Dumbbell Workout Poster 10 Free Pdf Printables Printablee 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. 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.
Printable Dumbbell Workout Customize And Print 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. January 10, 2023. in this 12 week dumbbell workout plan you’ll find a routine that can add muscle, and shape to what you have now. dumbbells and dumbbell only workout routines gained crazy popularity during the pandemic when fitness facilities were closed. people found out that they could actually get a good workout without a myriad of. 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. Hold a dumbbell in each hand at your sides, standing tall. advance with one leg and lower your body until both knees form 90 degree angles. push through the front heel to return to the starting position. dumbbell lunges target the legs, back muscles glutes, and core muscles.
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