Printable Dumbbell Workout Chart Workout split overview. the workout plan will follow an upper and lower body split, ensuring that you are training the muscle group twice per week for maximum muscle growth. day 1: upper body. day 2: lower body. day 3: active recovery. day 4: upper body. day 5: lower body. Download 12 week dumbbell workout plan pdf. more dumbbell workouts plan. if you want more of these, check out this article: 5 day dumbbell workout. selecting your dumbbells. a set of dumbbells ranging from 3 10 lbs (1 5 kg) is ideal for developing lean muscle mass and reducing body fat.
Fitness Tips Dumbbell Workout Dumbbell Workout Routine Workout Plan Dumbbell workout 2: lower body. bulgarian split squat 4 sets x 8 12 reps. dumbbell romanian deadlift 4 sets x 10 15 reps. goblet squat or dumbbell hack squat 3 sets x 10 15 reps. sliding leg curl 3 sets x 10 15 reps. weighted crunch 3 sets x 20 25 reps. The ultimate hiit workout plan pdf. updated. july 29, 2024. published. april 24, 2024. hiit workouts involve short bursts of intense exercise followed by periods of rest or lower intensity activity. this 4 week hiit workout plan pdf will help boost your metabolism, burn calories, and improve your cardiovascular fitness. Day 6 rest; day 7 rest; 5 day dumbbell workout routine. in your dumbbell only workout plan for 5 days, you can dedicate one day for all key muscle groups (chest, back, shoulder, legs and arms), also training abs on one or two days a week. you can start off your dumbbell routine with chest day followed by back. 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.
Printable Dumbbell Workout Chart Printable World Holi Vrogue Co Day 6 rest; day 7 rest; 5 day dumbbell workout routine. in your dumbbell only workout plan for 5 days, you can dedicate one day for all key muscle groups (chest, back, shoulder, legs and arms), also training abs on one or two days a week. you can start off your dumbbell routine with chest day followed by back. 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. Day 1: lower body and abs. dumbbell romanian deadlifts: 3 sets x 10 reps. dumbbell sumo squats: 3 sets x 12 reps. walking lunges with dumbbells: 3 sets x 20 steps. dumbbell hip thrusts: 3 sets x 12 reps. dumbbell step ups: 3 sets x 12 reps (each leg) standing calf raises: 3 sets x 12 reps. crunches: 3 sets x 20 reps. 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.
12 Week Dumbbell Workout Plan Pdf Free And Printable Justfitо Day 1: lower body and abs. dumbbell romanian deadlifts: 3 sets x 10 reps. dumbbell sumo squats: 3 sets x 12 reps. walking lunges with dumbbells: 3 sets x 20 steps. dumbbell hip thrusts: 3 sets x 12 reps. dumbbell step ups: 3 sets x 12 reps (each leg) standing calf raises: 3 sets x 12 reps. crunches: 3 sets x 20 reps. 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.
Printable Dumbbell Workout Chart Workout Chart Dumbbell Workout
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