This routine is designed for those who want to build some strength, build some muscle, and use only dumbbells. Day 3 Dumbbell Deadlift: 10 reps, 3 sets Dumbbell deadlifts are a great warm up for your legs and lower back. 18 Days. By Andrew Coates May 13th, 2020 | Image Source : T- Nation. This routine is great if you prefer working out at home, you travel a lot, or if you are a beginner that needs to learn how use free weights. So without taking more time, here is the routine: DAY 1: DUMBBELL UPPER BODY WORKOUT. 2B. Dumbbell Deadlift 4 8 - 10 3. Full body workouts are one of the best workout splits for muscle growth and strength regardless of your training experience. Workout Routines for: Pectorals Shoulders Arms Abdominals Back Legs Buttocks Create Your Own Workout Routines [â¦] Dumbbell Hip Thrust 4 10 - 15 5. An actual full body dumbbell workout where the entire body gets trained each and every workout. Stand up straight with your feet hip-width apart. Dumbbell Chest Workout For Intermediates If youâve been hitting the weights consistently for at least six months, this trifecta of pec punishers will nudge you up another level. Itâs a full body workout that can be performed two to three times per week depending on your level of fitness. Your goal is to complete both exercises together for one set each, before resting for 2-3 minutes. Type: Dumbbell . I want to outline 3 different approaches that I think will work well. What Is The Best All Dumbbell Workout? The weight will allow you to stretch your hamstrings and build muscle in this region. A 2-day split dumbbell workout, where half the body gets worked in one workout and half the body in a second workout. Program. Dumbbell Side Bends 3 15 Each 7. Bunu yapmak için kollarınızı yine hafif kırmanız yeterli olacaktır. The program is organised into paired supersets â for example, A1 and A2 (dumbbell bent over row and dumbbell incline bench press). Programın seviyesi: BaÅlang ... Öne açıÅta (dumbbell front raise) da kollarınızı dümdüz tutmak yerine aÄırlıÄın bir kısmını kollarınıza vermeyi ve ilk güçsüz zamanlarınızı daha güvenli geçirmeyi unutmayın. With workout 2 your arms are targeted (biceps and triceps). The dumbbell squat is a move that will set your legs and glutes on fire. It's demanding and result-producing if you do it properly. Goblet Squat. Weekly Dumbbell Routine. 4 Sets of Bent Over Dumbbell Rows With 8-10 Reps Per Set; 4 Sets of Dumbbell Bench Presses With 8-10 Reps Per Set; Compound Movements. The body-part workouts have been selected to help you add muscle mass and transform your torso as quickly as possible. Dumbbell workout program. 5. DAY 5 10 min. Your dumbbell workout program bundle includes: A 28 day dumbbell workout program designed to add lean muscle as well as burn unwanted fat. Using workout 3 your legs and abs. Something like the Bowflex SelectTech â it takes 2 seconds to change weights and makes workouts a hell of a lot more fun than messing around unscrewing collars etc. TIP: do get proper quality adjustable dumbbells though. Trust me, thatâs all you need to do in order to grow strong and get big muscles. Workout 4 your shoulders. Do each exercise consecutively, resting only once youâve completed a complete round of the circuit. 1. Ready to try the best workout plan you never knew existed? DAY 10 12 min. The following dumbbell workout routines can be performed using dumbbell exercises and will allow you to target muscles in a specific region of your body. Use it in place of the chest day you were doing, or add it to your program for extra work (spaced ⦠Muscles worked: Quads, calves, glutes, abs, arms and grip strength. 1. For the triceps kickback, a movement that ⦠Stretching routines to ⦠Online Calendar. Sign up for a 7-day free trial of BodyFit, and you can choose from this and 99 other programs and start training better today! Dumbbells Workout. If youâre looking for a 4 day dumbbell only routine, try this one. DAY 1 13 min. DAY 4 11 min. There are exercise-demonstration photos, a four-week dumbbell workout program, and printable workout logs. DAY 12 10 min. Monday- Back and Biceps Wide row- 3 x 6-8 reps . Grab a pair of dumbbells at the armâs length at your sides, with your palms facing one another. In a world of caramel, white mocha, chocolate chip frappucinos with 2 extra shots of espresso - shaken, not stirred - you will be lucky to ⦠DAY 11 6 min. DAY 13 11 min. Upper & lower body strength training workouts to help you add lean muscle in all the right places. 6-13 min. The workout targets all of the major muscle groups and uses one exercise per muscle group. This 30-minute dumbbell workout from trainer Michael Piercy's Men's Health 30-Minute Shred Program uses full-body exercises to burn fat. Dumbbell overhead press Sets: 2â3 Reps: 15â20 Rest: 90 sec. Andy Speer's Dumbbell Strength Conditioning Workout Performix. When using an all dumbbell workout there are a few things you should keep in mind: 1. With your abs engaged, take a giant step to the right with ⦠DAY 8 9 min. Because I had few options, I purchased an adjustable Olympic dumbbell that weighed eleven pounds and popped two 25's on each end. Brace your abs and press the weights overhead. 4 sets x 8 to 12 reps (2 â 5 minutes rest between sets) *If you donât have a flat bench, then substitute in floor presses or pushups DAY 7 10 min. Hold a dumbbell in each hand at shoulder-level with palms facing in front of you. DAY 3 12 min. 20-Min Dumbbell Workout for Women 1. Price: Free | Rating: 4.4/5 | Reviews: 7,214 | Downloads: 1M+ Itâs a bare-bone app that contains basic programs for muscle groups such as chest and triceps, back and biceps, and so on. You will do the following free dumbbell workout routine three times per week. Straddle the bell and grab it with one hand. 3A. This routine is intended to take you ⦠Deadlifts are challenging to learn to do correctly, but they make an excellent transition into the lower body portion of the workout. It is a complement to the one-arm row exercise from earlier in the workout. All of the workouts are dumbbell specific workout and it uses animated graphics as a tutorial. To build maximum strength, the barbell is the best tool. Equipment: Fitness mat, Dumbbell. They are presented here to highlight how effective working out with dumbbell exercises can be. The Full-Body Dumbbell Workout Program. Best Dumbbell Workout Apps to Build Muscle #1. 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