Free Printable Dumbbell Workout Chart Dumbbell Workout Workout 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. 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 Exercises 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. 3 x 15 20. 2. full body workout. the full body workout routine involves training every muscle, from the upper to the lower body. the total body workout program builds muscles and strength and enhances cardiovascular fitness. here’s a 6 day full body dumbbell workout routine that includes training 30 minutes each day. 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.
Printable Dumbbell Exercises 3 x 15 20. 2. full body workout. the full body workout routine involves training every muscle, from the upper to the lower body. the total body workout program builds muscles and strength and enhances cardiovascular fitness. here’s a 6 day full body dumbbell workout routine that includes training 30 minutes each day. 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 8 best dumbbell only exercises. related: 5 day dumbbell workout split. because the 12 week dumbbell workout plan in this article has several phases, the exercises selected for this list have unique criteria. specifically, they’re some of the best at each phase of the program. read on to find out more about why each of these moves makes. 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.
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