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Utilize our complimentary 12-week Dumbbell Workout Routine PDF template to track your workouts effortlessly. Whether you opt for the convenience of a digital copy on your phone or prefer a printed version for future reference, our program is available for free download.
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.
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.
30 kwi 2021 · If you’re looking for a detailed, easy-to-follow, and effective dumbbell exercise program to build strength, endurance, and muscle mass at home, I recommend starting this one. Program Summary Weeks – 1, 5, 9
10 sty 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.
8 lip 2024 · Dumbbell Lunges. Dumbbell lunges are a unilateral lower-body exercise that targets the quadriceps, hamstrings, glutes, and calves, as well as improves balance and coordination. How to do it: Hold a dumbbell in each hand at your sides, standing tall. Advance with one leg and lower your body until both knees form 90-degree angles.
18 lis 2021 · In this article, I’ll show you how to program four different 6-day dumbbell workout splits for physique development. These are Push/Pull/Legs (PPL), Upper/Lower (Body Part) Split, Muscle-Group (Bro) Split, and Full Body.
