Beginner Dumbbell Workout Plan
Row the weight up leading with your elbow. This workout grows with you.
Beginner Workout Plan 30 Day Workout Calendar Nourish Move Love
Dumbbell Exercises Routine For Beginners.
Beginner dumbbell workout plan. The exercises in this dumbbell workout plan change every two weeks for maximum progress. 2-3 minutes rest between sets. Another great dumbbell workout for beginners is the shoulder press.
Bend your arms 90 degrees at the elbows so your triceps are aligned with your back. You will repeat these workouts each week for six weeks giving you time. 12 pounds 15 pounds 20 pounds.
Dumbbell Bench Press 3 10 5. Here is your 6-Week Bowflex Home Workout Plan. Dumbbell training allows you to workout one side of your body at a time which is great for curing any strength imbalances youve developed.
Dumbbell Squat 3 10 2. Starting Position Stand up and hold two dumbbells one at shoulder level and the other high with your arm extended palms facing each other. Recommended dumbbells for a beginner woman.
In addition this workout can be done in the comfort of your own home or in the gym. 5 pounds 8 pounds 12 pounds. To get through everything you can try and lighten your weights do only 1 set instead of 2 or just do as many of the exercises as possible.
TipsCaution Be careful not to jerk your back in an effort to help you raise the dumbbells. Upper Body B Pull-Ups or Band Pull-Downs or Bent Over Dumbbell Rows choose one 3 sets of 6-8 reps. 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 3 10 - 20.
If you have a pair of dumbbells then you can do this total body dumbbell workout. Dumbbell Shoulder Press 3 sets of 6-8 reps. 20-minute workouts each day involving both strength and cardio to keep you healthy and happy during these challenging times.
Brace your core so your body is straight from head to heels. Using just a pair of dumbbells and this dumbbell-only routine youll be able to hit all the major muscle groups in your body and build a stronger body in only 30 minutes a day. Recommended dumbbells for a beginner man.
Arnold Press Side lateral raises. Bent Over Dumbbell Rows or. Heres a beginner dumbbell workout.
Dumbbell Stiff Legged Deadlift 3 10 3. Dumbbell Press 10 reps x 3 sets. Bent Over Dumbbell Row 3 10 4.
Lateral Raises 2 8 6. From beginner to advanced it doesnt matter what level of fitness you have. Why It works your upper back one side at a time so you can fully engage.
Its ideal for the beginner or someone who has limited amounts of equipment available. If youre just starting out take it easy at first. Motion Push one dumbbell straight up until your elbow comes close to locking while lowering the other at the same time.
Day 1 1. If you didnt make it through thats fine. If you made it through all of the exercises that is a total of 120 repetitions.
A shoulder press can be done sitting on a bench or standing if you want to engage more of your back. 2-3 minutes rest between sets. Lift the dumbbells up and back as you straighten your arms.
Im sharing here a sample of one-week beginners dumbbell workout routine. Standing Dumbbell Curl 2 8 7. Youll begin the program with a full-body training split meaning youll train all major bodyparts in each workout as opposed to splitting up your training.
Where When to Workout. The workout targets all of the major muscle groups and uses one exercise per muscle group. Start standing up tall with your feet shoulder width apart while holding a dumbbell in each hand.
It should take only 30 -- 45 minutes per workout. If necessary you can change modify or create your own routine according to your plan. The weight should be light enough that you can do 12 to 15 reps of each exercise but heavy enough that rep 15 feels reasonably challenging to complete.
Hinge forward at your hips keeping your core pulled in and your back straight. Train three days this first week performing just one exercise per bodypart in each session. Weekly Dumbbell Exercise Routine DAY 1.
Lunges-8 reps x 3 sets. So with this in mind dumbbell workouts. Squat- 10 reps x 3 sets.
And because each limb moves independently your core has to brace harder to prevent you from tipping to one side. Its a full body workout that can be performed two to three times per week depending on your level of fitness. They get a little harder each time.
They tend to advance every two weeks to keep you on your toes and encourage as much progress as possible. Once the six weeks are up change up the weights and go again. Youve done a simple dumbbell workout for beginners.
As the name implies it is best used for working your shoulders. The Dumbbell Workout Plan. The following dumbbell workout has been designed for beginners and intermediates.
This can be done seated or standing. Grab a pair of dumbbells palms facing your body and hold them at your sides. What are the best dumbbell shoulder workouts.
A 4 day per week plan using only adjustable dumbbells and an adjustable bench.
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