 times during each week, and repeating this for 12 weeks. 3 sets, 10-12 reps (left side, no rest) Dumbbell Kick-Back. Do you have a link to another 3 day dumbbell only full body workout that can target in the same way? Once you can do three sets of 12, go up. When we lift, the dumbbell makes the free range of motion easier. This dumbbell program has many benefits for those who do it in the gym or at home. and can feel a definable difference. 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. This approach to dumbbell workouts also ensures that you dont skip leg day, for example, or other muscle groups, and end up with muscular imbalances because your workouts tend to all lean towards certain movements. This workout plan includes exercises and programming that helps not only build strength and muscle, but also muscular endurance and overall body conditioning, meaning it provides so many benefits for all sorts of fitness goals. Using just dumbbells, you can build endurance, muscle mass, strength, and athletic power. between. Lie on your back on a weight bench (or on the ground with knees bent), holding two dumbbells at chest level out to the sides. Hope this helps! By doing the same weekly routine, it will be very clear how you are progressing, as you can compare your efforts from week 1 to week 12, and hopefully see vast improvements in total volume or resistance lifted. Intermediate trainers should complete between six and ten repetitions for each set to failure. We will be also providing a PDF of the 5 day workout plan that you can download, keep in your phone or even better, take a print and paste on your home gym wall! Adding bodyweight movements into it would be better for sure. (N.B. Your body needs about 48 hours for these tears to heal and your muscles to grow stronger. Tiffaney. Uses these illustrated printables to guide you as you exercise your legs: If you'd like to do exercises that focus on smaller muscle groups, you may need to add a weight machine that has leg press and leg extension capability. 3. On all one-handed (or one-legged) moves, repeat with opposite limb. Again, the dumbbell single-arm snatch is great as it adds a rotational element to the core strengthening aspect of the movement. Includes sharp illustrations and detailed descriptions on eight key arm exercises (Dumbbell Curl, Alternate Dumbbell Curl, Barbell Curl, Concentration Curl, Preacher Curl, Reverse Curl, Wrist Curl, Reverse Wrist Curl), and a breakdown of the major muscles of the region. 1 Arm Row. Download Don't miss: German Volume Training nSuns 531 LP Workout Programs Arnold Golden Six Routine Wrapping Up So skip the gym membership and invest in yourself rather than a personal trainer. Benefits: Functional movement pattern, trains balance, stretch while strengthening. Since these workouts are full body workouts, it is best to have a rest day in between your work out days. Privacy Policy - The level of difficulty of the exercises can be adjusted based on the weight of the dumbbells and the complexity of the movements. Can this be altered into a Push/Pull/Leg split? Is this the correct way to know when to increase the weight of the dumbbell? Widening your legswill help your hips square to the floor. You'll get off the ground a little bit, but you don't want to be jumping around a lot. Should I be doing something differently to increase this? How-To Perform Dumbbell Walking Lunge: Stand with feet hip-width apart Hold dumbbells either side of hips Step forward with one leg Flex knees and drop hips until rear knee comes to floor Keep front knee in line with ankle Press through heel to extend back up Step forward with other leg and repeat Now were going to take that newly added muscle tissue and put it to work. Each week, try to increase either the weight of the dumbbells ever so slightly, or increase the number of repetitions per workout. 29209. Another benefit of a dumbbell-only workout plan is that it saves time. Click on the below button to download the PDF. Wrist Extension 7. Flat Chest Press (bench press). If you desire, you can build a 15-20 minutes stand-alone routine that works every body part or you can simply . 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. Youll need to stick to these to let your energy systems recover and perform the next set. ), Why Do Most Gyms Have No Punching Bags? Standing Dumbbell Calf Raises. If you've got dumbbells, you've got all you need to build size, add strength, and burn fat. Warm-Up: 10 standing twists, 10 leg swings forward/back and side to side, 1-2 warm-up sets first exercise. Doing push ups is the best and the easiest way to build chest. Perform this workout twice per week for 2-3 weeks, resting at least two days between the workouts. Given below is a 5 day dumbbell workout schedule that anyone can do using dumbbells. If possible I would also want it to still be a dumbbell workout since I am using home dumbbells so I don't have to go the gym. Bu. At the end of the book is a 12-week workbook in which you can record and . Benefits: Ties upper and lower body together to develop pushing power. Perform the first set, rest, second set, rest, third set, rest and move on to the next exercise. Many people who want to change their bodies believe that they need access to a fancy gym thats stocked with expensive gym equipment to get the job done. Rest 2-3 minutes between complexes. Add the pullups in on Day 1 where you like. The rack's going to give you a little more core work, but both exercises work the legs the same. Dumbbell training allows you to workout one side of your body at a time, which is great for curing any strength imbalances youve developed. Andy Speer's 25-year career in athletics and fitness has given him more opportunities, confidence, and purpose than he could have ever dreamed. Dumbbell Arnold Press 4 8 - 10 3. This exercise will develop strong, stable shoulders ready for many other upper body athletic movements. With an overhand grip (palms facing your feet), push the dumbbells up so that your arms are directly over your shoulders. The golden rule of resistance training, and this workout plan, is to keep challenging your muscles. Best rep range: 12-16. This will open up more exercises to include in future workouts. Hi, I want to give this routine a try. Printable Dumbbell Exercise Chart Can I workout with dumbbells everyday? Once you get 2 reps above what is listed, then go up in weight. The 12 Week Dumbbell Workout Plan PDF in this article covers several phases of fitness training, all using only the simple dumbbell. 5-10 minutes of stretching, including both static and dynamic movements, would be recommended. 2023 LoveToKnow Media. Pro Tips: The power should come from the ground up; the press with the shoulders should be the easy part. Dumbbells are more than enough to maintain (and even build) muscle mass while stripping body fat on your way to getting cut. Now that you've done some explosive work, it's time to up the rep range for muscle growth. So, what do you think about a dumbbell-only program? Incline Dumbbell Bench Press 4 8 - 12 4. Round 3: 2 sets of 15 reps. For the first movement, lie on the floor and squeeze the dumbbells together as you press up, which will bring more chest into the otherwise triceps-heavy floor press. If you can easily do more, its time to go heavier. Hi, Nadia. Although it would be tempting to do a completely different workout every day for the 12 weeks (to keep things new and exciting), this workout plan is focused on getting results, and therefore focuses on the movements and exercises that will provide you with the most value which is why these fundamental exercises are repeated each week for the total duration of the plan. Thanks for supporting M&S! June 9, 2018 by Susi May. Add in whatever others you like by looking them up in our exercises section. Two Muscular Strength Exercise Plans for Improved Fitness. The best dumbbell weight to start with as a beginner is 10-20 pounds. It can be performed as a complete workout program for up to 8 weeks. Push - Floor press, seated press, lying extensions, overhead extensions, and add pushups with bodyweight. 2. First up, we have the muscular endurance phase. Resistance training of any kind is a fundamental pillar for overall health and thats why this sort of dumbbell workout plan shouldnt be seen as only for those looking to build muscle mass or get shredded, but rather something everyone can leverage to look and feel healthier than ever before. women can expect after a month of weight lifting, Buyers Guide to Cold Plunge Pools and Baths, Oblique Crunches How to Perform & Benefits, Build Functional Strength and Lean Muscle, Quads, Glutes, Hamstrings, Calves, Shoulders, Lats, Core, Shoulders, Lats, Quads, Glutes, Hamstrings, Calves. Ball Exercises for Seniors: Best Stability Ball Exercises, Medicine Ball, Bosu Ball & More. Triceps. Thefirst two-week phase, titled GPP + Total Fitness, includes only workouts that combine body weight with simple, strategic dumbbell work like loaded carries. Day 1 - Pull. Benefits: Develops upper pec fibers, allows a good stretch at bottom of movement. This will allow you to build functional strength, tone muscles and burn calories. And definitely make sure to get a solid lockout at the top with your core tight. The key is to move your feet quickly and keep your torso nice and vertical. Using these versatile tools allows you to get extra inches of ROM on most exercises as youre not restricted by bars or machine frames. So, go through them, and start working out from your garage gym towards your dream physique! This phase is a step up from the last, with six total training sessions per week. If you want to use progressive overload, you can certainly do that. Two Body Parts a Day Workout RoutinePHAT Workout RoutinePHUL Workout Routine. Go for it. I'd love to toss in a bit more variety, and especially see some greater gains in chest and arms, but I don't want to lose the tightening of my stomach and the increase in my thighs. At What Age Is It Safe to Start Lifting Weights? Because the 12-Week Dumbbell Workout Plan in this article has several phases, the exercises selected for this list have unique criteria. 90-sec. Should I instead replace one of the exercises? Pro Tips: Keep the upper arms tight to the torso during the curl and squeeze the glutes during the entire exercise. 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. Kids and teens can lift weights safely with proper form and close supervision. 2. Form tips: Try to keep the dumbbells moving in a straight path, just in front of your legs. Pullover 10. Hi, How to do it: Perform as straight sets, completing all the prescribed sets for one exercise before moving on to the next. Although I have a question: wouldn`t this routine benefit by adding a downwards pulling exercise such as pullups or lats pulldown (I know they have not been added because they don`t fit in the equipment requirements)? Complexes are great because they force you to complete a high-volume workout in a short amount of time. If you have any questions about this program, please feel free to ask in the comments section below! Similarly, equipment like the Terra Core is multipurpose and can be used as a base to perform dumbbell exercises too. The Ultimate Dumbbell Triceps Workout. The program requires you to complete 4 workouts per week with each workout dedicated to specific body parts. Perform 4 times, resting 60 seconds between rounds. There are four dumbbell workouts a week and each hits a different body part. 1) DUMBBELL CLEAN UP AND OVER / clean and press. Bodyweight Single Leg Standing Calf Raise - 2 sets of 25 reps per leg. This is full body but the recommendations I saw for something more intense were more geared towards split. You can also combine some body weight exercises like pushups and pull ups to further expand your training program. "It . When doing plank rows, I like to elevate my nonworking arm on a dumbbell so I get a full range of motion. Columbia, Feel free to add cardio and ab specific training as you see fit. 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. ), Can You Deadlift at Anytime Fitness? For example, you could perform this program on Monday, Wednesday, and Friday. This also helps avoid one side of your body overcompensating for the other. Josh is a certified personal trainer through the National Academy of Sports Medicine (NASM-CPT), holds a specialization in womens specific health & fitness (WFS) and a specialization in fitness nutrition (FNS), and has his eyes set on becoming a certified strength and conditioning specialist (CSCS) next. Warm-Up: 10 standing twists, 10 leg swings forward/back and side to side, 10 arm circles forward/back. This 5 day dumbbell only workout program only requires dumbbells and is perfect for those looking to build lean muscle mass at home or on the go! The first time you do the routine, just work through each complex as best as you can, and don't worry if it feels a bit awkward or the weights you have aren't ideal. Plus, having you work in planned phases helps increase your chances of success. ), Dumbbell Bench Press: 3 sets x 10-15 reps, Incline Dumbbell Bench Press: 3 sets x 10-15 reps, Decline Dumbbell Bench Press: 3 sets x 10-15 reps, Standing Upward Chest Fly: 3 sets x 10-15 reps, Dumbbell Deadlift: 4 sets x 6-8 reps (Heavyweight), Incline Dumbbell Lying Row: 3 sets x 10-15 reps, One Hand Dumbbell Row: 2 sets x 10 reps & 1 AMRAP, Dumbbell Bicep Curl: 2 sets x 10 reps & 1 AMRAP, Dumbbell Hammer Curl: 2 sets x 10 reps & 1 AMRAP, Incline Bench Preacher Curl: 3 sets x 10-15 reps (Heavy Negatives), Seated Incline Dumbbell Bicep Curl: 3 sets x 15 reps (Lightweight), Single Arm Tricep Extensions: 2 sets x 10 reps & 1 AMRAP, Overhead Dumbbell Tricep Extension: 2 sets x 10 reps & 1 AMRAP, Dumbbell Skull Crushers: 3 sets x 10 reps, Goblet Squat: 3 sets x 10 reps (Heavyweight), Dumbbell Sumo Squat: 3 sets x 10 reps (Heavyweight), Dumbbell Calf Raises: 3 sets x 15 reps (Lightweight), Arnold Press: 3 sets x 10 reps (Heavyweight), Dumbbell Front Raises: 3 sets x 10 reps (Lightweight), Leaning Dumbbell Lateral Raises: 2 sets x 10 reps & 1 AMRAP (Lightweight), Dumbbell Rear Delt Raises: 3 sets x 10 reps (Lightweight), Dumbbell shrugs: 3 sets x 15 reps (Heavyweight), Lying Leg Raise with Hip Thrust: 3 sets x 10 reps. 2 times, resting at least twice a week and each hits a different body part standing... 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