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30 kwi 2021 · 12 Week Dumbbell Workout Plan: Week 1, 5, 9 - Push/Pull/Leg, Week 2, 6, 10 - Upper/Lower Split, Week 3, 7, 11 - Full Body, Week 4, 8, 12 - Bro Split
Note: You can do HIIT bodyweight workouts, such as burpee, jumping jacks, high knees, and mountain climber for five minutes to warm up. DAY 1: Quads, Chest, and Triceps. Workout. Reps. Sets. Rest. Dumbbell Squat. 12-16.
12 maj 2024 · We’ve created this free 12 week dumbbell workout plan, and the accompanying printable PDF version, to empower you with the structure and guidance you need to target each muscle group in your body effectively. This will allow you to build functional strength, tone muscles and burn calories.
PROGRAM PDF. Program Instructor: Alexandra Bartlett. Length: 1 Week. Difficulty: 3. Equipment Needed: Dumbbells. Workout Types: Circuit, Low impact, Standing. Body Focus: total. Week 1. 0 out of 5 workouts completed. SHARE YOUR EXPERIENCE.
The lunge exercise strengthens the leg muscles, primarily the gluteus maximus, hamstrings, quadriceps, and gastrocnemius/soleus (calves). In addition to being prime movers, the hamstrings and gastrocnemius function as dynamic stabilizers at the knee joint through the lunge movement, increasing its effectiveness.
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. Link to Workout: https://www.muscleandstrength.com/work-outs/dumbbell-only-home-or-gym-fullbody-workout.html. Monday.
an ultimate dumbbell exercises list for each muscle group, such as the chest, shoulder, legs, and back, so you don’t have to find them on Google every time. I’ve included as many as 100 exercises in this biggest list.
