After every workout your muscles need to rebuild your muscles and for this you need rest. Print this now full body circuit with weights 236641. Take a deep breath and press the dumbbells until your arms are fully extended. Sit back into a squat, then drive back up and repeat. To help you make sense of the million different things you can do with dumbbells, stack 52 has a chart of over 100 of the best dumbbell exercises, categorized by. A dumbbell is usually 10 to 15 inches long and weighs from 5 lbs to more than 100 lbs. Try this 20minute dumbbell workout routine for a week.
Full body workout at home without equipment download pdf. The other nice thing about this exercise is it forces you to stabilize your torso using your core muscles. To help you make sense of the million different things you can do with dumbbells, stack 52 has a chart of over 100 of the best dumbbell exercises, categorized by body part and ranked by difficulty. While your lats will do most of the work, the rear deltoid muscle will also be solicited in helping raise the dumbbell. Motion raise the dumbbells straight up by raising your shoulders and lower them back after a short pause. Dumbbell exercises provide an easy and effective way of targeting every major muscle groups in your body. Use our illustrated exercise guide to discover new exercises to try in your workouts, learn which muscle groups different exercises target and how to perform them correctly. You can use either the dumbbell exercises described in the chest exercise printables or bodyweight exercises like pushups. The information and dumbbell exercise illustrations. Place one knee on a weight bench and lean forward at the waist, keeping your back straight and supporting yourself with your opposite hand. Create a split workout where each session focuses on specific body. Back shrug dumbbells secondary muscles trapezius starting position stand up and hold one dumbbell with each hand in front of your thighs, palms facing your body.
To perform this exercise, simply pick up a pair of dumbbells, and like the flat bench press, lie back on the bench and bring the dumbbells to the sides of your chest. Lower dumbbells to the side the chest at mid chest level ascent phase. Dumbbell workout chart printable and how to make it impressive to read. Together, they boost your metabolism to burn calories and lose fat. Scroll below to see full instructions along with our printable pdf for the. Beginners will benefit from performing just one set of exercises for the chest, while intermediate lifters can add additional exercises. Workout exercise guide browse our illustrated library of athome and gym exercises for beginners and beyond. Stand with your right leg forward knee bent and left leg back leg straight. We have printable dumbbell exercises diagrams and the other about printable diagram it free. Exercise intensity moderate to high warm up this workout should begin with a 510 minute cardiovascular activity exercise, as well as exercise specific stretches to elevate the heart rate and prepare the body for exercise.
Apr 30, 2019 list of dumbbell exercises diagrams posted on april 30, 2019 by admin home dumbbell workout plan exercises diagrams lovely printable workouts we love workout chart free download lovely dumbbell exercise pdf of random dumbbell intervals legs and glutes. 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. Stand with feet hipwidth apart, holding a dumbbell sideways with both hands. Make sure youre doing the lifts properly by checking your form against the instructions and graphics for each individual exercise. Workout for beginning and intermediate weight lifters pdf related articles. Thats why weve created this quick, calorieburning, totalbody 15minute dumbbell workout. It incorporates the use of dumbbells to increase the resistance of the exercise, but also includes some body weight exercises. Holding a dumbbell in one hand, assume a twopoint stance, in which your feet are shoulderwidth apart and staggered one in front of the other.
Continue to the next exercise before switching sides. It comprises of strength training using your body not weights, therefore it is not a dumbbell workout. Printable dumbbell exercises diagrams dumbbell workout. Dumbbell exercise illustrations building muscle 101. An appropriately designed weight training program for elderly, like dumbbell exercises for seniors, can offer benefits that boost overall quality of life.
In modern times, dumbbells have become quite the commonplace in both fitness centers and home gyms all over the world. Barbell and dumbbell workouts no bench diagrams pdf. Stand with feet set wider than shoulderwidth and hold a dumbbell with both hands in front of your chest. Your back has several muscle groups, including the trapezius, rhomboids, latissimus dorsi, and erector spinae. And a single dumbbell, along with a bit of floor space, is all you need to sculpt the body you want, says robert dos remedios, c. List of dumbbell exercises by muscle group dumbbell. Dumbbell exercises for men and women over 50 just fitness.
Dumbbell exercises are generally performed with a dumbbell in each hand. Apr 11, 2017 free dumbbell workout chart pdf ludie wedel april 11, 2017 ultimate dumbbell exercises pdf full body workout at home pdf printable dumbbell exercises pdf exercise routines dumbbells. The kneeling onearm row is probably the best back exercise one can do using a dumbbell. Workout for beginning and intermediate weight lifters pdf. List of dumbbell exercises by muscle group dumbbell exercises provide an easy and effective way of targeting every major muscle groups in your body. 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.
Free dumbbell workout chart pdf ludie wedel april 11, 2017 ultimate dumbbell exercises pdf full body workout at home pdf printable. If your into weight training, chances are you train with both barbells and dumbbells. Workout routine dumbbells full body printed on apr 28 2011. Dumbbell exercises for men over 50 the ultimate free weight workout there is no piece of gym equipment as versatile as the dumbbell. Making a good dumbbell workout chart printable is the best idea for you who want to build your body very well. Over 20 dumbbell exercises complete with animated diagrams. With just a few pairs of weights, this dumbbellonly routine will hit the major muscle groups in your body, and in only 30 minutes a day. Printable dumbbell workout chart to create your own. Work every part of your body with this dumbbell exercise chart. A large list of dumbbell exercises box fitness gym in. Dumbbell exercises for men over 50 simple fitness project.
The clear images show correct form and the written instructions will guide you through the exercise movement. Newme fitness dumbbell workout exercise click through to pdf short on equipment no worries this dumbbell only workout can be at home or in the gym for building muscle mass b u f dudes dumbbell only 12 week plan pdf buff click through to pdf can t seem train for hypertrophy without sacrificing strength or vice versa check out this full body workout split that dumbbell only home or gym. For this exercise you will need round dumbbells or an olympic bar with round weight plates. This dumbbell only workout can be used at home or in the gym for building muscle mass. It targets the upper, lower, inner and outer pectoral muscles. Jan 14, 2018 dumbbell workout chart printable and how to make it impressive to read making a good dumbbell workout chart printable is the best idea for you who want to build your body very well. Hold a dumbbell in the hand on the side of the knee that is on the bench with your elbow bent at 90 degrees and your palm facing your body. Theyre effective for building muscles, strength, and endurance. Exercises for the shoulders strengthen the deltoids, which are a band of muscles along the front, top. The 30minute dumbbell workout program to build muscle. Because you can work just about every part of the body with a simple pair of dumbbells either at home or in the gym, dumbbell exercises are great for men over 50 with busy schedules.
When you start, you should perform one overall exercise for each muscle group. Home dumbbell workout plan exercises diagrams lovely printable workouts we love workout chart free download lovely dumbbell exercise pdf of random dumbbell intervals legs and glutes. Dumbbell exercises are great for athome workouts because they dont require much space. Training program 1 total body routine starling fitness. On all onehanded or onelegged moves, repeat with opposite limb. You can also use this as a muscle shock workout to mix things up. At 2 sets per exercise the routine lasts 45 minutes if you rest 1 minute in.
Dumbbell shoulder press pdf overall dumbbell side laterals pdf medial heads of the deltoids back exercises. Ensure your client is drinking throughout the session. At 2 sets per exercise the routine lasts 45 minutes if you rest 1. Jan 28, 20 and a single dumbbell, along with a bit of floor space, is all you need to sculpt the body you want, says robert dos remedios, c.
Engage the abs and lean forward from the waist slightly, keeping the spine straight. If youre a beginner or more experienced and just need a few new ideas, check out a sample weightlifting chart. Below you will find some helpful charts that will provide the. Place your right hand on your thigh and hold one dumbbell in your left hand. Squats perform a traditional squat while holding a dumbbell in each hand bridge add some intensity to this basic exercise by holding a dumbbell across your abdomen forward lunge lunges alone are great for toning your legs and glutes, but holding your weights in rack position while completing this exercise will add an even greater challenge. Warm up the warm up prepares your body for increased physical demands and helps to reduce the chance of injury. See more ideas about exercise, gym workouts and workout.
Want to build your own workouts with these exercises. Jul 09, 2017 it comprises of strength training using your body not weights, therefore it is not a dumbbell workout. Create a fullbody workout by choosing 12 exercises for each body part to be completed in a single session. Printable dumbbell workout chart to create your own fitness plan. The action of putting your knee and hand on a flat bench will make targeting your middle back muscles lats very comfortable and effective. Quickly reference the muscles you are working for any given exercise. Perform as straight sets, completing all the prescribed sets for one exercise before moving on to the next. Just click the box next to each exercise you want to print, and then click the print selected exercises button at the bottom of the page. Dumbbell exercises form an integral part of most strength training programs. The information and dumbbell exercise illustrations below are for dumbbell exercises that are grouped by main muscle groups. A few minutes on a bike or treadmill is a great place to start. Whether your goal is a lean toned body or adding muscle mass, these small and convenient hand weights can be highly effective. Slowly bring your elbows down to your sides at about a 45degree angle to your sides and then push back up. Dumbbells are one of the original muscular strength tools.
You also can find dumbbells in 1, 2 or 3 lbs that are great for toning exercises. Exercise sets reps full body dumbbell squat 3 6 12 dumbbell bench press 3 6 12 one arm dumbbell row 3 6 12 standing dumbbell curl 3 6 12. Dumbbell bench press 3 6 12 one arm dumbbell row 3 6 12 standing dumbbell curl 3 6 12 two arm seated dumbbell extension 3 6 12 sit up 3 10 25 wednesday 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. Adding a dumbbell shoulder press to the end of the movement will translate to more of a caloric burn, says antoian. Place your knees on the ground and hold on to two dumbbells. It is a circuit workout that generates amazing results. You know by now that the squat is the goto move for lowerbody developmentt. Discover new exercises to use in your routines and use our workout builder at fit to build your own training plans and reach your fitness goals.
They are thought to have originated as handheld weights used in ancient greece. A typical warm up might include light stretching andor low intensity cardiovascular exercise. With one dumbbell in each hand, keep your arms locked directly above your chest for the starting position. Shoulders and buttocks must stay in contact with the bench feet must stay planted firmly on. Click the illustration for a printable adobe pdf file. This workout routine is helpful if you are looking to enlarge your chest area. They can be used to develop the various different elements of. This exercise isnt for the faint of heart so, beginners, try it sans dumbbells first. Lay flat on bench hold dbs up over shoulder descent phase. Following a wellstructured conditioning program will also help you return to sports and other. Use this chart to record the workouts you complete during each visit. View the full body dumbbell workout workout with easytofollow exercise illustrations and download as printable pdf.
Workout is important to be scheduled so that you are able to manage the time to do it without any difficulties. Where is the source and how you can use these images. Dumbbells, like barbells can provide you with a fantastic workout that takes breaks down free weight training to its basic fundamentals. So you never exercise the same muscle groups on 2 successive days. Dumbbell sets include a range of dumbbell weights, to allow for specific muscle. And tacking a dumbbell shoulder press onto the end of the squat will jack up your heart rate. Browse our illustrated exercise guide to learn proper form, muscles worked and breathing pattern. Please practice handwashing and social distancing, and check out our resources for adapting to these times.
Your nonworking hand can either be resting on your thigh to add stability or in. A full anterior diagram gives a better visual reference when locating muscle groups. Make sure that your lower back is always nice and straight. Dumbbell curl incline curls triceps kickbacks triceps extensions wrist curls lower body squats lunges leg extensions stiff legged deadlifts leg curls calf raises sit ups ab laterals leg raises notes. Dumbbells allow you to train one side of your body at a time, which is great for curing any strength imbalances youve developed. Jan 2, 2019 looking for a printable dumbbell exercises diagrams. Dumbbell exercise illustrations homepage on this page you will find some of my favourite dumbbell exercises. Calculate the number of calories burned per exercise, discover all health benefits and get tips on how to achieve your fitness goals. And because each limb moves independently, your core has to. Printable dumbbell exercises pdf scroll down for written instructions for each exercise. Newme fitness dumbbell workout exercise click through to pdf short on equipment no worries this dumbbell only workout can be at home or in the gym for building muscle mass b u f dudes dumbbell only 12 week plan pdf buff click through to pdf can t seem train for hypertrophy without sacrificing strength or vice versa check out this full body workout. Exercise so that the muscle is worked to the point of being tired 2. Lower your body while pushing your arms in front of you. Exercise techniques dumbbell db bench press starting position.
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