Alternating walking lunges: 3 x 20. You can perform them alternatively if you train more than twice a week. This is a strength focused program that is filmed in real time and includes a variety of training methods. Dec 1, 2023 · To do this workout correctly, you’ll need some equipment. Week 1: 10 kg- 3 sets of 8 reps (Success) Week 2: 15 kg-3 sets of 8 reps (Success) Week 3: 20 kg-3 sets of 8 reps (Success) Now let’s say you fail to reach the target volume of 24 reps on week 4 with 25kg. This 3-month weight-lifting plan for women is designed to enhance feminine curves by building strength and toning key areas. The program includes five meals a day (1200-1600 calories) and plenty of meal options to incorporate into your weight loss diet program. Dec 28, 2022 · Whether you’re a beginner or a seasoned lifter, you’ll be able to hit personal bests in all your lifts including squats, deadlifts, bench, and more. Week 7 – Phil Heath Back Workout. This program includes di!erent workout splits, such as push/pull/leg, upper/lower split, full-body workout, and Bro split. Week 4 – Ronnie Coleman Shoulder Workout. Interval Cardio: Run 400 meters at maximum pace and rest 2. Split Type: Hybrid Split. Apr 18, 2020 · See Full Disclosure. Our intense circuit ab workout is designed to maximize results. Upper Body Foam Rolling: 4 minutes. Exercise 2 – Preacher Curl. You’ll do full-body resistance band workouts to increase your strength, mobility, flexibility, and endurance in this phase. Warmup helps you prepare to push more weight and lower the risk of injuries. Feb 24, 2023 · You’ll get your glute in our 12 Week Kettlebell workout program. Printable and FREE! Crossfit. Apr 20, 2023 · Workout 2 (Days 2 and 4) Push-ups or dumbbell deficit push-ups: 3 x AMRAP (as many reps as possible) Dumbbell bent-over row: 3 x 12. You can adjust the session Sep 25, 2023 · Download The PHUL Workout Program PDF. 3. e, tone). Apr 1, 2021 · Weeks 7–12: Upper/Lower Split with Increased Intensity. It will be a worthwhile and lasting investment. 3 Day Upper Lower Split for Strength & Mass. Each week has four training days, with the recommended set up being Monday/Tuesday/Thursday Feb 18, 2024 · Download our free Upper Body Dumbbell Workout PDF for details, including the proposed equipment selection options. Dumbbell Overhead Tricep Extension: 8-12 x 3. Dumbbell Shrug 3 12 - 15 MUSCLEANDSTRENGTH. If you’re looking for an ultimate and effective 12-week ab workout plan to bolster your core strength and sculpt your six-pack abs, you’ve come to the right place. Chest Supported Dumbbell Row 3 8 - 12 5. Jul 13, 2022 · Week 1 to 3 – Mixed Body Part Split. This program is for all fitness levels and abilities – beginners or advanced individuals alike. Jump To Week 1. Tuesday – Legs and Glutes. 1. Nov 2, 2021 · Mountain Climber (15-sec) Front Leg Swings (10 reps/leg) High Knees (15-sec) Bear Crawls (30-sec) Repeat twice times. Day 5 – Pull. Once you complete the first month, you’ll train four times weekly for the next four weeks (5-8). We follow our lower body Leg Day with an upper body focus, Shoulder Day. The first phase is adhering to a hybrid size/strength routine, one that helps prepare your body to endure the stresses to follow. Here’s the phases, and why they’re in place…. Jun 15, 2023 · Wednesday. Day 3: Back & Biceps Dumbbell Workout Exercise Sets Reps 1. Here’s what you’ll achieve: Build as much muscle as possible in 12 weeks. Bent-Over Reverse Fly. So, anyone who wants to shed some kilos and improve their shape can follow download this diet program pdf. Body part splits. 45 Minute Gym Workout Routine (5 Days a Week) The Best Hybrid Workout Program. Sep 13, 2022 · Here’s the outline of a 10-week chest workout program: Week 1: Lou Ferrigno Chest Workout. Exercise Sets Reps Leg Press 2 12 Lying Leg Curl 2 12 Seated Cable Row 2 12 Flat Bench Press 2 12 Dumbbell Press 2 12 Dumbbell Shrug 2 12 Tricep Pushdown 2 12 Barbell Curl 2 12 Back Extension 2 12 Standing Calf Raise 2 12 Barbell Wrist Curl 2 12 Crunches Jun 10, 2022 · Other gym workout plans: 30-Minute Split Workout (5x Week) with PDF. Explore our exclusive dumbbell workout plans, offering a wide range of Feb 24, 2022 · Weeks 1- 4. Achieve your fitness goals with this free 12 week dumbbell workout plan. COM THE TOOLS YOU NEED TO BUILD THE BODY YOU WANT® Store Workouts Diet Plans Expert Guides Videos Tools 12 WEEK FAT DESTROYER: COMPLETE FAT LOSS WORKOUT & DIET PROGRAM This is a complete 12 week program to help you get ripped. Dumbbell Row: 3 sets x 15 reps. Variety isn’t important by itself. For example, if you workout Mar 9, 2023 · This free printable 12 weekly light workout plan PDF provides the structure both instruction to help newbie see results quickly. Incline press – 3 sets of 8-12 reps. June 30, 2023. The Ultimate 4-Day Bro Split. Improve strength and power. Day 4: Upper Body. Kettlebells work great for building capped delts and thickness around the shoulders. Incline Dumbbell Bench Press: 3 sets x 15 reps. In this program, you’ll do squat twice a week. The body-part workouts have been selected Jun 30, 2023 · The 4 Week Dumbbell Workout Plan (Free PDF) Perry Mykleby, ACE CPT. e. PDF is your ultimate dumbbell workout guide. Apr 21, 2023 · The push pull legs split has been shown to offer numerous benefits, and below are some of the primary ones worth highlighting. Day 6 – Legs & Abs. Machine Leg Extensions- 3 sets of 5-8 reps. The latest addition to the 12 week series. He used to follow pull-legs-pull split (PLP) – pull workouts on day one, leg workouts on day two, and push workouts on day three. Round 3 – 2 sets of 3 reps at 70-80% of your 1RM, 4-min rest. Bench press – 3 sets of 8-12 reps. Legs make up the lower body workouts. Arms are next, divided into triceps, biceps, and forearms. Week 5 – Lee Haney Back Workout. If you add the dumbbells, expect to spend about $1400. Dumbbell Bent Over Row 4 8 - 12 2. Stay motivated and track your progress with our printable PDF. It’s a full-body gym workout plan for weight loss and muscle gain. If you want to reduce training frequency, follow this three-day upper lower split. Dumbbell Overhead Press: 3 sets of 10 to 12 reps. To download and print the PDF version of this 12 week dumbbell workout plan, simply click the link below. None of these are accidental, so make sure that you follow them all. 5 Day Full Body Workout Routine. Sliding Leg Curl 3 sets x 10-15 reps. Muscle Building Workouts. It will take 30 minutes to complete one session, and each session will start with warm-up exercises followed by floor-based Pilates training. Mar 22, 2022 · Week 1. The routine follows a Push-Pull-Legs A-B format. This free printable 12 week dumbbell workout plan PDF provides an structure and orientation to assist beginners see results quickly. Discuss your workout routines and exercises here. 1-min jog at 40% of your MHR. Start your fitness journey today! One Arm Dumbbell Row 3 6 - 12 Standing Dumbbell Curl 3 6 - 12 Two Arm Seated Dumbbell Extension 3 6 - 12 Sit Up 3 10 - 25 Wednesday Exercise Sets Reps Full Body Dumbbell Step Up 3 6 - 12 Dumbbell Stiff Leg Deadlift 3 6 - 12 Seated Dumbbell Press 3 6 - 12 Standing One Leg Dumbbell Calf Raise 3 10 - 20 Dumbbell Shrug 3 10 - 15 Dumbbell Side Bends May 10, 2023 · Week 5 – Calum von Moger Old School Bodybuilding Arms Workout. Dumbbell Lunges- 3 sets of 5-8 reps. Workout 1 targets your chest and back; workout 2 your arms (biceps and triceps); workout 3 your legs and abs; and workout 4 your shoulders. Be sure to track your rest periods Aug 3, 2023 · 1-2 minute Band Pull-apart. The mixed body part split includes training the upper and lower muscle groups in each session. Dumbbell High Pulls from Floor x 40 seconds / Rest 20 seconds. Warm-up: Start your workout with warm-up sets on each training day. This back and chest specialization workout is performed 2 days per week and combines a day of heavy compound movements along with a second rest-pause day. Oct 21, 2022 · The 12 week program is a variation on an Upper-Lower split, with the upper body divided into Shoulders, and Chest-Back. Tripod Dumbbell Row 4 8 - 12 Each 3. Our workouts database has hundreds of free workout plans designed for building muscle. PDF! At 54 pages the DUMBBELL . 0. You’ll do arms on Leg day to balance the workload. 2-min jog at 40% of your MHR. Sep 29, 2021 · This FREE 30-Day Home Workout Plan for women will get you fitter and stronger! From full body HIIT workouts to leg days, arms days and rest and recovery days. Explore. Week 6 – Jay Cutler Back Workout. We’re looking at targeting every muscle, every fiber and every angle in this comprehensive strength program. Single-leg dumbbell hip thrust: 3 x 15 each leg (use an ottoman or chair instead of a box) Side plank hip dips: 3 x 20 each side. Okay! Let’s uncover the complete schedule of an 8 week dumbbell workout plan for beginners. Week 6: Phil Heath Chest Workout. Rep ranges are set in the range renowned for building muscle size, shape, and density (i. In the second phase, you’ll be following a plan That will allow you to toil through the week successfully without suffering from fatigue. Then we've got you covered with the Buff Dudes Dumbbell Only . Week 2 – Arnold Back Workout. Hit your body weight in grams of protein per day. Renegade Row March x 5 each arm. Sep 22, 2023 · Related: The Ultimate Endomorph Workout Plan with PDF. Apr 2, 2024 · Step 2: Follow the program phases properly. Weeks 9-12. Apr 12, 2021 · This workout can be performed as a full workout routine for up to 12 weeks. Monday: Chest, Triceps, and Lateral Delt. Week 2 – Jay Cutler Shoulder Workout. That’s because no matter what level of Aug 11, 2023 · 12 Week Back Workout Routine for Ultimate Growth. Here’s a 10-minute warm-up workout for bench press: Stationary Bike: 5 minutes. We’ve programmed glute work into Leg Day (Day 1) and in Glute-Back Day (Day 4). Tuesday: Back, Biceps, and Hamstrings. Aug 9, 2023 · Is free printable 12 week dumbbell workout plan PDF provides the structure and guidance to help beginners see results quickly. Dumbbell Triceps Kickback: 8-12 x 3. The A-B split provides for additional days and exercise variety. Sessions/week: 5 days a week. COM THE TOOLS YOU NEED TO BUILD THE BODY YOU WANT® Store Workouts Diet Plans Expert Guides Videos Tools DUMBBELL ONLY WORKOUT: 5 DAY DUMBBELL WORKOUT SPLIT This 5 day dumbbell Use a slightly heavier weight than you used in weeks 1-3. Day 3 – Push. Upper Body Dumbbell Workout PDF. The 3-Month Dumbbell Pro Workout Program I’ve also created an ultimate 3-month dumbbell workout program that includes 72 days of detailed workout, 100+ dumbbell exercises (compound and isolation), the combination of high and low reps range, and some macros details. Don’t expect immediate results. Here, you’ll find everything you need to sculpt, strengthen, and transform your body using the power of dumbbells. Round 4 – 2 sets of 2 reps 80-90%, 4-min rest. Rest 60-90 seconds between sets. Not much. Weeks 7-12 split the workouts into two parts: upper body and lower body. Strength Workout: Perform four sets of 15 bench presses, 12 lunges per leg, and 10 Romanian deadlifts. 1K Reads 65 Comments. A combination of these split types will help you build a sizable physique and get you in shape over time. Skinny Guy Workout Plan PDF. Weighted Crunch 3 sets x 20-25 reps. To keep it handy, download the above 12-week PHUL workout routine spreadsheet PDF here. Mesomorphs can make appreciable gains when following a simple 3-day per week plan. Since these workouts are full body workouts, it is best to have a rest day in between your work out days. The program calls for you to work out 4 days per . Dips – 3 sets of 8-12 reps. Train for muscle growth with dumbbells 3-4 times a week. Don’t take workouts from the later phases and do them earlier in the program. Nov 10, 2023 · This Franco Columbu’s routine involves training the shoulder, pecs, and arms five times, abs seven times, and back and legs four times in a 2-week cycle. The plan includes pictures of each exercise. Scribd is the world's largest social reading and publishing site. Our Mass-Attack training routine is a 12-week, three-phase plan consisting of four, six, and two weeks, respectively. Apr 22, 2022 · This free printable 12 week dumbbell exercising plan PDF provides the structure and instructions to help beginners see results quickly. Week 3 to 6 – Full Body Training. Push-Pull-Legs is a ready-made 3-day routine, so PPL makes sense for them. Week 4: Franco Columbu Chest Workout. Workout 3 – Arms Focus Day. Plan to invest about $1000 US to outfit your home gym. You’ll repeat the circuit 7 times with minimal rest or no rest at all, ensuring a high-intensity session. Add your thoughts and get the conversation going. Day 2 – Legs & Abs. On your first day, you’ll focus on strength (heavyweight sets), and on the other day, you’ll lift (moderate weight) to build firm legs and progress your strength. May 17, 2021 · The Ultimate Full-Body Dumbbell Workout. The legs get a bit of a breather during this workout. Week 5: Kevin Levrone Pecs Workout. 12 Week dumbbell workout plan PDF - Free and Printable! - JustFit. Bench Press. Three working sets: 6-8 reps, 1-2 minutes of rest. Day 3: Rest. DB Sprinter Lunges x 40 seconds / Rest 20 seconds. Pull day includes back, biceps, and forearm exercises; leg day comprises thigh, calves, and glute exercises; and push day Mar 14, 2023 · The Ultimate 12 Week Pilates Exercise Program. PDF Workout Plan. This workout routine is for all fitness levels and is scalable from beginners to advanced. Week 6 – Athlean X Shoulder Workout. Warm-up Exercises: Pick any two to three exercises and do them for 10 minutes. This will give your body enough rest to recover in between workouts. Saturday: Back, Rear Delt, and Quads. Jump to the training program now! Alternatively, you can download the free PDF using the link below: 12 Week Strength Training Program PDF. Stay the course and let the plan work. Pin Press 2 sets of 15-20 reps with an empty barbell. Week 3: Chris Bumstead Pectorals workout. PHUL-4-Day-Workout-Routine Download. Recently, I’ve created a 3-month abs workout challenge program for people who want to focus more on abs development. Bulgarian Split Squat 4 sets x 8-12 reps. I’ve shared the best 12 week dumbbell workout plan (with a free PDF) in this article that will help you build strength and muscles and improve your physique. Single-Dumbbell Halo. Muscle Endurance, Power, Strength Training. Barbell Bench Press: 10-15 reps x 3 sets. Oct 3, 2022 · Here’s how you’ll train your muscles throughout the week. Oct 31, 2023 · 12 Week Squat Workout Routine to Progress Your 1RM. I’ve shared two days of workouts for each week. 6-Day Upper Lower Split for an Aesthetic Body. FREE PPL WORKOUT PLAN (DOWNLOAD NOW) 8 Week Chest And Back Specialization Workout Routine. This program is suitable for beginners who want to build foundational strength and lean mass. Tuesday: Rest. 30 Minute Dumbbell Workout Plan for 30 Days - Day 1 – Chest and Biceps Day 2 – Quads and Abs Day 3 – Back and Triceps Day 4 – Hamstring, Glutes, Calf and Abs Day 5 – Shoulder and Sep 13, 2021 · Whey Isolate Protein. 7 %âãÏÓ 8 0 obj > endobj xref 8 130 0000000016 00000 n 0000003284 00000 n 0000003464 00000 n 0000004082 00000 n 0000004331 00000 n 0000004469 00000 n 0000004605 00000 n 0000004743 00000 n 0000004880 00000 n 0000005018 00000 n 0000005155 00000 n 0000005290 00000 n 0000005427 00000 n 0000005564 00000 n 0000005699 00000 n 0000005836 00000 n 0000005972 00000 n 0000006110 00000 n Oct 28, 2022 · Free 12-Week Ab Workout Plan PDF for Six-Pack Abs. A 12-week workout calendar and weight tracker sheet are included. Add one day of low intensity cardio, and you have your plan. Program Duration: 8-10 weeks. Incline Dumbbell Bench Press: 3 sets of 10 to 12 reps. Here are examples of 10 and 15 minutes treadmill runs. Jan 4, 2024 · I primarily design workout plans and share science-based, practical, and logical information that can help you become stronger, flexible, and healthier. Week 9 to 10 – Muscle Group Workout. ROUND 3: Renegade Row March x 5 each arm. Barbell Squats- 5 sets of 5-8 reps (Heavyweight) Machine Leg Press- 3 sets of 5-8 reps. Depending on your fitness level, you can perform one. HR12WEEK 4. Round 1 – 2 sets of 6 reps (desired weight) 2-min rest. Unlike the above routine, you’ll train your upper body and lower body on separate days during this plan. Get 7-10k steps a day. 1 Hour Full Body Workout to Build Muscle. Apr 22, 2022 · Similarly, equipment enjoy the Terra Core is multipurpose and can be used as adenine base into perform dumbbell exercises too. You can follow this program at your own pace. There are four dumbbell workouts a week and each hits a different body part. All you need is a set of dumbbells and 30 minutes a day. Welcome to the Ultimate 12 Week Bodyweight Workout Plan, designed to improve your control and connection with your body, while promoting strength, power, lean muscle growth, and balance. Day 2 – Shoulders. By splitting your exercises into pushing movements, pulling movements, and leg exercises, you can ensure that you’re hitting all the major muscle groups evenly. Perform four sets of 6 to 12 reps with 1-2 minutes of rest in between. Week 2: Calum von Moger Pecs Workout. For example, on your chest day, perform two to three sets of pec deck fly, and on your back day, start your training with pull-ups, etc. Leaning Dumbbell Lateral Raises: 3 sets x 15 reps. Workout Plan Structure. Lee Hayward’s 12 week bodybuilding program is broken up into four 3 week cycles, each cycle focusing on adding volume to the same set of lifts before switching to new movement variations and rep ranges for the next 3 week cycle. The workouts are created by fitness experts and come with a free downloadable PDF you can reference when training. The interval time between sets would be 1 to 2 May 4, 2023 · Here’s the outline of the 12-week shoulder training program: Week 1 – Jeff Nippard Shoulder Hypertrophy Program. One Arm Dumbbell Row 3 6 - 12 Standing Dumbbell Curl 3 6 - 12 Two Arm Seated Dumbbell Extension 3 6 - 12 Sit Up 3 10 - 25 Wednesday Exercise Sets Reps Full Body Dumbbell Step Up 3 6 - 12 Dumbbell Stiff Leg Deadlift 3 6 - 12 Seated Dumbbell Press 3 6 - 12 Standing One Leg Dumbbell Calf Raise 3 10 - 20 Dumbbell Shrug 3 10 - 15 Dumbbell Side Bends Dumbbell Workout 2: Lower Body. Superset involves performing one or multiple sets of two exercises with no Dec 9, 2022 · Welcome to the Ultimate 6 Day Push Pull Legs Workout Routine, designed to increase muscle gains and improve overall body composition. Day 1: Upper Body. Use the filters below to find the best workout for your goal, training experience and equipment access. Article from. Duration/session: 45-60 minutes. 5 times as long as the run lasts x 5-6 rounds. justfit. Monday – Chest and Triceps. Push-ups – 3 sets of 8-12 reps. The full-body workout involves performing at least one exercise for every major muscle group in each Apr 25, 2023 · Warm-up: Before you begin lifting weights, you need to perform warm-up exercises to increase blood flow and get your muscles ready to lift weights. To round the hips and firm the glutes, exercises like squats, lunges, and glute bridges are Dec 4, 2022 · December 4, 2022. Lying Leg Raises- 3 sets of 15-20 reps. In this 4 Week Dumbbell Workout Plan you’ll find a routine that can add muscle, and shape to what you have now. Oct 14, 2022 · 10 Workouts To Integrate into The Fat Loss Workout Plan. Kettlebells, dumbbells, barbells, calisthenics…. Rest 2-3 minutes between complexes. 2. Aug 5, 2023 · If you’re looking for an easy-to-follow and effective workout plan that includes dumbbell and weight bench exercises, you can download this routine. Nov 18, 2021 · Generally, the your need 24-48 hours away calm toward receiving recover. So, you should design a program in a way that your muscles get 48 hours von rest to you triebwagen them once. 755. Round 2 – 2 sets of 5 reps at 60-70% of your 1RM, 3-min rest. Schedule: Week 1 – CBum Back Workout. Dec 8, 2023 · Frank Zane follows a three-week cycle workout that involves 12 training and nine rest days. Close Grip Squeeze Ups x 40 seconds / Rest 20 seconds. Apr 16, 2024 · Here’s the theory behind your four-week dumbbell workout plan. Bodyweight training: 20 push-ups, 15 sit-ups, 10 bar dips, and 5 pull-ups (quad-sets) x 4 rounds. Wednesday: Quads, Glutes, and Core. I selected exercises that are known muscle-builders. pdf - Free download as PDF File (. You are on our exclusive dumbbell workout page, where we bring you carefully curated dumbbell workout programs designed to ignite your fitness journey. Dumbbell Romanian Deadlift 4 sets x 10-15 reps. Reverse Grip Dumbbell Row 4 8 - 12 5. Exercise 1 – Barbell Curl. Here’s a quick summary of the bench and dumbbell workout program. Day 1: Upper A. Jun 22, 2017 · This program calls for you to work out 3 times a week. Week 5 – Arnold Shoulder Workout. Aug 9, 2023 · This free printable 12 week dumbbell workout set PDF provides the structure and guidance to helped beginners see schlussfolgerungen quickly. This free printable 12 week dumb-bell workout plan PDF providing an structure and guidance to help beginners see results quickly. 41K subscribers in the WorkoutRoutines community. And then you’ll work out five days a week in the last four weeks (9-12). Dumbbell Pullover 3 8 - 12 4. To give you an overview, the 2 workouts are summarized below. Before you get going on the complexes, grab a 10- to 12-pound dumbbell and complete the warm up. Friday: Chest, Shoulder, and Calves. This release printable 12 week dumbbell workout plan PDF provides the structure and guidance to help beginners perceive results quickly. This free printable 12 week dumbbell workout plan PDF provides which structure both guidance to help beginners see results quickly. Dumbbell Squat 4 8 - 10 Apr 3, 2024 · 1. Franco dedicated an entire session to his back and leg day to hit them hard. Week 7 to 8 – Push/Pull Split. Forearms are featured with arms on this focus day only. A free 12-week, total body, dumbbell workout plan in beginners so includes a PDF calendar of the 49 best dumbbell exercises. This workout routine may not give you an instant pump but will improve your strength and The Hourglass workout program includes 3 dedicated days for ab training, focusing on removing excess fat around your stomach. June 28, 2022. 1 set, 10 reps (in both directions) 2. Week 3 – Phil Heath Shoulder Workout. In the last phase, you’ll challenge your strength by increasing %PDF-1. This 3 day dumbbell split routine allows you to hit your upper body twice and lower body once a week. May 6, 2024 · Week 9 to 12 – Muscle Group Split. Week 3 – Kai Greene Back Workout. 10-minute. Jun 28, 2022 · The Ultimate 12 Week CrossFit Program (Free PDF) Mike Julom, ACE CPT. Day 5: Lower Body. Day 2: Lower Body. This available printability 12 week dumbbell workout plan PDF provides this structure and guidance to help beginners see results quickly. txt) or read online for free. The Skinny Guy Workout Plan. Day 4: Push. app. Bicep curls – 3 sets of 8-12 reps. Treadmill. Nov 4, 2023 · Workout Plan Structure. Dumbbell Bicep Curl 3 10 - 15 6. Dumbbells and dumbbell-only workout routines gained crazy popularity during the pandemic when fitness facilities were closed. Tricep pull-downs – 3 sets of 8-12 reps. Mar 18, 2023 · Workout 2 – Shoulder Focus Day. ROUND 4: Renegade Row March x 5 each arm. It’s structured as an A-B Push-Pull-Legs which takes a natural 3-day split and turns it into a 6-day plan. Do that at least once a week. Printable 5 Day Dumbbell Workout Plan. Arnold Press: 3 sets x 15 reps. Overhead Dumbbell Tricep Extension 3 8 - 12 7. Jan 15, 2018 · This program takes no prisoners in its mission to build as much muscle as is humanly possible in only 3 months. Push pull legs (PPL) splits are a very popular three-way split and are often programmed by the best coaches. Balanced Muscle Development. 4. Here’s what your schedule could look like: Week A: Monday: Workout 1. Dumbbell Hammer Curl 3 10 - 15 Day 4: Legs & Core Dumbbell Workout Exercise Sets Reps 1. The aim is to achieve rounded hips, toned shoulders, and a slender waist. Shoulder press – 3 sets of 8-12 reps. Ectomorphs can make noticeable gains when following this plan. Weeks 5-8. 15-minute. Dumbbell Bench Press: 3 sets x 15 reps. 12-week-dumbbell-workout-plan-pdf. For example, you could perform this program on Monday, Wednesday, and Friday. Day 7 – Upper Body. You can check out as many as 70 bodyweight aerobic exercises that can raise your heart rate. Download your free full body workout plan with daily guided, videos on YouTube. Periodization and variety are built in to prevent boredom and plateau. All of it is space efficient, so you won’t need a lot of surplus square footage for storage. invest in a new pair of dumbbells), or even venture out and join a local gym that will have more of a variety of equipment for you to use. 5. During this period, you’ll work on growing lean mass by focusing on upper and lower body muscles specifically. Progressive overload, supersets and compound exercises are used to build strength while adding in cardio, mobility and pilates sessions to keep the weekly routine perfectly balanced. PDF contains: 12 Week Dumbbell Only Plan split into 4 phases, each 3 weeks long Detailed tutorials with photos for over 75 exercises! Feb 11, 2022 · The Upper Lower 3 Day Dumbbell Workout Split. Week 4: 25 kg 3 sets of 8 reps (Fail) Now drop 2 reps per set, perform 4 sets of 6 reps, and continue like before. Incline Dumbbell Lying Row: 3 sets x 15 reps. So without further ado, let’s move on to our ideal 7 day gym workout schedule: Day 1 – Upper. 12 week kettlebell program summary. This 12 week dumbbell workout plan is written in stages. Apr 10, 2024 · In the gym, add some low intensity steady state cardio, aka LISS. We go one step farther and divide each of those into a primary “more intense” day, and a secondary “less intense” day. You’ll train three days a week for the first four weeks (1-4). pdf), Text File (. Seated/Standing Calf Raises – 3 sets of 5-8 reps. Dec 17, 2023 · How to get ripped while training with only dumbbells: Be in a caloric deficit (find your basal metabolic rate and reduce 500-1000 calories a day from your daily calorie intake). The Buff Dudes Dumbbell . Barbell Skull Crusher: 8-12 x 3. One-arm Dumbbell Overhead Extension: 3 sets of 12 to 15 reps. Dumbbell Pinwheel Curl 2 8 - 12 6. Day 3: Active Recovery. Dumbbell Reverse Fly Upper Back, Shoulders 6-12 reps, 3 sets Isometric Dumbbell Row Hold Back, Biceps 6-12 reps, 3 sets Bicep Curl Biceps 6-12 reps, 3 sets Hammer Curl Biceps, Forearms 6-12 reps, 3 sets Exercise Muscles Worked Reps/Sets Shoulder Press Shoulders 6-12 reps, 3 sets Lateral Raise Shoulders 6-12 reps, 3 sets Upright Row Shoulders 4. Dumbbell Bicep Curl: 3 sets x 15 reps. His routine also comprises supersets. Week 4 – Ronnie Coleman Back Workout. Goblet Squat or Dumbbell Hack Squat 3 sets x 10-15 reps. Table Of Contents. Dumbbell Fly: 8-12 x 3. After 12 weeks you may want to consider altering the volume, weight you use (i. Arm exercises feature the classic biceps and triceps movements. We’re proud to announce our ultimate 12 week CrossFit Program that is designed to improve your cardiorespiratory capacity, stamina, endurance, and strength. A solid guideline is 10,000 steps walking in a single session. Feb 1, 2022 · Day 1 (Chest, Shoulder, Triceps, Quads, and Glute) Dumbbell Front Squat: 3 sets of 12 to 15 reps. In the first week, you’ll end up doing Workout 1 twice, while in the second week you’ll do workout 2 twice etc. Day 4 – Leg & Abs. They are intended to divide the total body into logical work segments so that each gets resistance Walking Dumbbell Lunge 3 10 Seated Calf Raise 3 15 - 20 Cable Crunch 3 20 Russian Twist 3 20 MUSCLEANDSTRENGTH. May 27, 2023 · In this article, I’ve shared an ultimate 12 week weight loss meal plan for males and females both. Two warm-up sets: 6-12 reps/set, take 30-60 seconds of rest between sets. Dumbbell Incline Bench Press: 8-12 reps x 3. 3 Month Body Transformation Workout Routine For Women. And once you decide the challenge yourself with higher frequency training, follow this ultimate 5 Saturday- Legs. Aug 9, 2023 · This free printable 12 week dumbbell workout plan PDF provides the layout and guidance to help starters please results quickly. Dumbbell Bench Press: 3 sets of 10 to 12 reps. This free 12 week dumbbell workout plan PDF will help you get results quickly by giving you structure and guidance. 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. aoqydpqhgzaynxnabsda