4-week dumbbell workout plan pdf
FULL BODY WORKOUT A PDF 4 WORKOUT A BEGINNER VERSION Exercise Sets Reps Rest min Barbell Bench Press 3 8-10 2-3 Barbell Back Squat 3 8-10 2-3 Pull-Ups 3 6-10 2-3 Lying Hamstring DB Curls 3 10-15 2 Standing Overhead Press 3 6-10 2-3 Facepulls 2 10-15 15 This version is designed for beginner lifters those relatively new to the gym. Dumbbell Calf Raise 4 20 6.
8 Week Plateau Busting Pyramid Workout Program Pyramid Workout Work Out Routines Gym Workout Routine
Squeeze shoulder blades at the top of the contraction 3.
. This workout program will consist of four phases each phase lasting three weeks for a total of 12 weeks. Dumbbell Hip Thrust 4 10 - 15 5. Save this workout calendar to your mobile device home screen for easy access.
Only move the forearms down towards the ground and then extend up only using triceps 4. Im going to share a 4-week full-body beginner dumbbell workout routine to build muscles at home with a free PDF so you can download and use it later. Complete Upper Body Dumbbell Workout Exercise Sets Reps 1.
The Dumbbell Workout Plan Explained. My intentions when writing this 4-week program was to give you a pathway to literally transform your body and health anywhere anytime with minimal equipment. 6-Week Muscle-Building Program Here it is in all its glory.
Excuses are now not excused. Dumbbell Squat 4 8 - 10 2. Ad Rowing targets double the muscles in half the time.
Follow the workouts in order all you need is a pair of dumbbells and follow the instructions. My 4-week workout plan for weight loss is a great way to kick-start your journey toward better health or add more variety to your workouts if you already consistently exercise. Dumbbell Side Bends 3 15 Each 7.
Workout 1 each week targets your chest and back. There are four workouts a week and each hits a different body part. Dumbbell Hammer Curl 2 8 - 12 6.
Incline Dumbbell Bench Press 3 8 - 12 4. From squat position jump feet back together and lower down into a narrow squat. Hinge over at the hips use arms to move dumbbell towards belly button.
Ad Free 2-day Shipping On Millions of Items. For example squat for legs bench press for chest and rowing for the. Open this workout calendar pdf in the safari browser on your phone.
With workout 2 your arms are targeted biceps and triceps. WORKOUT PROGRAM PHASE 1. One Arm Dumbbell Rows 4 8 - 10 Each 2.
This workout can be performed as a full workout routine for up to 12. CHEST TRICEPS ABS MULTI-JOINT EXERCISE SETS REPS Bench Press9-11 4 Incline Dumbbell Press 3 9-11 Decline Smith Machine Press 3 9-11 Dips 4 9-11 Close-Grip Bench Press 4 9-11 Cable Crunch9-11 3 Smith Machine Hip Thrust 3 9-11 WORKOUT 2. With this plan well be.
Download your FREE Monthly Workout Plan PDF. Plank 3 20 Secs Day 5. SHOULDERS LEGS CALVES MULTI-JOINT.
How to Use this Free 4-Week Workout Plan for Women. Dumbbell Stiff Leg Deadlift 4 8 - 10 2. Download the Full Body Workout Plan PDF by clicking here or bookmark this webpage for reference as weekly workouts are outlined below.
Dumbbell Stiff Leg Deadlift 3 6 - 12 Seated Dumbbell Press 3 6 - 12 Standing One Leg Dumbbell Calf Raise 3 10 - 20 Dumbbell Shrug 3 10 - 15 Dumbbell Side Bends 3 10 - 15 Friday Exercise Sets Reps Full Body Dumbbell Lunge 3 6 - 12 Dumbbell Floor Press 3 6 - 12 Wide Grip Pull Up 3 6 - 12 Standing Hammer Curl 3 6 - 12 Lying Dumbbell Extension 3 6 - 12. 3 WELCOME Welcome to the BUFF. Dumbbell Rear Lunge 4 8.
Im normally modest but I couldnt be more proud of this workout plan because of how well it works by flipping the script on what weve always been told about building muscle. 4-week weight loss. You can do this as a supplement to your regular gym work or completely.
One Arm Dumbbell Row 4 8 - 10 2. In this 4-week beginner dumbbell workout routine youll do at least one exercise for a large muscle every workout day. WEEK 1 WORKOUT 1.
Ad Get Fit With Tempo Shop The Award Winning AI Powered Home Gym Today. Bring feet together and the booty band to above knees 2. Dumbbell Deadlift 4 8 - 10 3.
All you need is a set of dumbbells. It can be performed by those who work out at home have to travel frequently and want to get a good workout in with limited equipment at a hotel gym or as a progression from my 3 day dumbbell only routine. Dumbbell Shoulder Press 4 8 - 10 3.
A 4-week workout challenge designed to build strength and burn fat at home. Overhead tricep extension 3 sets of 12 10-15 lbs Hold 1 dumbbell overhead with both arms maintain arms pressed against the ears. Try Tempo today 30 days risk free.
Using workout 3 your legs and abs. Rowing is smooth rhythmic easy on the joints and even promotes bone density. Better Understanding of Food Fitness Dudes 12 Week Dumbbell Only Plan.
The following workout is for those who only have access to a set of dumbbells. This program can be done at home gym or hotel room. Chest upright core engaged knees should not be tracked in front of toes 4.
Chest Supported Dumbbell Row 3 8 - 12 5. Heres the theory behind your four-week muscle plan. Dumbbell Arnold Press 4 8 - 10 3.
This four-week plan includes four workouts a week. Daily guided workout videos ranging from 20-40 minutes a day 5-6 days a week. Dumbbell Floor Press 2 8 - 12 7.
AND this free monthly workout plan includes a 4-Week Healthy Eating Meal Plan. Dumbbell Split Squat 3 8 - 12 Each 4. Seated Dumbbell Shrug 2 12 - 15 Day 4.
Dumbbell Lower Body Workout Exercise Sets Reps 1. Each of the four hits a different body part. Throughout the four phases youll be working on foundational building blocks performance and the fine-tuning of your physique.
From standing position jump your feet out to shoulder width apart and lower down to a squat position 3.
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