Dumbbell exercise pdf download

Your again is made up of lots of muscle mass classes, such as the trapezius, rhomboids, latissimus dorsi, and erector spinae. More than 21, 000 moves designed to build muscle, increase strength, and burn fat murphy, myatt, editors of mens health magazi on. If you have any complain about this image, make sure to contact us from the contact page and bring your. Uses these illustrated printables to guide you as you exercise your legs. Here are a few of our favorite dumbbell exercises from our trainer app to help you get tight abs, firm legs, sculpted arms and a strong chest. Dumbbells are great for working the major muscles groups in your lower body, including your gluetal muscles, hamstrings, and quadriceps. Dumbbells are universal sports projectile for training both in the gym and at home. Jul 09, 2017 it comprises of strength training using your body not weights, therefore it is not a dumbbell workout. 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 exercise sets reps full body dumbbell lunge 3 6 12 dumbbell floor press 3 6 12 wide grip pull up 3 6 12. Created at click through to customize and download as a free pdf.

You also can find dumbbells in 1, 2 or 3 lbs that are great for toning exercises. Scroll below to see full instructions along with our printable pdf for the. If youre a beginner or more experienced and just need a few new ideas, check out a sample weightlifting chart. They can be used to develop the various different elements of. This workout routine is meant for those who do not go to a gym or looking for a full body routine with dumbbells only. The best dumbbell exercises to build muscle and burn fat.

Grasp the dumbbell in one hand with your palm facing upward. This routine is full of exercises which will help you build your total physique the b. Stand up and hold one dumbbell with each hand down the side of your body, palms facing each other. Make sure youre doing the lifts properly by checking your form against the instructions and graphics for each individual exercise. A dumbbell is usually 10 to 15 inches long and weighs from 5 lbs to more than 100 lbs. Dumbbell exercises are generally performed with a dumbbell in each hand. Spread your legs apart into a v and lean forward slightly. Workout routine barbell full body printed on may 26 2011 workout routine snapshot 1 workout days 0 cardio exercises 7 strength training 0 stretching exercises. Dumbbell squats pdf overall dumbbell lunges pdf overall. Home workout routine top 8 dumbbell exercises youtube. You can also perform the exercise on a stability ball instead of a bench, which will activate more core muscles to maintain. Bending at the knees, push your hips back and squat down, as if sitting in a chair.

Youll find setweight dumbbells and adjustable dumbbells that have small collars that clip on, or screw on the ends of the dumbbells to hold on the weight plates. The 30minute dumbbell workout program to build muscle you dont need fancy equipment to build muscle strength. Your back has several muscle groups, including the trapezius, rhomboids, latissimus dorsi, and erector spinae. Where is the source and how you can use these images. Perform a squat with arms in a boxerready position. The dumbbell pullover can be performed with straight arms as above or bent arms bentarm dumbbell pullover, with a barbell or ez bar instead of a dumbbell, or with a small dumbbell in each hand instead of one dumbbell. It is a circuit workout that generates amazing results. The following workout is designed for those who only have access to a set of dumbbells. Print this now full body circuit with weights 236641.

Dumbbell curl incline curls triceps kickbacks triceps extensions wrist curls lower body squats lunges leg extensions stiff legged deadlifts leg curls calf raises sit ups ab laterals leg raises notes. Legs 24 exercises, arms 10, chest 9, shoulders 10, back 8, abs 17, cardio 14, and full. Jul 14, 2019 the metabolic dumbbell exercise of choice is a killer. 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 3 10 20 dumbbell shrug. It comprises of strength training using your body not weights, therefore it is not a dumbbell workout. Adjustable dumbbells are less expensive and take up less space making them ideal for a home gym. Rest your elbow on the inside of your thigh and let the dumbbell hang. Dec 04, 2018 at the base of the blog, you can download our training plan for free spartan races. Ensure your client is drinking throughout the session. Workout for beginning and intermediate weight lifters pdf. Of all the dumbbell exercises for biceps, the biceps curl is the most important to learn as it is the foundation that most of the other dumbbell exercises are based.

The total weight of the dumbbell is therefore 25 lbs 11. Please practice handwashing and social distancing, and check out our resources for adapting to these times. Grasp two dumbbells at shoulder height, with your palms facing forward. This is the new way to get in shape according to one of londons leading. Sculpt a better body right now with just a few pairs of these everyday weights. Adding dumbbell weights to your workout routine is an excellent way to boost the amount of calories you burn, increase your muscle tone, promote bone density, and ramp up your metabolism. It is a small change to make if you want to try the advanced version. At 2 sets per exercise the routine lasts 45 minutes if you rest 1. Stand with your feet hipwidth apart, arms bent, holding a dumbbell above each shoulder. Pacer treadmill, ryder exercise bike, fusion ex bike.

Dumbbell shoulder push pdf in general dumbbell aspect laterals pdf medial heads of the deltoids again workouts. The information contained in this page was posted by user. Hopefully, you will be able to take these exercises and apply. Printed on apr 28 2011 workout routine snapshot 1 workout days 0 cardio exercises 7 strength training 0 stretching exercises 2 forearms 1 back 1 biceps 1 chest 1 shoulders 1 triceps. Stand up and hold one dumbbell with each hand down. This dumbbell only routine will get you on the fast track to muscle mass gains. Full body workout at home without equipment download pdf. This is something that i did when the usos and sheamus from the.

Thats why weve created this quick, calorieburning, totalbody 15minute dumbbell workout. This exercise will work your quads, hips, hamstrings and glutes. This workout is perfect for anyone who works out at home in their home gym, travels frequently and needs a goto program they can do in limited hotel gyms, or anyone out there who prefers training with dumbbells over other implements. Full body workout at home pdf full body workout blog. Attilas five pound dumb bell exercise internet archive. Exercise intensity moderate to high warm up this workout should begin with a 510 minute cardiovascular activity exercise, as well as exercise specific stretches to elevate the heart rate and prepare the body for exercise. This is something that i did when the usos and sheamus from the wwe came in for a lower body workout and it. Dumbbell shoulder press pdf overall dumbbell side laterals pdf medial heads of the deltoids back exercises. The 30minute dumbbell workout program to build muscle. The information on this page is for educational purposes only.

You can use either the dumbbell exercises described in the chest exercise printables or. The alternative is to do the exercise with your back at a 4590 degree angle. We cap off our dumbbell only workout series with a 6 day workout split that utilizes nothing but dumbbells. The action of putting your knee and hand on a flat bench will make targeting your middle back muscles lats very comfortable and effective.

Workout routine dumbbells upper body printed on apr 28. Dumbbell exercises form an integral part of most strength training programs. Hold a dumbbell in the hand on the side of the knee that is on the bench with your elbow bent at 90 degrees and your palm facing your body. It is not intended to be a substitute for informed medical advice or care. Click to download a printable pdf dumbbell workout. This 5 day dumbbell only workout program only requires dumbbells and is perfect for those looking to build lean muscle mass at. The best printable dumbbell exercises pdf obriens website.

This search results for dumbbell weights exercises calendar. Get in shape fast with an amazing full body routine that will leave you ready to show off your results. Difficulty ranges from beginner to advanced and targets every muscle group. While your lats will do most of the work, the rear deltoid muscle will also be solicited in helping raise the dumbbell. Printable dumbbell exercises pdf template business psd. When you start, you should perform one overall exercise for each muscle group.

This fullcolor book has pictures of each exercise along with stepbystep instructions. Jul 21, 2015 4 print pdf available at the end of the infographic. Workout routine barbell full body printed on may 26 2011. The dumbbell weight has been set to 20 lbs 9 kg on one side and 30 lbs. An important point to note when teaching olympic style lifts is that exercise technique is paramount. Dumbbell exercises are an easy way to upgrade your fitness arsenal by earning extraordinary results using basic kit. Sit on a bench with your feet on the floor and your back straight. Click to download a printable pdf dumbbell workout routine. It incorporates the use of dumbbells to increase the resistance of the exercise, but also includes some body weight exercises. Following the popularity of its bestselling dumbbell poster, newme fitness recently unveiled the dumbbell workout exercise poster volume 2 on their amazon store and at for those wanting even more variety and the chance to incorporate some lesserknown exercises, this latest edition displays the correct form needed to. Workout routine dumbbells full body printed on apr 28 2011. Fully extend your arms without locking your elbows. Place one knee on a weight bench and lean forward at the waist, keeping your back straight and supporting yourself with your opposite hand. It provides you with a 30day program to ensure you the best possible way.

The kneeling onearm row is probably the best back exercise one can do using a dumbbell. Press the dumbbells straight up towards the ceiling, keeping your palms forward. The metabolic dumbbell exercise of choice is a killer. Workout routine dumbbells full body printed on apr 28 2011 workout routine snapshot 2 workout days 0 cardio exercises 14 strength training 0 stretching exercises 2 abs 2 back 2 chest 2 shoulders 2 thighs 1 biceps 1 calves 1 forearms 1 triceps. It provides you with a 30day program to ensure you the best. View the full body dumbbell workout workout with easytofollow exercise illustrations and download as printable pdf. Over 20 dumbbell exercises complete with animated diagrams. For example the standing bentover flyes shows the exercise done while you keep your back at a 30degree angle. For many individuals they arent able to afford a gym membership or arent able to get to a gym. Lift like a girl dumbbell workout a exercise set 1 set 2 set 3 1 goblet squat workout 1. Tired of the gym, or do you not even have access to one. Keeping your chest lifted, squat as low as you can.