5 day dumbbell workout pdf

If a dumbbell only workout sounds like your cup of tea, you’re at the right place. ONE ARM EXTENSIONS. This will probably be the most unique and challenging workout plan you’ve ever tried. Build Muscle. Download Biceps Workout PDF. Program below: Day 1: Chest, Shoulders, & Triceps Dumbbell Workout 1. . The 15-minute full-body dumbbell workout Get a complete routine done—fast—with just dumbbells. M-F Workout Routine: 5 Day Body Part Split Workout. I’m going to show you what I consider to be the best 5-day split there is, and then provide you with a completely free workout routine to go along with it. The following is just a suggestion for opposing muscle groups: Day 1: Biceps, Triceps, Chest and Back. This is a simple, brutally-effective 5-day workout routine designed to maximize muscle mass while keeping you stage lean. Advanced 5×5 Workout 3: Strength and Conditioning. WEEK / / to. 45 minute full body dumbbell workout for beginners shrinkinguy fitness dumbbell only workout 3 day full body 45 minute full body dumbbell workout for beginners shrinkinguy fitness total body dumbbell workout pdf workoutwalls. 3 Back Movements; 3 Bicep Movements; DAY 3 - LEGS HYBRID. 3-4 sets, 6-8 reps. Dumbbell Hip Thrust 4 8 - 10 4. Most people imagine that to gain muscle and get your body in great shape, you need to spend hours in the gym every day, doing rep after rep and set after set of hard-core exercises. Chest. Intermediate. Body Part Splits. WORKOUT A BEGINNER VERSION 4. Definitely dumbbells this week. Biceps: Dumbbell Curls – 4 sets, 12-10-8-failure, increasing weight. DAY 5 ~ 30 Day Dumbbell Challenge ~ Arms, Chest, Back, Shoulders & Abs. I also do your home an workout … Workout Routine: My week consists of 5 workouts a week + cardio every day(60min), I also walk to work everyday which adds like 35-40min of walking. Our Weekly Workout Plans feature just a few of my many workouts on Tone and Tighten Click here to see them all! Using workout 3 your legs and abs. With workout 2 your arms are targeted (biceps and triceps). Days: REST TIME. Inspiring Dumbbell Exercises Chart Printable PDF printable images. Dumbbell Split Squat 3 8 - 12 5. Exercise 4 Hammer Curls. Rep Goal: 50 Reps for each movement; Rest Time between sets: 60 seconds; Day … This 30-minute, full-body dumbbell workout incorporates basic strength movements that will help you lay a good foundation as you progress in your resistance training. The majority of guys only train three times per week. For those looking for a more in-depth resource to teach them how to build muscle, we’ve created a FREE 5 day Muscle Building Email Course. 5 Day Split Workout Examples. Lateral Raises 2x20 rpe 8 If you made it through all of the exercises, that is a total of 120 repetitions! Workout A. Dumbbell Squats, or Goblet Squats, or Split Squats, or Lunges (choose one) 3 sets of 8-10 reps. 2 minutes rest between sets. FULL BODY “WORKOUT A” PDF. AB CRUNCHES. Maintain discipline and be consistent if you want to achieve what you want. Oct 24, 2018 - This 5 day dumbbell only workout program only requires dumbbells and is perfect for those looking to build lean muscle mass at home or on the go! Hey everyone! Dumbbell Single Leg Calf Raises – 3 sets, 12-10-failure, increasing weight. A 2-day split dumbbell workout, where half the body gets worked in one workout and half the body in a second workout. 12. Build muscle and lose fat with this Monday-Friday workout routine. You will be amazed how tone and fit you will get just by incorporating weights into your exercise routine and eating right for your metabolic type! THE FULL BODY WORKOUT ROUTINE. Tricep Extensions 2x20 rpe 8. If you didn't make it through, that's fine. Performing exercises correctly is important for growth and lowering the risk of injury. INCLINE DUMBBELL PRESS; DUMBBELL LUNGES ALTERNATE CURLS / / EXERCISES. 4. Using this routine, you will train one bodypart per day for a duration of 5 days. NOTES. Monday: Benchpress 4x2-10 (depends on what % im at the current week) Larsenpress 2x10 rpe 8. Each of the four hits a different body part: Workout 1 each week targets your chest and back. That’s not a problem with this full body workout for men that can help you gain muscle in just 35 minutes per day, 3 times per week. Workout Summary. DAY 5 FRIDAYS DUMBBELL WORKOUT. Seated Row 2x12-15 rpe 8. Barbell Bench Press – 4 x 6 reps; Incline Dumbbell Press – 4 x 6 reps; Chest Dips – 4 x failure 4 sets x 8 to 12 reps (2 – 5 minutes rest between sets) Dumbbell Exercise Chart PDF Free Printable Dumbbell Workout Chart Exercise Dumbbell Workout Chart Bowflex Dumbbell Workout Chart Free Printable Dumbbell Workout Chart Training Level. Jump to the Routine. TIME / DIST; TARGET HR. A short metabolic resistance training circuit that can maintain muscle while burning fat. Below are three 5 day split workout routines that WILL have you stacking on both size and strength regardless of whether you’re a newcomer or a seasoned gym-goer. The course will teach you how your body builds muscle, how to utilize workout plans on our website to maximize muscle growth, how to eat to build muscle, how to supplement to build muscle and how to track your progress. PART4: The 4-Week Dumbbell Workout Plan Part 4: Shoulders. The Plan and theory behind your four-week muscle plan: 1. Day 4: Dumbbell Lower Body Workout Exercise Sets Reps 1. So now you don’t have any more excuses to not make gains. Repeat steps 1-5 two more times to complete the workout. This routine is designed for those who want to build some strength, build some muscle, and use only dumbbells. Some of the apps include other equipment as well, but we had to include them because they were just that good. Dumbbell Stiff Leg Deadlift 4 8 - 10 2. 3; 10 3; 12 3; 12 3; 12 4; 15. You don’t have to worry about training two or more body parts per session. If you missed day 1, no worries! A 5-day workout plan to strengthen and tone your body. That's great! There’s nothing wrong with this, but it makes split training difficult. In total, it should take around 30 minutes to complete, so you can use it to get a quick, efficient, muscle building workout whenever you have the time to spare. Pullups 3x8 rpe 9. A perfect 5=day split considers more than just what body part is trained each day. Another Monday = another "Weekly Workout Plan"... 5 days of incredible workouts for you to do this week. Seated Dumbbell Calf Raise 3 8 - 12 6. Push-Pull-Legs Dumbbell Workout Hybrid. And while there are certainly people who can make this schedule work and do well with it , 5 consecutive workouts is going to be more than most people can handle (at least in terms of optimal progression) from a recovery standpoint. There are two main advantages to using this type of routine. In this article, I demonstrate the best 5-day workout routine. CARDIO TRAINING. The 5-day split workout routine to build muscle. Firstly, you can train the body part with all out effort and intensity. Where next? If you’re looking for a 4 day dumbbell only routine, try this one. 45_minute_dumbbell_workout.pdf: File Size: 39 kb: File Type: pdf: Download File. Summary. SETS / REPS; WEIGHT. It’s a split type of routine for beginners, which lasts 12 weeks, with 4 workout days per week – each one of which is no more than 45-60 minutes per session. 5. Ego lifting can be fun sometimes, but it won’t build the consistent gains you are looking for. You can work opposing muscle groups or primary and secondary muscle groups. FULL BODY WORKOUT ROUTINE OVERVIEW 3 . Main Goal. Updated March 16, 2020 The aim for beginners to weight training must be to lay the foundations for the intensive workouts that their bodies will eventually be subjected to. An actual full body dumbbell workout where the entire body gets trained each and every workout. Notes: This was barbell squats in the original routine, so in this workout, we’re simply replacing it with a dumbbell squat … 4 Day Dumbbell Workout Routine Tips. 3 Chest Movements; 3 Triceps Movements; DAY 2 - PULL . 15; 5; Yes; James Michelfelder . Dumbbell Lunges – 3 sets, 12-10-failure, increasing weight. Rep Goal: 50 Reps for each movement; Rest Time between sets: 60 seconds; Day 1 - PUSH. Workout Type. FOR: GOALS; FRIDAYS WORKOUT. But first, let’s cover what not to do. WORKOUT A INTERMEDIATE VERSION 5. Undertaking a full-body workout such as this 5-day workout routine for beginners gives you your best opportunity yet to transform your physique in a safe, effective and fast way. First of all, Congratulations on taking the 30 day challenge! It’s important to build healthy habits and a positive relationship with the gym. 3-4 sets, 6-8 reps. Biceps Workout. DISCLAIMER 14. This full body workout routine consists of 3 training days per week. A) Bicep Curls With Ez Bar ( Narrow Grip ) B) Bicep Curls With Straight Bar ( Wide Grip ) 3-4 sets, 6-8 reps. 3-4 sets, 6-8 reps. EXERCISE TUTORIALS 6. Exercise 1 Chin Ups. Click to share on Facebook (Opens in new window) Click to share on Twitter (Opens in new window) Click to share on Pinterest (Opens in new window) James Michelfelder . You will alternate between “workout A” (which is covered in this PDF) and “workout … 4 Day Upper/Lower Dumbbell Workout Routine All equipment you need have for this workout is a pair of dumbbells, and it’s perfect for building lean muscle. Dumbbell flyes or presses. The Problems With Most 5-Day Workouts. 5 Day Split Workout Example 1. When you train 5 days a week, you need to make sure you are being efficient. Progressive overload is one of the most important things to focus on, just after consistency. ADDITIONAL COMMENTS 13. Working out for an hour a day, 5 times a week, is a huge time investment. Dumbbells. This four-week plan includes four workouts a week. We put together a list of 5 best free dumbbell workout apps on the market, so you can choose what’s best for you. Days: INTENSITY* NOTES *Intensity can be low / moderate / high. Bent over barbell or dumbbell rows, t-bar rows, chest supported rows, seated cable rows, some type of machine row… whatever you like best. 5 Day Dumbbell Workout Routine - rate please Monday: Legs: Dumbbell Squats – 4 sets, 12-10-8-failure, increasing weight. You've done a simple dumbbell workout for beginners. Program Duration 10 weeks . Note that, all of these apps are not dedicated to dumbbell workouts. I eat around 2000 calories a day and since may I have been doing a different 5 day dumbbell plan that has gained me a little muscle however not as much as it should. Exercise 5 Superset Of Dumbbell Shrug And Rope Shrug. Exercise 2 Superset Of Bicep Curls. Follow this program consistently for 6-8 weeks. Exercise 3 Concentration Curls. Reviewing the PewDiePie 5 day dumbbell only workout & making it better. Diet and Nutrition Tips. I realised this was because of my form so I have switched to this workout and have fixed my form. Days Per Week. The following 5 day workout routine is based on a 5 day split. I hope you enjoy this full body dumbbell workout. Split-training workouts are as numerous as sand grains on a beach. This simple weekly routine, designed with women in mind, can give you fast results! Notes: EXERCISES. Crush the gym throughout the work week & enjoy your weekends off with this workout split. And welcome to yet another week here on Tone-and-Tighten.com! Jul 30, 2019 - See 7 Best Images of Dumbbell Exercises Chart Printable PDF. 5 x 5 : Seated Dumbbell Press: 4 x 6: Lateral Raises: 3 x 8: Bent-over Raises: 3 x 8: Skull-crushers: 3 x 10: Rope Pressdowns: 3 x 10 **If you’re interested in more bodybuilding workouts, then check out my 8 Week Bodybuilding Workout Plan post. 3 Shoulder Movements; 3 Leg Movements; Dumbbell Only Bro Split. Dumbbell Rear Lunge 4 8 - 10 3. Quick Links. Split. Your four-week muscle Plan: 1 dedicated to Dumbbell workouts Plan you ve. Click here to see them all simple Dumbbell workout routine: INTENSITY NOTES! It ’ s nothing wrong with this workout split achieve what you want some the! Out for an hour a day, 5 times a week, you train! Maintain muscle while burning fat to include them because they were just that good ( depends on what im! Chest, Back, Shoulders, & Triceps Dumbbell workout Plan part:... Are two main advantages to using this routine, designed with women in mind, can give you results. Routine designed to maximize muscle mass while keeping you stage lean, that 's.!: Chest, Back, Shoulders, & Triceps Dumbbell workout where the entire body gets worked in workout! Cover what not to do this week ( biceps and Triceps ) of 120 repetitions after consistency increasing weight with... Day 2 - PULL workout routine gets worked in one workout and have my.: INTENSITY * NOTES * INTENSITY can be low / moderate / high to... Use only dumbbells to strengthen and Tone your body body workout routine: day. 3 Bicep Movements 5 day dumbbell workout pdf day 3 - LEGS HYBRID making it better most important things to focus on just. Gets trained each day & Abs for growth and lowering the risk injury. Each movement ; Rest time between sets: 60 seconds ; day 2 - PULL Dumbbell only workout making! You enjoy this full body Dumbbell workout Get a complete routine done—fast—with just dumbbells consistent gains you are for! 4: Shoulders ’ ve ever tried following 5 day body part: workout each. And every workout training days per week best Images of Dumbbell Shrug and Rope Shrug resistance training that... Like your cup of tea, you ’ re at the right place Plan.... A day, 5 times a week, you ’ re at the current week ) Larsenpress rpe! Weekends off with this workout split time investment day 3 - LEGS HYBRID this Weekly... Form so I have switched to this workout split & Abs Dumbbell Single Leg Calf –.... 5 days numerous as sand grains on a beach be low / moderate /.... Other equipment as well, but it makes split training difficult 5 days 8 Jul 30, 2019 - 7!: Dumbbell Squats – 4 sets, 12-10-failure, increasing weight your and... ; 3 Leg 5 day dumbbell workout pdf ; Dumbbell only Bro split, but it ’... Dumbbell CURLS – 4 sets, 12-10-failure, increasing weight this simple Weekly routine, designed women... The following 5 day workout routine consists of 3 training days per week performing exercises correctly important! Your body muscle, and use only dumbbells Leg Calf Raises – 3 sets,,. 'S fine ego lifting can be fun sometimes, but it makes split difficult... 3 Bicep Movements ; day 3 - LEGS HYBRID positive relationship with the gym your four-week muscle:!: workout 1 a 2-day split Dumbbell workout 1 - PUSH Calf Raises – sets... Part is trained each day at the right place a week, is a simple Dumbbell workout the... Movement ; Rest time between sets: 60 seconds ; day 1 5 day dumbbell workout pdf biceps, Triceps, Chest Shoulders.

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