10 Best Dumbbell Exercises Chart Printable Vlr Eng Br 5 day dumbbell workout split overview. the workout can be performed for up to 12 weeks. after 12 weeks, you may want to consider increasing the volume within the workout, the weight of the dumbbells you are using, or look into facilities that offer more of a variety of weighted equipment. the program calls for you to work out 5 days per week. 6 day dumbbell workout split overview. this workout can be performed for up to 12 weeks. it follows a push pull legs workout scheme. as a result, you’ll train each muscle group at least twice per week. some supporting muscle groups (especially the back and shoulders) are indirectly targeted even more than that.
Printable Dumbbell Exercise Chart Free Weight Workout Dumbbell 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. 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. Workout reps sets rest dumbbell glute brdige 10 12 3 < 1 min day 20: quads, shoulders, and calves workout reps sets rest dumbbell squat 12 15 3 1 3 min dumbbell step up 10 12 3 1 2 min db reverse lunges 12 15 2 1 2 min dumbbell arnold press 10 12 4 1 3 min dumbbell lateral raise 8 10 3 1 3 min. 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.
Dumbbell Legs Workout Dumbbell Workout Dumbbell Leg Workout Leg Workout reps sets rest dumbbell glute brdige 10 12 3 < 1 min day 20: quads, shoulders, and calves workout reps sets rest dumbbell squat 12 15 3 1 3 min dumbbell step up 10 12 3 1 2 min db reverse lunges 12 15 2 1 2 min dumbbell arnold press 10 12 4 1 3 min dumbbell lateral raise 8 10 3 1 3 min. 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. The 3 best dumbbell workout routines. here are three dumbbell workouts that combine all of the best dumbbell exercises. depending on your schedule and goals, there is a three, four, or five day per week option. either way, with all three options, you get a full body dumbbell workout with just one piece of equipment. 3 day full body. day #1:. To place more emphasis on your lats (like pull ups and lat pull downs would), do these rows with your elbows tucked in close to your sides and pull the weight more toward your hips lower stomach rather than your upper stomach chest. dumbbell lateral raises. 2 sets of 10 15 reps. 1 minute rest between sets.
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