Weekly Dumbbell Workout Plan

Building muscle has 3 legs. Upper Body B Pull-Ups or Band Pull-Downs or Bent Over Dumbbell Rows choose one 3 sets of 6-8 reps.

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If you are running low on time a short 5-10 minute high intensity interval session at least twice per week will help with maximizing your progress.

Weekly dumbbell workout plan. Stand holding a dumbbell at your chest. 2-3 minutes rest between sets. Workout one focuses on chest back workout two on arms workout three on legs abs and workout four on shoulders.

One Arm Dumbbell Rows 4 8 - 10 Each 2. Dumbbell Stiff Legged Deadlift 3 10 3. Dumbbell Pinwheel Curl 2 8 - 12 6.

Dumbbell Shrug 3 12 - 15 MUSCLEANDSTRENGTHCOM THE TOOLS YOU NEED TO BUILD THE BODY YOU WANT Store. Chest And Back Week 1 1A Floor press. And because each limb moves independently your core has to brace harder to prevent you from tipping to one side.

Do this workout three times per week in the following sequence resting at least a day between each session. I suggest that you first basic workout routine should be. Dumbbell Squat 3 10 2.

These workouts are scalable for all levels and can be done with light and heavy dumbbells. I would recommend doing a short 20-30 minute cardio session post workout at least twice a week for optimum muscle growth and recovery. Hold a dumbbell in each hand with palms facing each other.

A 2-day split dumbbell workout where half the body gets worked in one workout and half the body in a second workout. This is a 4-week four day dumbbell and bodyweight workout program that is geared to build muscle and improve fitness. Keeping your chest up and the dumbbell.

A Simple Yet Highly Effective Dumbbell Workout Routine That You Can Do At Home Or The Gym. All four weekly sessions comprise six exercises divided into three supersets labelled 1A and 1B 2A and 2B and 3A and 3B. Lateral Raises 2 8 6.

Incline Dumbbell Bench Press 4 8 - 12 4. Bent Over Dumbbell Rows or Inverted Rows or. An actual full body dumbbell workout where the entire body gets trained each and every workout.

1B Hammer bent-over row. 2-3 minutes rest between sets. A short metabolic resistance.

Overhead Dumbbell Tricep Extension 3 8 - 12 7. Not only will the dumbbell squat engage your core muscle region but the addition of dumbbells will add the resistance giving you a cardio workout that shapes your glutes hamstrings and quads. This can be done seated or standing.

3 sets of 8 reps. In a superset you pair two exercises and perform them back to. Lie flat on the floor holding a dumbbell in each hand above your chest with straight arms.

Dumbbells deadlifts Dumbbells squats Dumbbell rowing Dumbbells bench press Dumbbells military shoulder press Dumbbells bicep curls Dumbbell tricep curl Abdominal routine. Bent Over Dumbbell Row 3 10 4. Incline dumbbell press Upper Chest 3 sets of 8 reps.

Exercise so that the muscle is worked to the point of being tired 2. 10 rows Youll get a 12-week dumbbell workout plan and its free PDF in this article. 24 reps 2 sets Walking lunges will help to build your hamstrings and quads while also allowing you to work on stabilizer muscles.

So with this in mind dumbbell workouts are great for stabilizing the core and building abs. Standing Dumbbell Curl 2 8 7. Tighten your core and step back about three feet with your right leg.

Dumbbell Arnold Press 4 8 - 10 3. Dumbbell Shoulder Press 3 sets of 6-8 reps. Day 1 1.

Bend forward hingeing at the hips. The program requires you to complete 4 workouts per week with each workout dedicated to specific body parts. Chest Supported Dumbbell Row 3 8 - 12 5.

Dumbbell Bench Press 3 10 5. Most work sets are done for time therefore allowing individuals some flexibility to incr. This 31-day dumbbell routine will tone and strengthen your entire body This one-month plan will give you a full-body workout using just a pair of dumbbells.

Dumbbell bench press Chest Warm up 1 x 15 reps.

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