Basic dumbbell exercises pdf

Inspiring dumbbell exercises chart printable pdf printable images. This book gives you all the tools you need to succeed in this exciting program. Over 20 dumbbell exercises complete with animated diagrams. Newme fitness dumbbell workout exercise poster laminated strength training chart. Free weights such as dumbbells activate smaller stabilizing muscle groups to control the exercise. Hold a dumbbell in each hand, with palms facing in toward your body. However, to make your exercise with dumbbell become more fun, you can combine it with some movements. Dumbbell overhead press is one the best dumbbell exercises. 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. Workout routine dumbbells beginners printed on apr 28 2011.

Motion raise both dumbbells until they reach the top of your chest and lower them back down slowly after a short pause. Dumbbell workout for beginners homepage description the following dumbbell workout has been designed for beginners and intermediates. Click the illustration for a printable adobe pdf file. The first step is to determine an outcome general fitness, increased muscle mass, strength endurance, improved athletic performance for. 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. One of the most effective fatburning and musclebuilding forms. Need to add some strength training to my running r. Dumbbell biceps curl pdf biceps dumbbell skullcrushers pdf triceps dumbbell hammer curls pdf biceps.

The national strength and conditioning associations nsca. Stand with soft knees and feet shoulderwidth apart. The dumbbell exercises below have been divided into the major muscle groups of the body. Grasp barbell bar or dumbbells, hands shoulder distance or slightly more apart. Dumbbell exercises are a great place to start, since free weights are easy to manage and handle, tripp says. Some basic exercises for seniors and beginners that only require a pair of dumbbells and a chair. Perform this routine 3 times per week for best results. This program will take you through a full week of workouts you can do at home. All dumbbell exercises with pictures pdf fasrpremium. Whatever your age, medical condition, or current level of activity, you are likely a perfect candidate for this gentle but powerful program. Dumbbell workout was published by janno1989 on 20190306.

Resistance machines on the other hand, tend to work muscle. 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. The phases include body weight band exercises, the use of dumbbells for the second phase and the third. Find two dumbbells of the same weight that you can perform 1015 repetitions with. 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. Jul 30, 2019 see 7 best images of dumbbell exercises chart printable pdf. Most of us know that strength training is essential for good health. Dumbbell workout pages 1 4 flip pdf download fliphtml5. View the beginner upper body dumbbell workout workout with easytofollow exercise illustrations and download as printable pdf.

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. Challenging your balance is an essential part of a wellrounded exercise routine. Please consult with your therapist for specific instructions before doing any. This program is designed to have 4 weeks per phase. As a result, the old school bodybuilding meant relying on the basic movements using primarily barbells and dumbbells to develop their physiques. Workout routine dumbbells full body printed on apr 28 2011. Check pages 1 4 of dumbbell workout in the flip pdf version. Growing stronger strength training for older adults. Its a full body workout that can be performed two to three times per week depending on your level of fitness. For your upper arms, you can perform specific exercises with dumbbells to strengthen them, as illustrated in these printables. There are some dumbbell exercises that you can try at home.

Dumbbell exercises will be an indispensable addition to any home gym. For example, one of the pillars of strength training and conditioning is the idea of progression. There are literally an unlimited number of routines you can put together with just a handful of these exercises. The routine uses basic equipment and dumbbells so you dont need any special machines or other gym equipment.

Basic free weight strength training exercise routine. 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. 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. Dumbbell workout routine for beginners pdf squarespace. Workout for beginning and intermediate weight lifters pdf. 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. Dumbbell workout for beginners building muscle 101. The best dumbbellonly workout plan pdf program fittest travel. The workout targets all of the major muscle groups and uses one exercise per muscle group. Try this legendary eugen sandow workout inspired by the.

The following dumbbell workout routine is a simple one but it is very effective. 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. Do one arm, then do the other, then back to the other arm again. Its effective because it can help you loss a weight and build your body, but it doesnt need a lot of space. Dumbbell workout routine workout overview the following dumbbell workout routine will help strengthen and build muscle mass. Which is why on the first part of this book i detail all the requirements for these exercises. Printable dumbbell exercises pdf scroll down for written instructions for each exercise. Stand up on tip toe using free hand to balance yourself. Figuration resistance band exercise chart pdf chart workout plans with resistan. Many of the exercises focus on muscles of the shoulders, chest and upper back. Then i focused on building muscle with only my dumbbells and the results blew my. All you need are a few sets of dumbbells and these basic exercises. A 3part program 32 chapter 6 the courage to progress 70 chapter 7 staying on track. Progression refers to the selection of exercises, loads or resistances, order of exercises.