Iтащve Created A юаа4юаб юааdayюаб Split юааdumbbellюаб юааworkoutюаб Routine That Will Enhance Day 3: dumbbell upper body workout. 1. one arm dumbbell row. 2. dumbbell shoulder press. 3. incline dumbbell bench press. 4. chest supported dumbbell row. Day 4: upper b. dumbbell bench press: 3 sets x 15 reps. decline dumbbell bench press: 3 sets x 15 reps. one arm dumbbell row: 3 sets x 15 reps. dumbbell pullover: 3 sets x 15 reps. dumbbell military press: 3 sets x 15 reps. dumbbell front rear delt raise: 3 sets x 15 reps.
Free Printable Dumbbell Workout Chart Dumbbell Workout Workout Day one is a complete upper body day, with at least one exercise for each major muscle group. this workout sets the week up to hit each upper body muscle group twice weekly. dumbbell incline bench press: 4 sets x 8 10 reps. dumbbell row: 4 sets x 10 12 reps on each side. standing one arm dumbbell shoulder press: 4 sets x 10 12 reps on each side. 30%. description. this 4 day split is designed for beginners who only have access to dumbbells. without the need for any complicated gym equipment, this workout is versatile enough to be performed at just about any available gym. so if you're traveling, at a new gym, or just want a change of pace, this workout will keep you covered with minimal. Day 1 – pull. day 2 – legs and abs. day 3 – rest. day 4 – push. day 5 – full body. day 6 – rest. day 7 – rest. keep in mind that this workout is based only on using one pair of dumbbells and your bodyweight. so there is no rack or bench, no bands, and no other options like a pull up bar or dip station. Push day dumbbell workout a. low incline dumbbell press 3 sets x 8 12 reps. bulgarian split squat or dumbbell hack squat 3 sets x 8 12 reps. flat dumbbell bench press 3 sets x 10 15 reps. dumbbell leg extension 3 sets x 10 15 reps. lateral raise 4 sets x 15 20 reps. overhead triceps extension 3 sets x 10 15 reps.
4 Day Dumbbell Workout Program Workoutwalls Day 1 – pull. day 2 – legs and abs. day 3 – rest. day 4 – push. day 5 – full body. day 6 – rest. day 7 – rest. keep in mind that this workout is based only on using one pair of dumbbells and your bodyweight. so there is no rack or bench, no bands, and no other options like a pull up bar or dip station. Push day dumbbell workout a. low incline dumbbell press 3 sets x 8 12 reps. bulgarian split squat or dumbbell hack squat 3 sets x 8 12 reps. flat dumbbell bench press 3 sets x 10 15 reps. dumbbell leg extension 3 sets x 10 15 reps. lateral raise 4 sets x 15 20 reps. overhead triceps extension 3 sets x 10 15 reps. Dumbbells, workout bench: training frequency: 4 days a week: program duration : 12 weeks: training goal : increase muscle strength and mass: duration of the one day training: 45 to 60 minutes: suitable time for the training: any time of the day: preceding workout plan: 3 day dumbbell workout: succeeding workout plan: 5 day split dumbbell workout. Day 4: dumbbell lower body workout exercise sets reps 1. dumbbell stiff leg deadlift 4 8 10 2. dumbbell rear lunge 4 8 10 3. dumbbell hip thrust 4 8 10 4. dumbbell split squat 3 8 12 5. seated dumbbell calf raise 3 8 12 6. planks 3 20 secs muscleandstrength the tools you need to build the body you want® store workouts diet plans.
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