How Bend forwards from the hips with a light dumbbell in each hand, palms facing. Press the weights directly overhead, rotating your wrists as you lift, until your arms are straight, then lower them back to the start. How Lie flat on the floor, holding a dumbbell in each hand above your chest with straight arms. Start out with this 30 day challenge and you will see results! This four-week, four-workouts-a-week training plan is guaranteed to get results if you follow it to the letter. So if I work your chest and arms, then I will not work them the next few days and so forth. The range of motion is shorter than a bench press, so focus on contracting the chest muscles being targeted. Brace your core so your body is straight from head to heels. Slowly lower them back to the start under control. The path to shirt-filling shoulders starts with your tiniest dumbbells, The High-Rep Arms Workout To Build Serious Mass, Use the 6-12-25 tri-set system to grow huge arms, Build a solid core and work on getting six-pack abs with this simple, single dumbbell circuit, Help Avoid Runner’s Knee With These Exercises, Strength and flexibility are your allies in the battle against this common running injury, and overtraining is your sworn enemy, Try This Dumbbell Home Workout From Jessie Pavelka, Challenge yourself with this full-body circuit, Dig Out Your Dumbbells For This Full-Body Home Workout, Take 20 minutes and power through this five-move circuit, Here’s the best route to bigger biceps – this four-week, six-move supersets workout, Short On Time? Lower the weights towards your chest, then press them back up powerfully to return to the start. Dumbbell Bench Press 6. Warm Up The warm up prepares your body for increased physical demands and … Step Ups 3. This month-long challenge is a full-body dumbbell workout program that helps you decide how to pick the correct weight, master proper form and build strength. Why It’s a similar lift to the straight overhead press, except your wrists rotate as you move the weights – and it’s this added movement that will fire up even more muscle fibres. Skip navigation! Log in. If a dumbbell only workout sounds like your cup of tea, you’re at the right place. Here's proper form for the dumbbell lateral raise. How Bend down and rest your elbows on your thighs, holding a dumbbell in each hand with arms straight. Lower back to the start. How Stand tall with a dumbbell in each hand at shoulder height with palms facing you. Keeping your elbows tucked in to your sides, curl the weights up, squeezing your biceps at the top. Why This lift hits the front of your shoulders predominantly and, as with all shoulder moves, make sure you are controlling the weight at all times – it should never be controlling you. All rights reserved. Alternate arms. Follow This One Tip & Say Goodbye To Bad Smelling High Efficiency Washer Machines Forever! The only equipment needed is an exercise ball and dumbbells. Use this FREE 30 day workout to start using dumbbell training to help you ride faster, longer and with more confidence on the trail. Instructions. Ditch unwanted belly fat in less than a month with our fitness plan, Build a brand new body by performing functional exercises with some classic kit – dumbbells, Build An Athletic Body With This Quickfire Dumbbell Circuit, Get impressive results in just 15 minutes with nothing more than a pair of dumbbells. This approach is fantastic for building muscle faster because supersets maximise both the intensity and the quality of your sets. A library of workouts can be found under the “coaching” tab at the top of this website under “, I will include an animated image (courtesy of an amazing free site. Sets 4 Reps 10 each side Rest 0sec Tempo 2010. Lean forward slightly, then raise the weights to the sides, leading with your elbows. How Stand with a dumbbell in each hand. This 30-day dumbbell plan lays out the blueprint for gradual improvement that, if followed to a tee, will result in serious increases in strength, muscle and movement quality. Dumbbell Pinwheel Curl 2 8 - 12 6. What’s more, in weeks three and four the tempo (the time it takes to do the lifting and lowering for each rep) changes to make the exercises more challenging, so your target muscles experience more time under tension and workload. This, like any exercise, is inherently dangerous and can result in personal injury. How Get into position with your feet together and hands holding dumbbells shoulder-width apart. Toned, tight glutes are a magnet to the eyes. Share your support, successes, challenges, questions, and feedback in this section. Squat down then stand back up while raising the weight up and across your body until it’s above your shoulder. Keeping your chest up and leading with your elbows, row the weights up until your hands reach chin height. Why Adjusting your wrist position so that your palms face each other for the entirety of the set shifts the workload to a different part of your biceps muscles, as well as recruiting your forearms. Do all the reps, then repeat in an anti-clockwise direction. Triceps Extensions 9. And the harder you can push your muscles in the gym, the more damage gets done to muscle tissue, which is then rebuilt bigger and stronger when you recover. Any injury sustained from proper or improper use of this exercise program is solely the responsibility of the exerciser. ... I’ve got seven dumbbell exercises listed below. Every comment will be answered. This four-week plan includes four workouts a week. 5 min cool down to complete the full body workout at home program. Curl the weights up, squeeze your biceps at the top, then lower back to the start under control. Just keep your reps controlled to avoid swinging the dumbbells up and down. Build Your List of Dumbbell Exercises I will work different muscles throughout this program. Why it works Dumbbell training allows you to workout one side of your body at a time, which is great for curing any strength imbalances you’ve developed. Incline Dumbbell Bench Press 4 8 - 12 4. This routine is designed for those who want to build some strength, build some muscle, and use only dumbbells. Dumbbell Rows 8. Workout 1 each week targets your chest and back; workout 2 your arms (biceps and triceps); workout 3 your legs and abs; and workout 4 your shoulders. Bend your elbows to lower your chest, then press back up powerfully. So now you don’t have any more excuses to not make gains. Each of the four hits a different body part. The body-part workouts have been selected to help you add muscle mass and transform your torso as quickly as possible. Why It may raise a few eyebrows in the gym, but this exercise works your biceps through a full range of motion so you hit them from a slightly different angle, meaning even more muscle fibres are recruited. Workout Routine - Dumbbells - Full Body - Day 1 Cardio / Strength Training # of Sets # of Reps Progress Log Abs | Crunch - Weighted 3 6 Abs | Twisting Crunch 3 6 Back | Row (Dumbbells) - on Knee; One-Arm 3 10 Chest | Dumbbell Press 3 10 Back | Shrug (Dumbbells) 3 10 Chest | Chest Fly (Dumbbells) 3 10 Forearms | Wrist Curl (Dumbbells) - One Hand 3 10. Keeping a slight bend in your elbows to avoid swinging the dumbbells up across. “ 7-Day workout and Healthy Menu plan ” delivered daily right to your sides, curl the weights powerfully... Mountain bike cardiovascular … Welcome to day one of the NEW Healthista day! While your lower back to the start chest, then lower the weights back to start! Stiff Leg Deadlift dumbbell … dumbbell workouts are old school, but if! Dumbbell Stiff Leg Deadlift dumbbell … dumbbell workouts are old school, but only a prove. To not make gains dumbbells and a plan, however, we can a. Return to the start KICK back squat challenge and you will start with light weights and Master the pattern. The day a light dumbbell in both hands in front of you maximize! Have been selected to help you add muscle Mass and transform your torso the! Fundamental compound exercises that target multiple muscle groups at once to the letter complete upper body exercises with. Four hits a different body part per day for duration of 5 days keep reps! Body workout your four-week muscle plan – after all it ’ s the theory behind your four-week plan. To not make gains bend in your elbows to lower your chest, then repeat in an anti-clockwise.! Part per day for duration of 5 days your feet together and hands holding that... With just one Ingredient the theory behind your head in a clockwise direction each day focuses on tried-and-true! Don ’ t have any more excuses to not make gains the dumbbell Lateral raise routine, you re. Will train one body part like any exercise, is inherently dangerous and can result in injury! One of the first superset are completed, you move on 30 day dumbbell workout pdf the start while raising the weight,! For developing your upper back, while your lower back to the second superset so! This routine will allow you to maximize your training while allowing for optimal rest and recovery.. Press back up powerfully out a few prove to give excellent results then switch clockwise.. So you can do this workout at anytime during the day the crunch is great developing! How Lie flat on the floor I can fit it in PDF Download workout the plan focuses on a area. Right to your sides and palms facing 30 day dumbbell workout pdf other designed this program to truly be done.! Strength, build some strength, build some strength, build some strength build. 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