Printable 12 Week Dumbbell Workout Plan for Beginners (Free PDF)
2024年5月12日 · 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. This will allow you to build functional strength, tone muscles and burn calories.
Short on equipment? No worries! This dumbbell only. workout can be used at home or in the gym for building muscle mass. You can also use this as a muscle shock workout to mix things up.
The Ultimate 12 Week Dumbbell Workout Plan (Free PDF)
2023年1月10日 · In this 12 Week Dumbbell Workout Plan you’ll find a routine that can add muscle, and shape to what you have now. Dumbbells and dumbbell-only workout routines gained crazy popularity during the pandemic when fitness facilities were closed.
12 Week Dumbbell Workout Plan (with PDF) | Dr Workout
Start on an extraordinary adventure with our meticulously designed 12-week dumbbell workout regimen, made to ignite your quest for enhanced muscle growth and strength. Our comprehensive program strategically blends power and hypertrophy exercises to shape and refine your physique.
Ultimate 12 Week Dumbbell Workout Plan with Free PDF - The …
2021年4月30日 · This program involves following a PPL split in the first week, an upper/lower split in the second week, a full-body workout in the third week, and a muscle-group split in the fourth week, which is then repeated over 12 weeks.
Printable 12 Week Dumbbell Workout Plan With PDF: Dumbbell Only Workout ...
2022年8月9日 · This article is a guide to creating a strong, muscular, powerful physique with a dumbbell-only workout routine. The 12 Week Dumbbell Workout Plan PDF in this article covers several phases of fitness training, all using only the simple dumbbell. What is the purpose of the 12-Week Dumbbell Workout Plan?
3 Day Full Body Dumbbell Workout Plan (with PDF)
In this article, we will be introducing to you an effective dumbbell full body workout that you can do from your home (or office)! The dumbbell routine that we will discuss here has 3 days of training per week, targeting every muscle group on these days or 3 days of a week!
Standing Alternate Horizontal Dumbbell Punch. with your feet slightly wider than shoulder width holding dumbbells in each hand in front of your shoulders. Brace your lower torso by contracting your abdominals and low back muscles.
This workout program only requires dumbbells, has just the right amount of volume to promote muscle growth, and is perfect to do at home or on the go. 1. Dumbbell Squat. 2. Dumbbell Stif Legged Deadlift. 3. Bent Over Dumbbell Row. 4. Dumbbell Bench Press. 5. Lateral Raises. 6. Standing Dumbbell Curl. 7. Lying Dumbbell Extension. 1. Dumbbell Lunge.
In this guide, you’ll find dumbbell workouts you can do at home. These workouts are organized by workout type — full body, upper body, and lower body — as well as by length, so that you can always find a workout to fit the time you have available to you, whether that’s 10, 15, 20, 25, or 30 minutes. Set a timer for 10 minutes.