Its a total bodyweight workout that you can complete in 20 minutes of which you can lose weight fast. Exercise set type sets reps standing y, t, w, ls single 1 6 each dumbbell suitcase deadlift superset 2 10 each. Strength training routine workout routine warehouse. Motion raise the dumbbells up by extending your wrists and slowly lower them back down after a short pause. The weighted crunch and weighted leg raise dumbbell exercises will target your upper and lower abdominals while the dumbbell side bend will strenghten your obliques. This full body workout routine consists of 3 training days per week. This is a 3 day home workout, so its best for a monday wednesday friday schedule. Eps 10 compatible vector files adobe illustrator ai.
You play it safe and stick to the machines and never venture into the free weights area through fear of intimidation. This program is novel for many reasons, and your muscles will respond well to it. Add size, gain strength and burn tons of body fat in the next five weeks with this new take on a classic training method. 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 blueprint to building mass its one of the first major conundrums for a potential bodybuilder or anyone looking to add serious muscle. Dumbbell bench press 3 6 12 one arm dumbbell row 3 6 12 standing dumbbell curl 3 6 12 two arm seated dumbbell extension 3 6 12 sit up 3 10 25 wednesday exercise sets reps full body dumbbell step up 3 6 12 dumbbell stiff leg deadlift 3 6 12 seated dumbbell press 3 6 12 standing one leg dumbbell calf raise 3 10 20 dumbbell shrug. This push workout is similar to what i put together myself, based on your other articles, although my routine definitely has too many exercises per muscle group per workout theres so much info out there that i worry im missing out by not including a specific exercise.
Funk roberts spartan training system 4 week workout. You also can find dumbbells in 1, 2 or 3 lbs that are great for toning exercises. The dumbbellonly upperbody workout to add more muscle. You dont need a fancy gym membership or a lot of expensive equipment. You can either use the routine as your primary weight workout i would, or if youre already in great. That said, youll have to let go of some of the training dogma youve come. The tubing workout routine is similar to many of the exercises you may already be familiar with, and is designed to increase rotator cuff strength, increase shoulder and elbow stability, as well as provide a warmup for throwing and upper body activity. All weight training exercises should be done as straight sets. The workout is designed to build muscle and strength. Using dumbbells automatically forces every target muscle as well as every synergistic or assistance muscle that surrounds it to engage. Dumbbell workout routine for back printed on apr 27 2010 workout routine snapshot 1 workout days 0 cardio exercises 4 strength training 0 stretching exercises. Here is a great exercise routine that i use, as i get closer to competitions. Custom workout, dumbbell exercise, printables pdf, exercise workout.
The super toning training routine muscle strength full body workout blog at home pdf muscle strength s women trainer 12 week workout program 4 weeks workout for losing weight with calisthenics program bwta. Best leg workouts for women for killer legs download pdf. Access to a pair of dumbbells is required and a flat workout bench is preferable. Do 25 dumbbell swings followed by 12 clean and presses, and a sprint. Perform 20 squats followed by 12 pushups, and then sprint. Youll find below a workout routine that was designed to target the muscles located in your upper body. Full body workout at home without equipment download pdf. With more muscles being called upon to perform each exercise, you actually work harder even though you may sacrifice the amount of weight you can lift. Here are some other workouts you may be interested in.
And this poster shows you how to do 40 different kettlebell exercises. The free 45 day beginner program dedicated as the father hoog workout i am strong i am fit. This is a workout you can do at home, just using a set of dumbbells and barbells. While both muscular strength and muscular endurance are important components of an overall fitness program, this workout program is geared primarily toward promoting muscular endurance i.
Chesttris cooldown r reps w weight rt right lt left sec time c completed single set dumbbell chest press super set incline dumbbell fly incline dumbbell press giant set. This is a total body workout that focuses on the major muscle groups. Hold a dumbbell in the hand on the side of the knee that is on the bench with your elbow bent at 90 degrees and your palm facing your body. You also have the option to add 23 days of slow steady walking for 1020 minutes. The dumbbell just doesnt compare, but that being said, the dumbbell is better than not.
Forearms wrist extension dumbbells two hands secondary muscles outside forearms starting position sit on one end of a bench and hold one dumbbell with each hand, wrists against your knees, palms facing down. Workout routine for the upper body using dumbbells. Your own weight loss plan needs to be tailored to your particular. Workout routine dumbbells upper body printed on apr 28 2011 workout routine snapshot 1 workout days 0 cardio exercises 7 strength training 0 stretching exercises 2 forearms 1 back 1 biceps 1 chest 1 shoulders. Strength training exercises are easy to learn, and have been proven safe and effective through years of thorough research.
The questionnaire attached form 11 is intended to give a fitness trainer the basics they. Lifting tempo is the phrase used to describe how fast you lower, lift, and pause with the weight in each phase of a repetition. You can get a challenging, intense but fun, dynamic and engaging workout, unlike any youve probably done before. You will be responsible for adding in 3 days of the ab circuit if you please. Gym workout routine for chest printed on apr 27 2010 workout routine snapshot 1 workout days 0 cardio exercises 4 strength training 0 stretching exercises 4 chest.
Onearm secondary muscles biceps, lats, rear deltoids starting position put your left knee and hand on a bench and grab a dumbbell with your right hand. Motion raise the dumbbell back by straightening your arm and allow it to. With that in mind, weve created the ultimate dumbbell only workout to target your upper body. It targets the lower and upper abdominal muscles as well as the obliques. The busy executive workout routine the obstacle course workout prep for races or mil, le, ff. Full body dumbbell workout pdf view at home dumbbell workout plan luxury simple fitness tips shelter publications bodybuilding exercises pictures training pdf images. You should rest at least one full day between each weight lifting routine and a full a full 1 2 minutes between each exercise. This is the printable version of our 20minute dumbbell workout video. This routine will allow you to focus on completely on one muscle group per exercise. Look no further, you will find a full dumbbell workout routine here. Workout routine this workout is going to be based around 5 days. Using this routine, you will train one body part per day for duration of 5 days. It comprises of strength training using your body not weights, therefore it is not a dumbbell workout.
A dumbbell is usually 10 to 15 inches long and weighs from 5 lbs to more than 100 lbs. Place one knee on a weight bench and lean forward at the waist, keeping your back straight and supporting yourself with your opposite hand. It is expressed in seconds and begins with the negative lowering portion of an. The fitness program contains 7 exercises and will allow you to target the muscles located in your shoulders, chest, and arms. The free 45 day beginner program stew smith fitness.
Workout routine dumbbells upper body printed on apr 28. Feeling physically strong also promotes mental and emotional health. Get the body you dreamed of that utilizes high intensity resistance training and cardio to get you shredded in no time with the full body workout at home. With lean, toned, strong legs, get ready to show off your results with our workout plan featuring leg workouts for women. Types of dumbbells dumbbells come in many different weight selections, so you will always be able to select the desired weight for your routines.
It incorporates the use of dumbbells to increase the resistance of the. Workout routine dumbbells full body printed on apr 28 2011. Com the tools you need to build the body you want store workouts diet plans expert guides videos tools dumbbell only workout. This web site contains dumbbell exercises for every body part as well as many full dumbbell routines. Grasp a single dumbbell above your forehead with both palms facing upward, gripping lightly around the shaft of the dumbbell and pressing slightly beneath the plate on either side of the shaft for support.
When it comes to the gym, you know what you know and rarely change your routine. Gym workout routine for chest printed on apr 27 2010. Just get yourself a pair of dumbbells and you can benefit from weight training. Motion lift the dumbbell straight up while keeping your back straight and lower it back down after a short pause. Ben affleck batman workout routine superhero jacked. If you need help putting your program together including your diet or schedule, simply go to this page here and ill provide some free advice. This routine will allow you to maximize your training while allowing for optimal rest and recovery times. This home routine is created for women and men to workout away from a gym environment. Growing stronger strength training for older adults. It is a circuit workout that generates amazing results. You can enjoy yourself and see the progress of an effective workout routine. Dumbbell workout routine for back printed on apr 27 2010. The road to looking good is about more than just feeling good and feeling confident, its about creating a home gym space with decor that is at once functional but.
Perform 25 reps of the front squat to push press, and a sprint. Wanting to keep up your physical activities away from home. Dumbbell routines and exercises dumbbell exercises and. This is a great idea, but is there anyway to get this as a downloadable pdf. Some many people plateau in their training or get bored and give up. The best push pull legs routine for muscle growth based. Lie on a bench on your back with your feet flat on the floor.