Basic dumbbell exercises pdf

Newme fitness dumbbell workout exercise poster laminated strength training chart. View the beginner upper body dumbbell workout workout with easytofollow exercise illustrations and download as printable pdf. The routine uses basic equipment and dumbbells so you dont need any special machines or other gym equipment. The dumbbell exercises below have been divided into the major muscle groups of the body. The best dumbbellonly workout plan pdf program fittest travel. Workout routine dumbbells full body printed on apr 28 2011. Dumbbell biceps curl pdf biceps dumbbell skullcrushers pdf triceps dumbbell hammer curls pdf biceps. Printable dumbbell exercises pdf scroll down for written instructions for each exercise. 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. Most of us know that strength training is essential for good health.

Find two dumbbells of the same weight that you can perform 1015 repetitions with. All dumbbell exercises with pictures pdf fasrpremium. Dumbbell workout routine for beginners pdf squarespace. The phases include body weight band exercises, the use of dumbbells for the second phase and the third. Dumbbell workout was published by janno1989 on 20190306.

Many of the exercises focus on muscles of the shoulders, chest and upper back. Triset a chestbackabs pushup or incline bench press. Its effective because it can help you loss a weight and build your body, but it doesnt need a lot of space. Stand up on tip toe using free hand to balance yourself. Dumbbell workout for beginners homepage description the following dumbbell workout has been designed for beginners and intermediates. Some basic exercises for seniors and beginners that only require a pair of dumbbells and a chair. Growing stronger strength training for older adults. The workout targets all of the major muscle groups and uses one exercise per muscle group. Do one arm, then do the other, then back to the other arm again. Perform this routine 3 times per week for best results. Holding dumbbell in one hand at side, place other hand on top of bench for support. The following dumbbell workout routine is a simple one but it is very effective. In this video we look at 8 basic beginner easy dumbbell exercises that can be done at home or in the gym and will target all of the major areas of your body. Basic free weight strength training exercise routine.

The first step is to determine an outcome general fitness, increased muscle mass, strength endurance, improved athletic performance for. Dumbbell workout for beginners building muscle 101. Hold a dumbbell in each hand, with palms facing in toward your body. This lack of variety turned out to be a blessing in disguise as the free weights helped to build greater muscle mass and strength compared to the more sophisticated. All you need are a few sets of dumbbells and these basic exercises. Jul 30, 2019 see 7 best images of dumbbell exercises chart printable pdf. Stand with soft knees and feet shoulderwidth apart. Its a full body workout that can be performed two to three times per week depending on your level of fitness. Contents acknowledgments i preface an exercise program for you iii chapter 1 the power of strength training 1 chapter 2 making change 4 chapter 3 getting motivated 7 chapter 4 starting your journey. Need to add some strength training to my running r. Progression refers to the selection of exercises, loads or resistances, order of exercises. Try this legendary eugen sandow workout inspired by the.

Grasp barbell bar or dumbbells, hands shoulder distance or slightly more apart. As a result, practically any exercise you do with itfrom conventional strength movements like presses and squats to more unique kettlebell exercises like swings and snatchesis going to require stricter form and more muscle activation than you could get away with using a dumbbell. Plus, with dumbbells, you can easily adjust your load, which gives you limitless options for modifying moves to suit to your needs and fitness level. Please consult with your therapist for specific instructions before doing any. Challenging your balance is an essential part of a wellrounded exercise routine. Which is why on the first part of this book i detail all the requirements for these exercises.

For your upper arms, you can perform specific exercises with dumbbells to strengthen them, as illustrated in these printables. Check pages 1 4 of dumbbell workout in the flip pdf version. One of the most effective fatburning and musclebuilding forms. Side dumbbell curl alternating 1 set x 10 reps each arm increase by 1 rep each session to do this exercise, stand with the dumbbells by your sides with knees slightly bent and then raise them up laterally to shoulder level. Over 20 dumbbell exercises complete with animated diagrams. Dumbbell overhead press is one the best dumbbell exercises. 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. Figuration resistance band exercise chart pdf chart workout plans with resistan. As a result, the old school bodybuilding meant relying on the basic movements using primarily barbells and dumbbells to develop their physiques. However, to make your exercise with dumbbell become more fun, you can combine it with some movements. Dumbbell workout routine workout overview the following dumbbell workout routine will help strengthen and build muscle mass. Onearm 3 10 chest dumbbell press 3 10 back shrug dumbbells 3 10 chest chest fly dumbbells 3 10 forearms wrist curl dumbbells one hand. Dumbbell workout pages 1 4 flip pdf download fliphtml5.

Workout routine dumbbells beginners printed on apr 28 2011. Dumbbell exercises will be an indispensable addition to any home gym. This program will take you through a full week of workouts you can do at home. Free weights such as dumbbells activate smaller stabilizing muscle groups to control the exercise. Shoulders upright row dumbbells secondary muscles front deltoids, outer deltoids, trapezius starting position stand up and hold one dumbbell in each hand in front of your thighs, palms facing backwards. This book gives you all the tools you need to succeed in this exciting program. Click the illustration for a printable adobe pdf file. Read online dumbbell training for strength and fitness pdf. A 3part program 32 chapter 6 the courage to progress 70 chapter 7 staying on track. The national strength and conditioning associations nsca. Workout for beginning and intermediate weight lifters pdf.

Whatever your age, medical condition, or current level of activity, you are likely a perfect candidate for this gentle but powerful program. Resistance machines on the other hand, tend to work muscle. There are some dumbbell exercises that you can try at home. Then i focused on building muscle with only my dumbbells and the results blew my. For example, one of the pillars of strength training and conditioning is the idea of progression. This program is designed to have 4 weeks per phase. There are literally an unlimited number of routines you can put together with just a handful of these exercises. Inspiring dumbbell exercises chart printable pdf printable images.