Dumbbell Exercises Chart Printable 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. Beginners dumbbell workout plan. here’s a simple and effective 4 week beginner dumbbell workout plan to help you get started on your fitness journey. this plan focuses on basic movements and gradually increases the challenge over a month. bodyweight warm up, 3 rounds. 15 air squats (optional: jump squat for final round) 10 push ups.
Dumbbell Workout Poster 10 Free Pdf Printables Printablee Following the dumbbell workout plan calendar (printable pdf) will push you out of your comfort zone and toward serious progress. the schedule includes workouts three days a week for 12 weeks. every 2 weeks, the workouts become more difficult. individual workouts range from 15 minutes to 30 minutes, depending on your pace. Mountain climber (15 sec) front leg swings (10 reps leg) high knees (15 sec) bear crawls (30 sec) repeat twice times. you can check out as many as 70 bodyweight aerobic exercises that can raise your heart rate. okay! let’s uncover the complete schedule of an 8 week dumbbell workout plan for beginners. 12 week schedule overview: week 1 – push pull leg (ppl) week 2 – upper lower split. week 3 – full body dumbbell workout. week 4 – muscle group split (bro split) week 5 – push, pull, and leg (ppl) week 6 – body part split. week 7 – total body workout. week 8 – muscle group split. I wrote in a couple of challenging dumbbell exercises for the cardio session, adding db weight to a couple of traditional functional metabolic movements. day 7 – rest. take it easy on day 6 and get ready for another week of hard, productive muscle building. the 12 week dumbbell workout plan. footnote: leave stretching for the end of the workout.
Printable Dumbbell Exercise Chart Free Weight Workout Dumbbell 12 week schedule overview: week 1 – push pull leg (ppl) week 2 – upper lower split. week 3 – full body dumbbell workout. week 4 – muscle group split (bro split) week 5 – push, pull, and leg (ppl) week 6 – body part split. week 7 – total body workout. week 8 – muscle group split. I wrote in a couple of challenging dumbbell exercises for the cardio session, adding db weight to a couple of traditional functional metabolic movements. day 7 – rest. take it easy on day 6 and get ready for another week of hard, productive muscle building. the 12 week dumbbell workout plan. footnote: leave stretching for the end of the workout. 12 week dumbbell workout routine. our 12 week dumbbell workout routine consists of a hybrid split, it includes power exercises, and hypertrophy exercises, designed for push pull leg and upper lower body muscle groups. on the first 3 days, you will be following a push pull leg split, and on the last 2 days, you will do an upper lower split. Friday–full body. 4 days per week dumbbell workout plan: monday–lower body. tuesday– upper body. thursday–lower body. friday–upper body. on the other days you’re not working out, you are…resting. the only “exercise” you should get on your rest days is your daily 7,500 10,000 steps.
Printable Dumbbell Workout Chart 12 week dumbbell workout routine. our 12 week dumbbell workout routine consists of a hybrid split, it includes power exercises, and hypertrophy exercises, designed for push pull leg and upper lower body muscle groups. on the first 3 days, you will be following a push pull leg split, and on the last 2 days, you will do an upper lower split. Friday–full body. 4 days per week dumbbell workout plan: monday–lower body. tuesday– upper body. thursday–lower body. friday–upper body. on the other days you’re not working out, you are…resting. the only “exercise” you should get on your rest days is your daily 7,500 10,000 steps.
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