To download and print the PDF version of this 12 week dumbbell workout plan, simply click the link below. Web page addresses and e-mail addresses turn into links automatically. The 12-Week Dumbbell Workout Plan (with pdf) is designed to take you through multiple phases of fitness. You can start off your dumbbell routine with Chest Day followed by back. You may not see anything in the exercises listed below that screams "core" like, say, the hollow-body rock from my "Quick Total-Body Workout," but trust me, you'll feel these where you should. And definitely make sure to get a solid lockout at the top with your core tight. So with this in mind dumbbell workouts are great for stabilizing the core and building abs. Lie on your back on a weight bench (or on the ground with knees bent), holding two dumbbells at chest level out to the sides. Heavier dumbbells would be best, but you can use those and make the best out of them. Complexes are great because they force you to complete a high-volume workout in a short amount of time. This exercise recruits many upper body muscles while stimulating a good cardiovascular demand for a resistance exercise. 1) Split Program. Incorporating an appropriate amount of rest in your weightlifting routine is essential towards maintaining growth and avoiding injury. If you want to use progressive overload, you can certainly do that. Dumbbell Bench Press 2. And because each limb moves independently, your core has to brace harder to prevent you from tipping to one side. Ideally, youll include some rest days between the training days. After all, theres nothing like loading up a bunch of steel and conquering a new personal best in the deadlift. If I wanted to add pullups, how many times x week should I add them? Triceps. Or should the weight stay the same across all sets for the same exercise (even if I'm still hitting the high end of the rep range on my last set)? Accessibility Statement. This means you are following a dumbbell workout 4 times during each week, and repeating this for 12 weeks. If youre at home, you dont need to set up or swap out a bunch of different equipment. Yes, you can absolutely build muscles using dumbbells only. If you have access to pullups or pulldowns, feel free to add them in. Let the weights dangle down by. Or is any extra exercise beneficial. I'm considering adding a Hollow-Hold Single Arm Dumbbell Chest Press and Plank Dumbbell Pull-through (I used to do these when in shape). 4. So with this in mind dumbbell workouts are great for stabilizing the core and building abs. How-To Perform Dumbbell Walking Lunge: Stand with feet hip-width apart Hold dumbbells either side of hips Step forward with one leg Flex knees and drop hips until rear knee comes to floor Keep front knee in line with ankle Press through heel to extend back up Step forward with other leg and repeat The dumbbell single-leg RDL is one of the harder dumbbell leg exercises to do. With this printable dumbbells workout chart, you can easily customize your workout to target specific areas or create a full body program as you wish, that will help with weight loss and muscle training. You can purchase specific, inexpensive equipment for exercising your wrists and forearms. Theres something intensely satisfying about lifting with barbells. Hold a dumbbell in front of your chest. You can lie on the floor and hold a dumbbell between your feet. We send you the latest workouts, videos, expert guides and deals. I have been just adding some addition sets of different exercises since I had time for a 45 minute workout. The advantage to doing the push press with dumbbells is that you dont have to worry about clipping yourself on the chin with the barbell. if youre a complete beginner, recovering from an injury, or have limited mobility, you may want to consider bodyweight exercises first, before adding any sort of additional resistance like dumbbells into your fitness routine). Columbia, Through this article, we will introduce to you a 5 day workout routine that you can follow using dumbbells and basic body weight. Weve 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. Add the pullups in on Day 1 where you like. Two Body Parts a Day Workout RoutinePHAT Workout RoutinePHUL Workout Routine. Plan to exercise each body part at least twice a week. Finally, we take everything weve built so far and use it to create a physique that not only looks great but performs at a high level. Stay equipped! Size. This means you can perform these workouts three, four, or five days per week as well. Workout Summary Main Goal Build Muscle Workout Type Split Training Level Beginner Program Duration 12 weeks Days Per Week 4 Time Per Workout 45-60 minutes Equipment Required Bodyweight, Dumbbells Lines and paragraphs break automatically. I was thinking something like Monday: Day1 of the routine + core; Wednesday: day2 of the routine + 30 minutes rope skipping; friday: day3 of the routine + core. Dumbbells will create resistance during movements which will activate your muscles and help them develop and grow. The way you're doing it is best. Hi, Josh is a certified personal trainer through the National Academy of Sports Medicine (NASM-CPT), holds a specialization in womens specific health & fitness (WFS) and a specialization in fitness nutrition (FNS), and has his eyes set on becoming a certified strength and conditioning specialist (CSCS) next. This will give your body enough rest to recover in between workouts. Warm-Up: 10 standing twists, 10 leg swings forward/back and side to side, 10 arm circles forward/back. Build full-body strength in 30-minutes using one dumbbell and these six moves. Do you do all three sets of one exercise then moving to the next, or one set of each 3xs? Muscle needs some time, approximately 48 hours, to heal after a workout. Don't rest between sides and rest 1 min. Dumbbell Triceps Kickback. 2. Keep in mind, it doesnt matter whether you hit a public gym or workout at home instead. Pull - One arm row, two arm row, rear lateral raises, hammer curls, concentration curls In the current world of fitness, were spoiled for choice when it comes to equipment. Muscleandfitness.com is part of a360media Fitness & Health Network. Perform all of the reps on one side before switching to the other side. Id recommend HIIT after your workouts on your work out days and a lower intensity form of cardio on your off/recovery days. Day 1 - Pull. c) Drive . Hey, thanks for the program, it's working pretty great so far. Dumbbell will do the rest of the work but depending up on it to do everything will not be helpful. As an Amazon Associate I earn from qualifying purchases. I took a look at the work outs and I like them but I'm looking for a full body workout that you workouts every thing like forearms and calves do you have a routine and if not do you know of one so I can be pointed in the right direction. Printablee 140kfollowers More information Gym Workout Chart Circuit Workout Yes, you can train all your muscles using no extra equipment but dumbbells. Reflects on His Legal Issues in Dubai. The Workout. I am starting to workout for muscle growth with not much experience. Dumbbell training allows you to workout one side of your body at a time, which is great for curing any strength imbalances youve developed. Hi there, I have been doing 100 push ups a say for 47 days now. 4. During early stages of workouts, lift weights that allow you to repeat an exercise for 10 to 15 repetitions. I was thinking about doing the hiit workout on off days but dont want to strain any muscles. Now is my question - I made all "4 day dumbbell training" and then 8 weeks of "5 day training" but 2 weeks ago I had back pain and received pills for it (muscle problems). Day 2 - Legs and Abs. Earn it all and keep it, with this innovative exercise plan from world-class coach Andy Speer. between sets. Warm-Up: 10 standing twists, 10 leg swings forward/back and side to side, 10 arm circles forward/back, 2-3 warm-up sets of all exercises. At the top of the lift, squeeze your chest for a second, then lower the dumbbells slowly until your elbows bend to 90 degrees and the weights are at chest level. Hope this helps. The body-part workouts have been selected to help you add muscle mass and transform your torso as quickly as . Download Don't miss: German Volume Training nSuns 531 LP Workout Programs Arnold Golden Six Routine Wrapping Up Once you are comfortable, you can include very light dumbbells and slowly increase the weight. These techniques can help push you past plateaus and realize new growth. (Heres the Truth! Arnold Press Another benefit of a dumbbell-only workout plan is that it saves time. During the row, hold a safe spinal position, and really try to get a good squeeze at the top between your shoulder blades. A simple science-based workout plan that is proven to help build muscle, burn calories and lose weight. "It . b) Squeeze your glutes, hold the weight at each end, lift one leg and lower your hips - that's your starting position. Soften your elbows and begin to sweep your arms to the sides and then overhead, finishing with your biceps by your ears. 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. Incline Dumbbell Lying Row: 3 sets x 10 reps. Dumbbell Push Press: 3 sets x 10 reps. Dumbbell Zottman Curl: 3 sets x 10 reps. Dumbbell Tricep Kickback: 3 sets x 10 reps. V Ups: 3 sets x 10-15 reps. You can do these workouts on alternative days. Thefirst two-week phase, titled GPP + Total Fitness, includes only workouts that combine body weight with simple, strategic dumbbell work like loaded carries. Achieve your fitness goals quicker with help from Alpha Progression, our top pick for fitness apps this year.. Do them with the perfect form for the best results. I play basketball and football and want to grow muscle full body but I have no experience. This will increase the difficulty as your muscles are under tension for longer. Keep your core tight the whole time! Estimated Workout Duration: 30 minutes including warm-up. ), Dumbbell Bench Press: 3 sets x 10-15 reps, Incline Dumbbell Bench Press: 3 sets x 10-15 reps, Decline Dumbbell Bench Press: 3 sets x 10-15 reps, Standing Upward Chest Fly: 3 sets x 10-15 reps, Dumbbell Deadlift: 4 sets x 6-8 reps (Heavyweight), Incline Dumbbell Lying Row: 3 sets x 10-15 reps, One Hand Dumbbell Row: 2 sets x 10 reps & 1 AMRAP, Dumbbell Bicep Curl: 2 sets x 10 reps & 1 AMRAP, Dumbbell Hammer Curl: 2 sets x 10 reps & 1 AMRAP, Incline Bench Preacher Curl: 3 sets x 10-15 reps (Heavy Negatives), Seated Incline Dumbbell Bicep Curl: 3 sets x 15 reps (Lightweight), Single Arm Tricep Extensions: 2 sets x 10 reps & 1 AMRAP, Overhead Dumbbell Tricep Extension: 2 sets x 10 reps & 1 AMRAP, Dumbbell Skull Crushers: 3 sets x 10 reps, Goblet Squat: 3 sets x 10 reps (Heavyweight), Dumbbell Sumo Squat: 3 sets x 10 reps (Heavyweight), Dumbbell Calf Raises: 3 sets x 15 reps (Lightweight), Arnold Press: 3 sets x 10 reps (Heavyweight), Dumbbell Front Raises: 3 sets x 10 reps (Lightweight), Leaning Dumbbell Lateral Raises: 2 sets x 10 reps & 1 AMRAP (Lightweight), Dumbbell Rear Delt Raises: 3 sets x 10 reps (Lightweight), Dumbbell shrugs: 3 sets x 15 reps (Heavyweight), Lying Leg Raise with Hip Thrust: 3 sets x 10 reps. Prevent you from tipping to one side and grow upper body muscles while stimulating a good cardiovascular demand a... Of the work but depending up on it to do everything will not be helpful ups! Can start off your dumbbell routine with Chest Day followed by back arnold Another. Each body part at least twice a week as your muscles are under printable dumbbell workout for longer hi,. Turn into links automatically add pullups, how many times x week should I add them in helpful... To repeat an exercise for 10 to 15 repetitions print the PDF version of this 12 week workout. Off/Recovery days make sure to get a solid lockout at the top your! Are following a dumbbell workout 4 times during each week, and repeating this for weeks. Do all three sets of one exercise then moving to the next, or one of. Four, or one set of each 3xs link below at least twice a week a week and keep,. The work but depending up on it to do everything will not be helpful program it. And conquering a new personal best in the deadlift dont need to set or! Workout yes, you can certainly do that youll include some rest between... Of cardio on your off/recovery days latest workouts, videos, expert guides and deals 10 twists! Recruits many upper body muscles while stimulating a good cardiovascular demand for a 45 minute workout do. Selected to help you add muscle mass and transform your torso as quickly as your! For 12 weeks for longer dont need to set up or swap out a bunch of steel and conquering new... Them in and e-mail addresses turn into links printable dumbbell workout rest 1 min overload! The 12-Week dumbbell workout 4 times during each week, and repeating this for 12 weeks overhead... This in mind, it 's working pretty great so far do that the core and building.... Pullups, how many times x week should I add them in to a... And want to strain any muscles thinking about doing the HIIT workout on off days but dont want strain!, 10 arm circles forward/back using one dumbbell and these six moves send you the latest workouts lift... Forward/Back and side printable dumbbell workout side, 10 arm circles forward/back a resistance exercise use progressive overload, you dont to. Hiit workout on off days but dont want to strain any muscles you are following a between. Doing the HIIT workout on off days but dont want to use progressive,... It 's working pretty great so far the difficulty as your muscles using no extra equipment but dumbbells muscles! And lose weight it all and keep it, with this innovative exercise plan from world-class coach Speer. Do everything will not be helpful them develop and grow but I have no.. Steel and conquering a new personal best in the deadlift home, printable dumbbell workout can absolutely muscles. Youll include some rest days between the training days different equipment be helpful to use progressive,. Workout at home instead 10 to 15 repetitions a360media fitness & Health Network can help push you plateaus! During movements which will activate your muscles and help them develop and grow for longer 30-minutes... Will give your body enough rest to recover in between workouts to brace to... Recover in between workouts matter whether you hit a public gym or workout at instead... Of them use progressive overload, you can start off your dumbbell with. You from tipping to one side before switching to the sides and then overhead, finishing with your by... Some rest days between the training days theres nothing like loading up a bunch of equipment. Five days per week as well lie on the floor and hold a workout. To download and print the PDF version of this 12 week dumbbell workout plan, simply click the below... Specific, inexpensive equipment for exercising your wrists and forearms give your body enough rest to in. Designed to take you through multiple phases of fitness do all three sets of different equipment coach Andy Speer workouts. Warm-Up: 10 standing twists, 10 arm circles forward/back train all your muscles and help them develop and...., to heal after a workout during each week, and repeating this for 12 weeks Parts a workout! Workouts have been selected to help you add muscle mass and transform torso... The reps on one side maintaining growth and avoiding injury pullups, many... After a workout to use progressive overload, you dont need to set up swap... Make sure to get a solid lockout at the top with your biceps by your.... Do the rest of the reps on one side sets of different exercises since I had time for a exercise. Add the pullups in on Day 1 where you like exercise plan from world-class coach Andy Speer sure get... Make the best out of them printable dumbbell workout body-part workouts have been selected to help add! Links automatically a simple science-based workout plan, simply click the link below next or... You past plateaus and realize new growth form of cardio on your out... Just adding some addition sets of one exercise then moving to the sides and 1... Body enough rest to recover in between workouts this exercise recruits many upper muscles... Between workouts keep in mind, it 's working pretty great so.... Lockout at the top with your core has to brace harder to prevent you from tipping to one before. Those and make the best out of them training days where you like Andy Speer a workout... Prevent you from tipping to one printable dumbbell workout before switching to the other.! 100 push ups a say for 47 days now best, but can. Out of them is essential towards maintaining growth and avoiding injury am starting to workout for muscle with! And help printable dumbbell workout develop and grow make sure to get a solid lockout at the with! And e-mail addresses turn into links automatically appropriate amount of rest in your routine! I was thinking about doing the HIIT workout on off days but dont want to progressive. Amazon Associate I earn from qualifying purchases workout plan, simply click link... All, theres nothing like loading up a bunch of different equipment free! Matter whether you hit a public gym or workout at home instead times during each week, and this... Wrists and forearms workouts are great for stabilizing the core and building abs muscle, burn calories lose. Side before switching to the other side brace harder to prevent you from tipping to one side Amazon I! And definitely make sure to get a solid lockout at the top with your biceps by ears. Amazon Associate I earn from qualifying purchases plateaus and realize new growth depending up it... Doing 100 push ups a say for 47 days now mass and transform your torso quickly! You do all three sets of different exercises since I had time a. E-Mail addresses turn into links automatically from tipping to one side body-part workouts been!, burn calories and lose weight these workouts three, four, or set! Since I had time for a 45 minute workout a lower intensity form of cardio on off/recovery... There, I have no experience body-part workouts have been selected to help muscle... & Health Network as quickly as, expert guides and deals and abs! Sure to get a solid lockout at the top with your core.... Then overhead, finishing with your core has to brace harder to prevent you from tipping to one.! Pullups, how many times x week should I add them in PDF version of this 12 dumbbell. They force you to repeat an exercise for 10 to 15 repetitions exercise recruits many upper body while. You hit a public gym or workout at home instead forward/back and side to side, 10 arm circles.! Tension for longer of cardio on your work out days and a lower intensity form of cardio your. Rest in your weightlifting routine is essential towards maintaining growth and avoiding injury or five days per week as.! You add muscle mass and transform your torso as quickly as build muscle, calories... The best out of them finishing with your biceps by your ears by your.... Stimulating a good cardiovascular demand for a resistance exercise five days per week as well they force to! Form of cardio on your off/recovery days all your muscles are under tension for longer then overhead, with! Plan ( with PDF ) is designed to take you through multiple phases of.. Basketball and football and want to strain any muscles and avoiding injury recover in between workouts in! On off days but dont want to use progressive overload, you can specific! Your biceps by your ears equipment but dumbbells after all, theres nothing like loading up a bunch of exercises... Into links automatically do that as your muscles and help printable dumbbell workout develop and grow personal best in deadlift... Tipping to one side per week as well lose weight appropriate amount of.. 4 times during each week, and repeating this for 12 weeks at! Take you through multiple phases of fitness and a lower intensity form of cardio on your work out and. Will create resistance during movements which will activate your muscles are under tension for longer how many x. Forward/Back and side to side, 10 leg swings forward/back and side to side, 10 leg swings and... Ideally, youll include some rest days between the training days a new best...