Dumbbell Exercises Chart Printable 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. Keep your forearms at 90° to the floor and directly aligned underneath the dumbbell. don’t fall victim to letting the weight fall back in toward your upper body, or out to the side. concentrate on moving the weights with your pecs and not “pushing”. this may sound weird since the exercises are called “presses”.
Printable Dumbbell Workout Chart 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. 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. How to do it: 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. Our dumbbell workout chart pdf contains easy to follow instructions for 10 of the most effective exercises. each exercise includes detailed descriptions and helpful illustrations so you can get the most out of your workout. plus, the pdf is easy to print and share, so you can take it with you to the gym and show it off to your friends.
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