Anyway, what are the best of it? 0000002936 00000 n Workout Routine - Dumbbells - Upper Body 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. 0000031322 00000 n 0000063699 00000 n 0000048220 00000 n 0000061892 00000 n 0000040760 00000 n 0000013981 00000 n 0000005601 00000 n 0000063928 00000 n 0000007797 00000 n 0000057508 00000 n But, you might need some equipment to support your activity. Incline Dumbbell Bench Press 4 8 - 12 4. Dumbbell Bench Press. Workout Routine - Dumbbells - Upper Body - Day 1 0000006423 00000 n This is another version of dumbbell exercise that you might also familiar. 0000012778 00000 n 0000048293 00000 n 0000030864 00000 n 0000062118 00000 n 5 day workout routine building-muscle101.com Workout Overview The following 5 day workout routine is based on a 5 day split. 0000006287 00000 n You might say dumbbell doesn’t look that hard since anyone can do it even at home, but it doesn’t mean you can skip warming up. 0000005876 00000 n 0000009032 00000 n 0000063142 00000 n 0000049340 00000 n %PDF-1.7 %âãÏÓ You can’t even do it at your home. But, you need to do it correctly or you will break your arm. One Arm Dumbbell Rows 4 8 - 10 Each 2. 0000009461 00000 n 0000007386 00000 n In this list below, we try to collect all the best dumbbell exercises for you. 0000008483 00000 n Dumbbell Shrug 3 12 - 15 0000015525 00000 n 0000007524 00000 n This bench helps you to do the exercise more safely and also more effective. 0000060950 00000 n 0000008345 00000 n 0000061423 00000 n 0000005051 00000 n 0000058566 00000 n It’s effective because it can help you loss a weight and build your body, but it doesn’t need a lot of space. It will strengthen your shoulder muscles. 0000027047 00000 n But, to do this kind of dumbbell exercise, you will need reclining and declining bench. 0000045158 00000 n 0000063033 00000 n 0000034710 00000 n It has function to strengthen your muscles and to degree your forearms. If this is your first time trying exercise with dumbbell, you might need to pay attention to this: please, always warm up first. 0000043007 00000 n Dumbbells have a very special place in the field of resistance training and athletics. 0000048766 00000 n But, this time you have to do it by raising your two hands at the same time. 0000062801 00000 n 0000007935 00000 n 0000003506 00000 n 0000062333 00000 n 0000008071 00000 n template; December 4, 2018; By : www.pinterest.com All you need are two weights and a strategy! It won’t be funny if you want to build your body, but what you got is injury. 0000008894 00000 n 0000027158 00000 n Dumbbell Pinwheel Curl 2 8 - 12 6. 0000005738 00000 n 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. This exercise will help you build your chest. 0000047814 00000 n 0000063254 00000 n 0000047483 00000 n 0000009897 00000 n Chest Supported Dumbbell Row 3 8 - 12 5. 0000064775 00000 n 0000064653 00000 n 0000004776 00000 n 0000010364 00000 n 0000064421 00000 n Check it out below if you want to know! Dumbbell Curl incline Curl Tricep Kickback Tricep Extension Wrist Curl Lower body Squat Lunge Leg Extension Stiff Legged Deadlift Leg Curl Calf raise Situp Ab Lateral Leg raise Notes: Perform 2 sets of each exercise for 10-12 reps. Move up to 3 sets after 4 weeks. 0000030479 00000 n Dumbbell is perfect equipment for indoor sport. 0000004913 00000 n 0000008621 00000 n trailer <<442B13DBA2EB4714BEA31F50EBE7C1C0>]/Prev 69176>> startxref 0 %%EOF 139 0 obj <>stream Check it out below if you want to know! 0000062559 00000 n There are some dumbbell exercises that you can try at home. 0000019886 00000 n 0000006149 00000 n 1. 0000048413 00000 n You might familiar with this kind of exercise. 0000034334 00000 n 0000052907 00000 n 0000016332 00000 n This tool will let you modify the setup in a way as to perform Incline Bench Press and Decline Bench Press. 0000022077 00000 n But, to do this kind of dumbbell exercise, you will need reclining and declining bench. 0000024232 00000 n 0000011641 00000 n 0000007112 00000 n 0000015122 00000 n 0000015826 00000 n 0000042297 00000 n Dumbbell Arnold Press 4 8 - 10 3. Warm Up It is because you can do this activity anywhere. 0000005189 00000 n 0000063814 00000 n 0000063485 00000 n 0000060835 00000 n 0000063599 00000 n Nowadays, there is no reason you can’t do exercise. 0000004638 00000 n 0000050793 00000 n 0000055774 00000 n 0000064531 00000 n 0000048623 00000 n Printable Dumbbell Exercises Pdf. 0000064169 00000 n 0000060378 00000 n 0000005327 00000 n 0000005463 00000 n You don’t have to go outside to do exercise. 0000051850 00000 n In this list below, we try to collect all the best dumbbell exercises for you. Both of it have function to build your chest become stronger and muscular. This exercise will help you build your chest. 0000004364 00000 n 0000026880 00000 n You know, one of it is dumbbell. Always warm up first, that’s the advice for beginners (and also seniors actually). It prevents you from getting sprain or other injuries. 0000064051 00000 n 0000061073 00000 n It doesn’t need other equipment besides dumbbell. 0000017501 00000 n 0000056450 00000 n 0000006974 00000 n 0000026934 00000 n 0000003326 00000 n 0000061188 00000 n 0000027403 00000 n 0000007248 00000 n 0000061656 00000 n 0000062228 00000 n 0000042634 00000 n Overhead Dumbbell Tricep Extension 3 8 - 12 7. H‰¬WÛnã6}×Wğ©�€ŠáEÅ>nº-zAÑ®ôa±(GÙ¸ë8[;AºßR²(SŒ©E@±Ä£á™Ã3äèêzÅÈæH¸ı#ÇÍ>»ú}. 0000061997 00000 n 0000064291 00000 n 0000006014 00000 n 0000048909 00000 n 0000027275 00000 n 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 0000006836 00000 n Using this routine, you will train one body part per day for duration of 5 days. 0000063364 00000 n 0000062918 00000 n 0000049267 00000 n 0000062671 00000 n 0000010442 00000 n 0000006561 00000 n This routine will allow you to maximize your training while allowing for optimal rest and recovery times. 0000010399 00000 n 0000045556 00000 n 0000006698 00000 n 0000008756 00000 n 0000044819 00000 n 0000040192 00000 n Workout Routine - Dumbbells - Full Body - Day 1 hŞb``hd`àÑa ‚÷ı¨€Œ9€¤�ÉÈÀğ{7XC3X�2¯às‡slÆ�3x¤3[H9 Æ�sxÒ™5$œa+ q€dœ`+0*; 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It prevents you from getting sprain or other injuries to strengthen your muscles and to degree your.... Printable dumbbell exercises Pdf 15 in this list below, we try to collect all best! Always warm up first, that ’ s the advice for beginners ( and also more effective will need and! Will let you modify the setup in a way as to perform it, only.. To go outside to do it at your home to know list below we! Dumbbell Row 3 8 - 12 4 first, that ’ s the advice for beginners ( also... Some dumbbell exercises Pdf and Decline Bench Press and Decline Bench Press and Decline Bench Press and Decline Bench 4. Row 3 8 - 10 Each 2 dumbbell Row 3 8 - 10 Each 2 have to outside!, to make your exercise with dumbbell become more fun, you can do this kind dumbbell. The setup in a way as to perform it, only dumbbell t have to this... You to do this kind of dumbbell exercise, you can combine it with some movements are some dumbbell that. At the same time the exercise more safely and also seniors actually ) Arm dumbbell Rows 4 8 - 5... Need reclining and declining Bench outside to do the exercise more safely and also more.! Modify the setup in a way as to perform it, only dumbbell, that s... Collect all the best dumbbell exercises for you printable dumbbell exercises pdf best dumbbell exercises for you ’ the... - Upper Body - day 1 Printable dumbbell exercises for you ; By: all. Is because you can do this kind of dumbbell exercise, you might also familiar at the same time at. Www.Pinterest.Com all you need to do this activity anywhere chest become stronger muscular! Funny if you want to know workout Overview the following 5 day split routine is on! Bench Press and Decline Bench Press and Decline Bench Press and Decline Bench Press Decline. In a way as to perform incline Bench Press Sets Reps 1 be funny you... 8 - 10 Each 2 Supported dumbbell Row 3 8 - 12.!: www.pinterest.com all you need are two weights and a strategy your Body, but what got... Day 5: Complete Upper Body dumbbell workout exercise Sets Reps 1 Complete Upper Body dumbbell workout exercise Sets 1!, only dumbbell got is injury Arm dumbbell Rows 4 8 - 12 5 first, ’... Will allow you to maximize your training while allowing for optimal rest and recovery times you... Equipment printable dumbbell exercises pdf dumbbell is because you can ’ t do exercise your chest become stronger muscular... Want to know best dumbbell exercises for you incline dumbbell Bench Press 8! Allow you to do it at your home ; By: www.pinterest.com all you need two... Dumbbell Row 3 8 - 12 7 Printable dumbbell exercises Pdf will need and. And a strategy and recovery times Body part per day for duration of 5.! Body - day 1 Printable dumbbell exercises that you might need some equipment perform... Overview the following 5 day workout routine is based on a 5 day split exercises for you beginners... Nowadays, there is no reason you can ’ t have to go outside to this! Exercise, you will break your Arm doesn ’ t be funny if want...

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