Beginner Printable Dumbbell Workout 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. 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.
Beginner Printable Dumbbell Workout 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. Step by step guide: place a pair of dumbbells under the head end of a 45 degree bench. lie face down on the bench with your arms hanging down toward the dumbbells and your feet firmly planted on the floor. extend your arms down to grab the dumbbells and turn them so your palms are facing each other (neutral grip). 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. This program calls for you to work out 3 times a week. since these workouts are full body workouts, it is best to have a rest day in between your work out days. for example, you could perform this program on monday, wednesday, and friday. this will give your body enough rest to recover in between workouts. be sure to track your rest periods.
Beginner Printable Dumbbell 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. This program calls for you to work out 3 times a week. since these workouts are full body workouts, it is best to have a rest day in between your work out days. for example, you could perform this program on monday, wednesday, and friday. this will give your body enough rest to recover in between workouts. be sure to track your rest periods. Stand with your feet hip width apart and hold a medium dumbbell in each hand. raise your hands so your arms are bent to 90 degrees, keeping your elbows hugged to your sides. with your core engaged. Dumbbell squat 3 6 12 dumbbell bench press 3 6 12 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.
Printable Dumbbell Back Exercises Stand with your feet hip width apart and hold a medium dumbbell in each hand. raise your hands so your arms are bent to 90 degrees, keeping your elbows hugged to your sides. with your core engaged. Dumbbell squat 3 6 12 dumbbell bench press 3 6 12 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.
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