3 day dumbbell workout plan pdf
Dumbbell Calf Raise 4 20 6. Day 5 - Shoulders Traps and Forearms.
Printable Dumbbell Workout Routine Chart Dumbbell Workout Workout Chart Full Body Dumbbell Workout
This workout routine consists of chest biceps triceps forearms back legs calf shoulders and abs for 3 months.
. Dumbbell Hamstring Curl 3 8 - 12 5. PDF of This Workout Plan. The workout is designed to build muscle and strength.
Incline Dumbbell Bench Press 4 8 - 12 4. Quad Hamstring Glutes Calves Abdominal Muscles Oblique. Plank 3 20 Secs Day 3.
Chest Supported Dumbbell Row 3 8 - 12. This is a workout you can do at home just using a set of dumbbells and barbells. Dumbbell Plie Squat 3 8 - 12 4.
While each routine has stated workout days ofMonday Wednesday and Friday any other three nonconsecutive days each week can be used. 4 Day Maximum Mass Workout Split. Plank 3 20 Secs Day 5.
If youre anything like me then you like lifting and want to put on as much muscle mass as possible. If you work out at home you can save 3 Day Full Body Workout At Home. Bent Over Barbell Row 3 12 10 8 - 10 3.
Step 1Grab a weighted bar with a shoulder-width grip and let it hang in front of your body. Just let your muscles recover from the dumbbell workouts. Dumbbell Deadlift 3 10 4.
This is a 3 day home workout so its best for a Monday - Wednesday - Friday schedule. The other day could also be used to rest or involve some cardio exercise such as. Push Workouts Chest Shoulder and Triceps.
Dumbbell Split Squat 3 8 - 12 Each 4. Youll want to have at least one rest day between your workout days. Dumbbell Squat 3 10 2.
Dumbbell Split Workout Routine. Step 2While keeping the bar as close as possible to the front of your body drag the bar up alongside your body by contracting your biceps. Dumbbell Hamstring Curl 3 10 3.
Legs Workouts Quadriceps Hamstring Glute and Calf. 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 3 10 - 15 Friday. Keep your torso forward and your arms slightly bent at the elbow.
Heres the summary of this plan. Bent Over Dumbbell Row 3 10 4. On the PDF version of the workout it states One Arm Dumbbell Press and links to instructions for a One Arm Dumbell Row.
A Full Listing Of 3-Day-Per-Week Workouts. Day 1 Exercise Sets Reps 1. Friday - Legs and Shoulders.
Dumbbell Shoulder Press 4 8 - 10 3. This 12-week dumbbell workout plan comprises different types of workout routines. Dumbbell Upper Body Workout Exercise Sets Reps 1.
Each workout should take about 1 hour to complete. Dumbbell Stiff Legged Deadlift 3 10 3. Bulk Workout Plan Pdf Workoutwalls.
Standing Dumbbell Curl 2 8 7. Back biceps and forearm exercises as pull workouts and leg and core workouts. Dumbbell Arnold Press 4 8 - 10 3.
Wednesday - Back and Biceps. The following 3-day dumbbell workout plan can help in beefing up your entire body muscles. Dumbbell Side Bends 3 15 Each 7.
If you want to grow muscle and get that lean but muscular look this is how you should be training. Lift the dumbbells straight to the side until both arms are parallel to the floor. Using dumbbells to build muscle will contribute to this goal but to get ripped you have to lower your body fat percentage.
Such as full-body workout pushpullLeg-core upperlower mix and Bro split. Complete Upper Body Dumbbell Workout Exercise Sets Reps 1. Even so we urge you to talk to your doctor before you start working out using this program.
Working out three days per week is by far the most popular way to workout. We would recommend at least 2 of these days are for rest. On this web page Day 3 Exercise 3 is One Arm Dumbbell Row.
Dumbbell Hammer Curl 2 8 - 12 6. After a one-second contraction at the top slowly lower the dumbbells back down. Barbell Curl 3 12 10 8 - 10 5.
Exercises will be performed one by one in this program. Dumbbell Bench Press 3 10 5. If youre looking for a complete 30-day dumbbell workout routine then youve come to the right place.
One Arm Dumbbell Rows 4 8 - 10 Each 2. Back Biceps and Forearms. Hi Thanks for putting together this workout plan.
Hinge at the waist while keeping the back straight as you hold two dumbbells. 8-Week Bodybuilding Workout. Weighted Crunch 3 12 10 8 - 10 7.
Dumbbell and barbell home based workout. A sample schedule is. Dumbbell Lunge 3 10 2.
Train for muscle growth with dumbbells 3-4 times a week. A 4 day workout plan means you have 3 days free. 14 thoughts on Try This Effective 3 Day Dumbbell Only Workout.
Monday - Chest and Triceps. Lying Dumbbell Extension. Dumbbell Hip Thrust 4 10 - 15 5.
Get 10k steps a day. Hit your body weight in grams of protein per day. Hanging Leg Raise 3 12 10 10 - 12 Last set is your all out HIT set to failure.
Incline Dumbbell Bench Press 3 8 - 12 4. Reverse Grip Pulldown 3 12 10 8 - 10 4. 30 to 45 minutes.
We have carefully selected the exercises we have put together here and how we have structured the routine for optimal results. Work Out Anywhere on Any Device With No Equipment Needed. Chest Supported Dumbbell Row 3 8 - 12 5.
Standing Dumbbell Calf Raise 3 8 - 12 6. The PPL includes chest triceps and shoulder exercises such as push workout. One Arm Dumbbell Row 4 8 - 10 2.
Ill share a simple easy to follow 30-day dumbbell workout plan with PDF that will help you build strength muscles and improve your physique at. Week 10 UpperLower split Monday- Upper Body Workout. Monday Day 1.
Dumbbell Military Press 3 10 5. Pull Workouts Back Biceps and Forearms. Incline Dumbbell Curl 3 12 10 10 - 12 6.
Tuesday- Lower Body Workout. Summary of beginner dumbbell workout routine. Ad From Free Webinars To On-Demand Workouts Get a Fitness Plan That Meets Your Needs.
My question is im 57 250 lbs and i want to loose the weight and build or tone muscles at the same time is your dumbbell workout plan good for loosing fat and building muscles thank you. This is a 3 day workout program. Lying Dumbbell Extension 2 8 Day 2 Exercise Sets Reps 1.
Lateral Raises 2 8 6. Day 3 Dumbbell Step Ups three sets of 10 reps Pistol Squats two sets of eight reps Bent Over Dumbbell Row four sets of 12 reps Arnold Press three sets of 12 reps Bent Over Lateral Raise three sets of 15 reps Zottman Curls two sets of 12 reps Close Grip Dumbbell Press two sets of. Dumbbell Pullover 3 12 10 6 - 8 2.
Similarly talk to your trainer and.
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