dumbbell workout plan pdf

Incline Dumbbell Curl 3 sets x 8-12 reps. Wide Grip Front Lat Pulldown 4 sets x 8-12 reps.

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Home Workout Plan Details heres what you need.

. 24 Band Walks 12 reps in each direction 12 Squat to Shoulder Press Use between 75-15 lbs dumbbells 24 Hip Lifts 12 on each leg 15 Kettlebell Swings or Dumbbell Swings if at home Use between 10-20 lb KB or Dumbbell. Do this 2 times though. First up is the seated leg curl which targets your hamstringsResearch shows that the seated leg curl. Types of workout routine.

5 Day Dumbbell Workout Split Overview The workout can be performed for up to 12 weeks. Most of the daily workouts require a set of dumbbellsEach weight training workout will have a recommended dumbbell weight usually between 8-20 pounds. 12 Single Arm Bent. Calisthenics workout program for intermediate with PDF.

PHAT stands for Power Hypertrophy Adaptive TrainingPHAT workout program is designed by the famous powerlifter and bodybuilder Layne NortonHe is a renowned pro natural bodybuilder 2x USA Powerlifting 93kg national champion and 2015 IPF International Powerlifting Federation silver medallist. After 12 weeks you may want to consider increasing the volume within the workout the weight of the dumbbells you are using or look into facilities that offer more of a variety of weighted equipment. Romanian Deadlift 2 sets x 10-15 reps. The number of training days 4 days a week for beginners and five days a week for intermediate.

Okay lets uncover the workout plan. However depending on your fitness level you can increase or decrease the number of workout days. Sets 3 Reps 10-15. Calisthenics workout plan for beginners with PDF.

Seated Cable Row 3 sets x 8-12 reps. The 28 Method Workout Plan Full Body Gym Workout Plan For Women German Volume Training GVT Workout Plan 5 Day Fat Loss Gym Workout Plan. You can follow the 2-day dumbbell workout program to maintain and improve your fitness. Face Pull 2 sets x 15-20 reps.

Workout PDF Download Workout Workout Description Whether your gym is closed or a busy schedule has left you unable to go through your normal workout plan it can be tough to come up with the motivation to exercise at home with limited equipment. HIIT Pregnancy Workout 2 Second Trimester Workout Round One. 2-Day Full Body Dumbbell Workout Plan without Bench. Seated Leg Curl 3 sets x 10-15 reps.

Ive also attached the PDF at the bottom so you can download it to use in the future. A Set of Dumbbells. While following our advanced upper lower split workout we recommend you to plan a deloading period of 1.

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