Printable 12 Week Dumbbell Workout Plan for Beginners (Free PDF) August 9, 2023 ISSA-CPT, Founder & Senior Editor at Fitness Drum Robert Turp You don't need lots of fancy equipment or an expensive personal trainer to build muscle at home… all you actually need is a pair of dumbbells and a proven workout program to follow along to. 12 Best Dumbbell Leg Exercises for Lower Body Workouts Written by Sam Coleman | Co-founder Fact checked by Tyler DiGiovanni, BSBM FACT CHECKED Updated On: February 17, 2023 2 Comments When you think of "leg day", thoughts often turn to the barbell or big machines like the leg press and hack squat.
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Workout Description Working legs at home can be challenging. With all the cries flying around lifting circles telling people to barbell squat, you may feel like it's impossible to get a good quad and hamstring workout at home. Fear not. This home based workout utilizes only dumbbells. It can be performed in about an hour. This page provides a list of the 49 best dumbbell exercises and a free 12-Week Dumbbell Workout Plan (PDF included). Our downloadable 12-week exercise chart and workout plan will help you build muscle and lose weight. So, we hope you're pumped up. If not, you will be soon! 12-Week Dumbbell Workout Plan PDF and 49 best exercises Yes, you can. Perry Mykleby, ACE CPT January 10, 2023 In this 12 Week Dumbbell Workout Plan you'll find a routine that can add muscle, and shape to what you have now. Dumbbells and dumbbell-only workout routines gained crazy popularity during the pandemic when fitness facilities were closed. Day 1: Goblet Squats: 3 sets of 8-12 reps Chest Press: 3 sets of 8-12 reps Seated Row: 3 sets of 8-12 reps Plank: 3 sets of 30-60 seconds Side Plank: 3 sets of 30-60 seconds (per side) Day 2: Rest day Day 3: Lunges: 3 sets of 8-12 reps (per leg) Shoulder Press: 3 sets of 8-12 reps
Printable Dumbbell Leg Workout
1 Dumbbell Sumo Squat How to: Start standing with feet slightly wider than hip-width apart, toes pointed out at 45 degrees, torso slightly forward, holding a dumbbell with both hands in front. Expert Guides Videos Tools 6-EXERCISE HOME DUMBBELL WORKOUT FOR LEGS No access to a squat rack? Fear not. This highly efective home dumbbell workout will hammer both your quads and hamstrings into growth. Link to Workout: https://www.muscleandstrength.com/ workouts/6-exercise-home-dumbbell-leg-workout Expert Guides Videos Tools DUMBBELL ONLY FULL BODY WORKOUT Short on equipment? No worries! This dumbbell only workout can be used at home or in the gym for building muscle mass. You can also use this as a muscle shock workout to mix things up. Wednesday - Legs. Pop Squat: 3 sets of 10 to 12 reps. Cossack Squat: 3 sets of 10 reps on each side. Front Lunges: 3 sets of 10 reps on each side. Lying Leg Curl: 12 reps x 3. Romanian Deadlift: 8 reps x 3. Standing Leaning Forward Calf Raises: 10 reps on each side x 3.
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Workout Routines Printable 12 Week Dumbbell Workout Plan With PDF: Dumbbell Only Workout Program By Jesse Hyson, MClinExPhys, AEP, PT Updated August 9, 2022 What's inside In the current world of fitness, we're spoiled for choice when it comes to equipment. Directions. Frequency: Do this workout three times per week, in the following sequence, resting at least a day between each session. How to do it: Perform as straight sets, completing all the prescribed sets for one exercise before moving on to the next. On all one-handed (or one-legged) moves, repeat with opposite limb.
Dumbbell Printables LoveToKnow offers many printables to help you have a better dumbbell workout. In the sections below, printables for specific exercises provide illustrated and written instructions to help you use the proper form while you lift. To get started, use the basic workout printable designed for beginners and intermediate lifters. Dumbbell Workout Training six times a week is fine as long as you allow your trained muscles to get recover fully and feed your muscles the optimum nutrition. Generally, the muscles need 24-48 hours of rest to get recover. So, you should design a program in a way that your muscles get 48 hours of rest before you train them again.
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Standing Calf Raise. Box. 3. 16-20. As needed. Hold dumbbell at sides. On each of the three sets change the angle of your feet (one set straight; one set turned slightly inward; one set turned slightly outward). See all of our tutorials. Abs. Week 4. Monday: Squats (3 sets of 8-12 reps) Tuesday: Tricep dips (3 sets of 8-12 reps) Wednesday: Shoulder press (3 sets of 8-12 reps) Thursday: Rest day. Friday: Planks (3 sets of 60 seconds) Remember to always use proper form when performing these exercises to avoid injury and get the most out of your workout.
