Ive incorporated mostly dumbbell compound exercises in the below beginners dumbbell workout plan. Hinge at the elbows and lower the weights to the sides of your head while keeping your shoulders stable.
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All three are done while standing.
3 day a week upper body dumbbell workout program. Dumbbell exercises for your shoulders include the shoulder press upright row and lateral raise. Train for muscle growth with dumbbells 3-4 times a week. Youll really feel like you pushed some iron after these workouts.
In this 4-week beginner dumbbell workout routine youll do at least one exercise for a large muscle every workout day. Youll work your pecs back biceps triceps and shoulders thanks to mighty moves such as biceps curls bench presses bent-over rows and many other unique exercises. You can add them to bodyweight banded or lower-body exercises for an extra upper-body workout or you can use them as stand-alone weights to build muscle in your arms shoulders and back.
Week 2 Session 4. Dumbbell Stiff Legged Deadlift 3 10 3. Close Grip Dumbbell Press 2 8 MUSCLEANDSTRENGTHCOM THE TOOLS YOU NEED TO BUILD THE BODY YOU WANT.
1 minute rest between sets. One Arm Dumbbell Curls. Approx 45-60 min per workout.
For example squat for legs bench press for chest and rowing for the back. Hit your body weight in grams of protein per day. Dumbbell Curls 2 sets of 12-15 reps.
Third this is a 3-day workout plan designed to stimulate muscle growth. Build your biceps with barbell and dumbbell curls develop your triceps with dips and push-downs and train your forearms with wrist curls and reverse wrist curls. This program calls for you to work out 3 times a week.
Lateral Raises 2 sets of 10-15 reps. Lat Pull-Downs 3 sets of 8-10 reps. 9 rows If youre looking for a well-designed 3 Day dumbbell workout program then youve come to.
1 minute rest between sets. Monday Split Squat Flat Dumbbell Bench Romanian Deadlift Close-Grip Pulldown Standing Dumbbell Curl Lying Triceps Extension Wednesday Pull-Up Back Extension Bench Press Hack Squat Triceps Pushdown Low Cable Curl Friday Deadlift T-Bar Row Front Squat Incline Dumbbell Press EZ-Bar Curl. Get 7-10k steps a day.
LLay on the floor and hold the dumbbells with neutral grip. These routines build your upper body muscles with a wide range of dumbbell exercises. Workout Summary Main Goal Build Muscle Workout Type Split Training Level Beginner Program Duration 12 weeks Days Per Week 4 Time Per Workout 45-60 minutes Equipment Required Bodyweight Dumbbells.
Triceps Pushdowns 3 sets of 10-12 reps. This will give your body enough rest to recover in between workouts. Calf Flexes on Leg Press Machine.
Because the pull and push exercises utilize major muscle groups the third part of your upper-body day workout focuses on auxiliary or secondary movements. Choose a humerus angle close to 90 degrees from your body. For example you could perform this program on Monday Wednesday and Friday.
Dumbbell Squats or Goblet Squats or Split Squats or Lunges choose one 3 sets of 8-10 reps. Since these workouts are full body workouts it is best to have a rest day in between your work out days. Transform your body fast with this three-week dumbbell workout plan of three workouts a week.
You can pick whichever one you like best. Do cardio for 20-30 minutes 2-3 times a week. Begin with arms extended to the ceiling.
DB Renegade Rows 3 12. Train most muscles every workout. Dumbbell Rear Delt Fly 2 8 6.
Here are four routines that fall under the 3 dayweek training frequency as well as the 3-day full-body workout. 2 minutes rest between sets. Push Pull Legs PPL Chest Tris Back Bies Legs Shoulders UpperLowerUpper ULU split UpperLowerFull ULF split Three-day full-body workout not technically a split Push-Pull-Legs 3-Day Split Difficulty level.
Incline Dumbbell Press 3 sets of 8-10 reps. Its not meant to help you prepare for a Spartan race give you the conditioning of a UFC fighter or turn you into a serious contender for the title of Worlds Strongest Man. An upper lower 3 day split will require a 2 week view to see how it works.
2-3 minutes rest between sets. Cross Body DB Hammer Curl 3 12. One Arm Dumbbell Press 3 10 4.
Your arm are a relatively small muscle group and you only need to perform around of two three sets for each sub-section. Dumbbell step-up Reps 15-20 Sets 2 Rest 30 secs Dumbbell stiff-legged deadlift Reps 8-10 Sets 2 Rest 60 secs Dumbbell clean and squat Reps 12-15 Sets 3 Rest 45 secs Dumbbell plie squat Reps 8-10 Sets 2 Rest 30 secs. Dumbbell Step Up 3 10 2.
1-2 minutes rest between sets. Heres what a sample training week might look like. Upper Lower 3 Day Split.
Flat Dumbbell Presses. Week 1 Session 1. DB Pullover 3 12.
Things To Know Before you Begin this 3 Day Split Workout. This dumbbell only upperlower workout program only requires dumbbells and is perfect for those looking to build lean muscle mass at home or on the go. Single Leg DB Deadlift 3 8.
For biceps and triceps aim for eight to 12 reps per set. Reverse Grip Dumbbell Press 3 10 5. Bent Over DB Row 3 8.
Zottman Curl 2 8 7. This was barbell squats in the original routine so in this workout were simply replacing it with a dumbbell squat variation. 1-2 minutes rest between sets.
What does this 3 day a week full body workout plan consist of. Using dumbbells to build muscle will contribute to this goal but to get ripped you have to lower your body fat percentage. Seated Dumbbell Extension 2 8 Day 3 Exercise Sets Reps 1.
Like the Push Pull Leg Split its best to have one rest day between the upper body workout days and two after the leg day as usually leg workouts are the most taxing on the body. Because compound workouts strengthen and build several muscles at. Dumbbells are a great tool for quick no-fuss strength training workouts.
Planks 3 60 seconds.
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