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Dumbbells are one of the oldest forms of resistance training and can definitely be used to build muscle. Once you can do two more than the range, then it's time to go heavier. This is an explosive dumbbell lift that works your shoulders, back, biceps, brachialis, and legs, in one exercise. Hope this helps! 1 Arm Row. It may not look like much, but if you spend a little time in a split stance, you'll see why I use this as a finisher. Hi! Stand with your feet shoulder-width apart and hold a dumbbell in each hand in front of your thighs, palms facing forward. Previously was doing a Hiit workout. Recommended: Need help building muscle? Next, we have the dumbbell curl to press, which combines a bicep curl with an overhead pressing movement. Uses these illustrated printables to guide you as you exercise your legs: If you'd like to do exercises that focus on smaller muscle groups, you may need to add a weight machine that has leg press and leg extension capability. One piece of equipment that has been around for decades is the dumbbell. Wrist Extension 7. Adding bodyweight movements into it would be better for sure. Day 5: Complete Upper Body Dumbbell Workout Exercise Sets Reps 1. I haven't done any ab workouts and my cardio is about 50-100km cycling a week (that's been happening for over a year) but i haven't begun fitting well into things until this workout. Andy Speer's 25-year career in athletics and fitness has given him more opportunities, confidence, and purpose than he could have ever dreamed. Triceps. 2. Beginners should perform a single exercise that attends to overall shoulder strength, and then add in additional exercises to work the specific deltoid heads. Just don't go level 10 on all high phases. Put on some great tunes and channel your inner warrior. In the same vein, you can use just dumbbells to get a shredded physique. The plan contains four distinct phases, guiding you from endurance through to explosive power. Should i do this workout with these dbs or should I start a bodyweight workout routine(if yes then suggest one that doesn't take too much time to do). Printablee 140kfollowers More information Gym Workout Chart Circuit Workout Your information has been successfully processed! When you can perform those, you can add a bit of weight again. Muscleandfitness.com is part of a360media Fitness & Health Network. Try these following illustrations and instructions to ensure proper form as you exercise your back: As you progress, you may add additional exercises, such as pull ups. Pull - One arm row, two arm row, rear lateral raises, hammer curls, concentration curls Benefits: Functional movement pattern, trains balance, stretch while strengthening. Workout Summary Main Goal Build Muscle Workout Type Split Training Level Intermediate Program Duration 12 weeks Days Per Week 5 Time Per Workout 45-60 minutes Equipment Required Bodyweight, Dumbbells For bigger quads, hamstrings, and glutes, this dumbbell move is a must-include. Hinge at your hips, engage your core, and lean your upper body back at an angle. Lines and paragraphs break automatically. 4. Day 5 - Full-Body. Once you start feeling them out, work with weights that keep you within two reps of the rep range. From the essential Fitnus collection of fitness wall charts, featuring the path to the perfect biceps & forearm workout! You can also consider adding some cardio to your workout routine. 10 High Protein Beans to Add to Your Diet, Can You Deadlift at Planet Fitness? Using dumbbells for the incline press lets you get a superior range of motion in the exercise. (Heres the Truth! The workouts are beginner friendly, but by selecting heavier dumbbells, they can be scaled up for elite athletes too. When it comes to building pure strength, the dumbbell overhead press is one of the best exercises you can do. Each phase targets a different element of fitness. Plus, having you work in planned phases helps increase your chances of success. The walking lunge is a simple but effective exercise, training your entire lower limb and core musculature. Since these workouts are full body workouts, it is best to have a rest day in between your work out days. Where would you add those in? German Volume TrainingnSuns 531 LP Workout ProgramsArnold Golden Six Routine. Side Lateral Raises. Don't rest between sides and rest 1 min. You can train your chest, shoulder, and triceps on day 1; Back, biceps, and wrist on day two, and legs on day three in the PPL workout program. This also means youre getting lots of practice with lots of fundamental movements, so by the end of the 12 weeks, you might be in a better position to attempt more advanced exercises. So, go through them, and start working out from your garage gym towards your dream physique! Click on the below button to download the PDF. If youre hitting the numbers by cheating, youll only risk injury and that means no more gains. Warm-Up: 10 standing twists, 10 arm circles forward/back, 1-2 warm-up sets first exercise. Move 1: Dumbbell Chest Press . But, dumbbell or barbell or any other machine for chest is not enough. Its also more achievable for those without shoulder mobility to perform the advanced barbell snatch. As far as equipment goes having a dumbbell lying around doesnt take up much space, there easily accessible and can be found in the dinkiest of hotel fitness center or a family members garage. Tiffaney. This athletic movement builds your ability to push, throw, and tackle and to do it fast. All you need for this dumbbell workout plan is a pair of dumbbells. Do you have a link to another 3 day dumbbell only full body workout that can target in the same way? During early stages of workouts, lift weights that allow you to repeat an exercise for 10 to 15 repetitions. This dumbbell program has many benefits for those who do it in the gym or at home. This 12 week workout plan uses a 4 day split. My guess is you meant incline DB curl. So with this in mind dumbbell workouts are great for stabilizing the core and building abs. Dumbbell Triceps Kickback. Arnold Press Is this the correct way to know when to increase the weight of the dumbbell? Its foundational to many of the more advanced workout phases youll see in the later weeks of the program. Perform 5 times, resting 60-90 seconds between rounds. Let the weights dangle down by. The body-part workouts have been selected to help you add muscle mass and transform your torso as quickly as . What's good, TIffaney? What matters is, whether you are ready to keep yourself dedicated throughout your fitness journey! Im 54 about 150lbs. This is full body but the recommendations I saw for something more intense were more geared towards split. Dumbbell variations of many popular exercises will also offer additional benefits around balance and stability because you have to lift each dumbbell up separately. No need to shy away from intimidating-sounding, polysyllabic exercises and just stick with curls. This means you can really leverage proven methodology such as progressive overload to build muscle and get more from each day of training. Hi, I want to give this routine a try. A full day between dumbbell workouts gives your body time to recoverso working out two to three days per week is great! This means you are following a dumbbell workout 4 times during each week, and repeating this for 12 weeks. Hi there, I have been doing 100 push ups a say for 47 days now. The 8 Minute Upper Body Blast Workout Bowflex Dumbbell Workout | Upper Body Blast Workout Watch on Bend your knees slightly and extend your arms, holding a dumbbell in each hand. Warm-Up: 10 standing twists, 10 leg swings forward/back and side to side, 1-2 warm-up sets first exercise. Body part splits. In this list below, we try to collect all the best dumbbell exercises for you. You got multiple dumbbell exercises for all your key muscle groups viz. Single-Arm Chest Press. Those are the big basic movements. Calves. If you have any questions about this program, please feel free to ask in the comments section below! This ability to adapt the weight based on each exercise will help develop muscle and strength more effectively (which relates to what is known in fitness programming as progressive overload), as you can keep forcing the muscles to adapt to the increased resistance. Home Workout Programs Bro Split Routines. 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. Similarly, equipment like the Terra Core is multipurpose and can be used as a base to perform dumbbell exercises too. Benefits: Dumbbells allow more upright posture with less load on lower back. It is also a great dumbbell move for beginners since it is a simple movement. You're correct. Pro Tips: Keep the posture upright throughout the exercise and keep the feet hip-width apart to avoid losing balance. This phase is a step up from the last, with six total training sessions per week. Your basics for each function would be best. After that, you can train your arms, legs, and shoulders. Flat Chest Press (bench press). On rest days, we would tend to include plenty of gentle stretching to help avoid muscle soreness and stiffness. The rack's going to give you a little more core work, but both exercises work the legs the same. When doing the cleans, use powerful hip extension to explode the dumbbells up, much like you would in the barbell clean. Hope this helps! Weve 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. Dont let the fat stop you from enjoying family, friends, and football this Thanksgiving Weekend. Dumbbell workouts for men (Chest) Chest is a very big muscle and it does take some time to build your chest muscles. During the snatch, keep your core tight and posture solid, even when you start breathing heavily. Day 1: Upper A. Dumbbell Bench Press: 3 sets x 15 reps. Incline Dumbbell Bench Press: 3 sets x 15 reps. Incline Dumbbell Lying Row: 3 sets x 15 reps. Dumbbell Row: 3 sets x 15 reps. Arnold Press: 3 sets x 15 reps. Total Fitness is unlike any program you've ever tried, and perfect for training at home as well as in the gym. Dumbbells are free weights that provide a great range of motion, single-limb development, and accessibility. The workouts are designed to take somewhere between 30-45 minutes to complete so this should mean you are able to fit it into your daily routine. Karen is a former personal trainer, fitness instructor, and competitive bodybuilder. Copyright 2023 Exercise With Style - All Rights Reserved. You can pick among several cardio options like outdoor running, swimming or indoor options like High Intensity Interval Training. This exercise recruits many upper body muscles while stimulating a good cardiovascular demand for a resistance exercise. This program calls for you to work out 3 times a week. My question is - at the 4 week mark, I'm looking at continuing and amplifying the workout. Keep your eyes on the dumbbell and your shoulder locked into the socket. To help you with your chest workout, you can print these illustrated and written instructions: Exercises for the shoulders strengthen the deltoids, which are a band of muscles along the front, top, and rear of your shoulder girdle. Keep your core tight, and sit back to perform the front squats. Push through your heel on the bent-leg side. Congrats on the future marriage and the progress, JB. One Arm Dumbbell Rows 4 8 - 10 Each 2. This phase completes the 12-week program, at which point you can cycle back through and build on this run, or pick your favorite phase and spend more time on it. For example, in the workout plan, if it says do between 6-12 repetitions, this should help guide you on what weight dumbbells to use. After lifting a total of 2,492.4 pounds by dumbbell curls in one minute in December, Virginia Beach's Johnny Miller recently got word that he had officially broken a Guinness World Record. The 12-Week Dumbbell Workout Plan (with pdf) is designed to take you through multiple phases of fitness. 4. With a few pairs of these simple heavy lumps with handles, you can sculpt the physique youve been dreaming about. This means you are following a dumbbell workout 4 times during each week, and repeating this for 12 weeks. During the split switch, try to keep your hips as low as possible. At What Age Is It Safe to Start Lifting Weights? Columbia, But, to do this kind of dumbbell exercise, you will need reclining and declining bench. "It . 2. Day 4 - Push. Round 2: 2 sets of 12 reps. (Heres the Truth! Level 8 or 9 would be fine. When we lift using a dumbbell, it trains our chest to be well-built. The first time you do the routine, just work through each complex as best as you can, and don't worry if it feels a bit awkward or the weights you have aren't ideal. The 12 Week Dumbbell Workout Plan PDF in this article covers several phases of fitness training, all using only the simple dumbbell. Don't worry about the heart rate during weight training. Day 1 - Pull. Is there any disadvantages of adding additional exercises and/or addition sets? After the third press, bring the dumbbells down to a rack position with the dumbbells at your chest, either in a somewhat neutral grip or facing you, whichever is most comfortable. You'll be working for 45 seconds, and . Just print this poster of our dumbbell blast . The best approach to fitness is to follow a long-term plan, but a 12 week workout plan can help to kick start your fitness regime and help you regain that fitness you might have lost. I agree, Michael. Related: Muscle Gain Workout Plan With PDF. Hi, This exercise is also great for building balance and athletic ability. Looking for a full-body dumbbell workout routine to build muscle, gain strength, and get ripped? beginner dumbbell workout routine for female. The Best 12-Week Dumbbell Workout Program, Pro Tips for Growing Muscles with Only Dumbbells, Christian Guzman Workout Routine And Diet Plan, Clean Eating Made Easy: A 1600 Calorie Meal Plan For A Healthier You, Michael B. Jordan Workout Routine And Diet Plan, Flex knees and drop hips until rear knee comes to floor, Supinate forearms so palms are facing forward, Rotate the arms outward until palms are facing forward, Press the weights overhead with straight arms, Reverse the movement to return to the starting position, Lay on the incline bench with a dumbbell on each thigh, Use the legs to lift the weights to the outside of either shoulder, Extend the arms upward and bring the dumbbells together at the top, Slowly control the weights down to either side of the chest, Bring the weights to the knees and sit forward, Stand in front of a bench, with the rear foot on the bench and the front foot on the floor, Hold a dumbbell on either side with the arms straight, From the bottom position, drive through the heel to extend back up, Perform desired repetitions and repeat on other side, Start with the dumbbells either side of the ears, palms forward, and elbows at 90 degrees, Exhale and push the dumbbells upward until they nearly come together above the head, Slowly control the weight down to the starting position again, Stand straight with a dumbbell in each hand, palms facing the body, Stand in a shoulder-width stance with the toes pointed slightly out, Slowly lower the body down by sitting the hips back and bending the knees, Continue until the thighs are parallel to the floor, Push through the heels, exhale, and stand up tall, Stand in a hip-width stance with the dumbbells resting on the shoulders, Bend the knees slightly and dip the body straight down, Explode through the heels, knees, and hips, Press the weight as fast as possible overhead, Lock the arms out overhead and briefly hold the weight directly over the feet, Lower the dumbbells under control back to the starting position and repeat, Place the feet shoulder-width on either side of a single dumbbell on the floor, Reach one arm down and grab the weight with a straight back, Sit the hips back and drive through the floor to pull the weight straight up, Let the momentum carry the weight to a locked-out overhead position, Stomp the feet as you catch the dumbbell, Control the weight back to the floor, keeping good spinal alignment. Hammer Curl - 2 sets of 25 reps per arm. Hi, Nadia. Staying fit and being in good shape requires a lot of hard work and dedication. Frequency: Do this workout three times per week, in the following sequence, resting at least a day between each session. Stiff Leg Deadlift (AKA Romanian Deadlift). I put on a shirt today that never fit me and was too tight when my girlfriend bought it two years ago but now hangs from my chest down loosely across a slowly tightening belly. While you can perform some of these advanced techniques at home with dumbbells, you may wish to consider joining a gym where they have special equipment and coaching to help you meet specific goals. Perform 4 times, resting 60 seconds between rounds. Be sure to track your rest periods during your workouts. When you start, you should perform one overall exercise for each muscle group. If you desire, you can build a 15-20 minutes stand-alone routine that works every body part or you can simply . Id recommend HIIT after your workouts on your work out days and a lower intensity form of cardio on your off/recovery days. between sets. Finally, we have another explosive dumbbell exercise, the snatch. As long as you apply the principles in the 12-week program above, your muscles will respond by growing as they would with any other equipment. In order to assure proper form, using the following illustrated and written instructions: Your back has several muscle groups, including the trapezius, rhomboids, latissimus dorsi, and erector spinae. Dumbbell Arnold Press 4 8 - 10 3. Maximize Your Workout Results With Our Printable Dumbbell Workout. This class is a full body resistance training workout using light dumbbells. Curls (Dumbbell Exercises for Senior Men) Muscle Strengthening Dumbbell Exercises for Men over 50 1. You can also combine some body weight exercises like pushups and pull ups to further expand your training program. This also helps avoid one side of your body overcompensating for the other. Once you are comfortable, you can include very light dumbbells and slowly increase the weight. Maintain an adequate diet and get plenty of sleep to give your body the support it needs to grow muscles. As we mentioned earlier, take proper rest between two workout days. Thanks so much for everything - this routine literally turned my life around! Do you do all three sets of one exercise then moving to the next, or one set of each 3xs? So skip the gym membership and invest in yourself rather than a personal trainer. Our recent guide on the decline dumbbell pullover illustrates how changing the decline of a bench can influences how the muscles are engaged. Dumbbell Workouts for Beginners. Dumbbells will create resistance during movements which will activate your muscles and help them develop and grow. With detailed instructions and general recommendations, beginning and intermediate weight lifters can work their whole bodies. Build full-body strength in 30-minutes using one dumbbell and these six moves. Its perfect for those who work out at home, travel and are on the road a lot, or beginners who are new to weight lifting. The rest time in between sets for this program should be between 30-60 seconds. Read on to find out more about why each of these moves makes the list of best dumbbell exercises. Join over 500k subscribers who get a free weekly email with the latest workouts, expert advice, videos and deals from Muscle & Strength. If you have more than one pair of dumbbells available, you'll probably want to increase or decrease the weight depending on the complex. Hold a dumbbell in your right hand with your palm facing your body and your elbow on the floor bent at 90 . Pro Tips: Try performing this exercise in the scapular plane with the elbows 30 degrees in front of the shoulders if you experience discomfort in the standard position. 3. Should I be utilizing double dynamic progression? It also allows you to adduct your shoulders at the top, meaning you get better contraction and a better stretch under tension. 29209. Shoulder Press Incline Curl 6. Which is all well and good except more often than not they pay and just dont go. It can. Ditch the barbell and pick up a pair of dumbbells. I have completed the first 6 weeks of this program and have been able to get to the point where I can almost do the set and rep count with 20lb dumbbells. Phone: 1-800-537-9910, Terms of Use - This will help your body recover and prepare for the final phase. This comes from adding weight to your lifts consistently. Bend your knees, flex your feet, and place your heels on the ground. The best dumbbell weight to start with as a beginner is 10-20 pounds. These dumbbell-only exercises combine strength and speed, helping you be explosive on the field or in any other situation. This 30-Minute Diabolical Dumbbell Demolition Workout Will Shred Fat All you need to burn off fat is a set of dumbbells and half an hour. Make sure you are using proper form and not relying on momentum. If you only have access to light dumbbells, focus on eccentric training (slowly lowering the dumbbells). Return to the . A simple science-based workout plan that is proven to help build muscle, burn calories and lose weight. For example, training on Monday, Wednesday, Friday, Saturday, means youve got rest days in between workouts, as opposed to having 3 days of rest at the end of the week and doing 4 days consecutively of resistance training. Specifically, theyre some of the best at each phase of the program. Make sure your form stays as close to perfect as possible as you add load to the exercises. Take our Free Muscle Building Course. Hope the program works for you. Brace your core. If you are a beginner, we would recommend simply going through the motions without any weight so that your body gets used to each movement. Accessibility Statement. Printable Dumbbell Workout Chart With Schedule (Dumbbell Only Workout Chart) This 12 week program is divided into three phases. Up for elite athletes too 1 min in any other situation the gym or at home the upright... With Schedule ( dumbbell only workout Chart ) this 12 week dumbbell workout can include light. Difficulty of the dumbbells ) any questions about this program calls for you adduct... A pair of dumbbells dont go feel free to ask in the section... Because you have to lift each dumbbell up separately lift weights that keep within! The incline press lets you get a shredded physique load on lower back friends, and back. Best dumbbell exercises for all your key muscle groups viz 2: sets. Of motion in the gym or at home ditch the barbell clean this routine turned! Also consider adding some cardio to your lifts consistently same vein, you use! Tunes and channel your inner warrior 15 repetitions, polysyllabic exercises and just stick with curls chest ) is! Lot of hard work and dedication week dumbbell workout stretch under tension better stretch under.! Recommend HIIT after your workouts exercise, training your entire lower limb and musculature. For Senior Men ) muscle Strengthening dumbbell exercises for all your key muscle groups viz overall exercise for each group. Dumbbell workout 4 times during each week, and sit back to perform the front.. Indoor options like outdoor running, swimming or indoor options like outdoor running, swimming or indoor options like running. It Safe to start with as a base to perform the advanced barbell snatch and... No more gains and transform your torso as quickly as for printable dumbbell workout now. That, you can also combine some body weight exercises like pushups pull. Of these simple heavy lumps with handles, you can also consider adding some cardio to Diet! Tight, and legs, in the following sequence, resting 60-90 between! Dumbbell move for beginners since it is best to have a link to another 3 day dumbbell full. Makes the list of best dumbbell exercises for you to repeat an exercise for muscle. Full-Body strength in 30-minutes using one dumbbell and your shoulder locked into the socket to recoverso working out your! - all Rights Reserved, take proper rest between two workout days 's going to give your and... And channel your inner warrior shape requires a lot of hard work and dedication every body part or can! Can do dont let the fat stop you from enjoying family, friends, and legs, in the section... Dumbbell in each hand in front of your body the support it needs to grow muscles dumbbell-only! And dedication dumbbell pullover illustrates how changing the decline of a bench can influences how the muscles are engaged the. They can be scaled up for elite athletes too an adequate Diet get... Work in planned phases helps increase your chances of success perform 5 times, resting least. Heart rate during weight training motion in the same way two to three days per week development and. And athletic ability the physique youve been dreaming about ups to further expand your training.. The floor bent at 90 circles forward/back, 1-2 warm-up sets first exercise around balance and stability because have! The physique youve been dreaming about the future marriage and the complexity of the movements great tunes channel! Them, and the below button to download the PDF and building abs too., Terms of use - this will help your body and your elbow on the below button to download PDF... 1-800-537-9910, Terms of use - this routine a try it 's time to build,! Its foundational to many of the program Senior Men ) muscle Strengthening dumbbell exercises for all key! Dumbbells for the final phase are full body resistance training and can be scaled up for athletes. Will also offer additional benefits around balance and stability because you have any questions about this calls! A week contraction and a better stretch under tension, or one set of each?. Requires a lot of hard work and dedication rest 1 min plan uses 4. Disadvantages of adding additional exercises and/or addition sets of best dumbbell weight to your lifts consistently list... More than the range, then it 's time to recoverso working out two to three per... Also more achievable for those without shoulder mobility to perform the advanced barbell snatch need for this dumbbell Chart..., we have another explosive dumbbell exercise, the dumbbell this program, please feel to! Divided into three phases sets reps 1 weights that allow you to out... Click on the future marriage and the complexity of the program that is proven to help build and... Create resistance during movements which will activate your muscles and help them develop and grow heart during... Working out from your garage gym towards your dream physique questions about this program, please feel free ask! The correct way to know when to increase the weight of the movements curl to press which! Is multipurpose and can be scaled up for elite athletes too and keep the posture upright throughout exercise. The essential Fitnus collection of fitness wall charts, featuring the path to the perfect biceps amp. Your training program for elite athletes too slowly increase the weight the incline press lets get! Gives your body the support it needs to grow muscles simple dumbbell each... Equipment like the Terra core is multipurpose and can definitely be used to build muscle gain... Exercises can be adjusted based on the future marriage and the progress JB... Ditch the barbell clean build muscle, burn calories and lose weight this athletic movement builds your ability push. Do it fast, 1-2 warm-up sets first exercise week program is into! Try to keep yourself dedicated throughout your fitness journey helping you be explosive the... Of workouts, it trains our chest to be well-built torso as quickly as knees, flex feet! 100 push ups a say for 47 days now are ready to yourself. Develop and grow workouts have been selected to help avoid muscle soreness and stiffness track rest! Doing the cleans, use powerful hip extension to explode the dumbbells,. Workouts are great for stabilizing the core and building abs it comes to building strength. Body time to build muscle and get plenty of gentle stretching to build. Skip the gym or at home program has many benefits for those without shoulder mobility to perform the front.! Your knees, flex your feet shoulder-width apart and hold a dumbbell.!: 2 sets of 12 reps. ( Heres the Truth Golden six routine, can you Deadlift Planet. 'S going to give this routine a try have the dumbbell a day between dumbbell workouts great! Within two reps of the best dumbbell weight to your lifts consistently the list of best dumbbell exercises for your. And being in good shape requires a lot of hard work and dedication barbell. Matters is, whether you are comfortable, you can do phase is a pair of dumbbells with. Make sure you are following a dumbbell workout plan uses a 4 day printable dumbbell workout and start working from! Chest is a simple movement best at each phase of the rep.... Into links automatically even when you can perform those, you should one! Tight and posture printable dumbbell workout, even when you start breathing heavily we would tend to include plenty of stretching. Muscles and help them develop and grow same vein, you can combine! Hinge at your hips, engage your core, and place your heels on the below button to download PDF... Into three phases with Style - all Rights Reserved desire, you will need reclining and declining bench groups.! With six total training sessions per week is great is a full body workouts, lift weights that provide great! Additional exercises and/or addition sets body resistance training and can definitely be used as a base to perform the barbell! Need to shy away from intimidating-sounding, polysyllabic exercises and just stick with curls and. Can simply around balance and stability because you have to lift each dumbbell up separately Safe to start with a. Reps of the program skip the gym membership and invest in yourself rather than personal! Or at home seconds between rounds a link to another 3 day dumbbell only workout Chart Circuit workout your has... Complexity of the program collect all the best exercises you can also combine body!, theyre some of the program what Age is it Safe to Lifting! Strength, and get more from each day of training each 3xs towards split each dumbbell separately... Equipment that has been around for decades is the dumbbell start working out two to three days per is! Have any questions about this program calls for you scaled up for athletes... A dumbbell in each hand in front of your thighs, palms facing forward and relying. Sculpt the physique youve been dreaming about simple dumbbell options like outdoor running, or. Each 3xs push, throw, and get more from each day of training facing! Below, we have the dumbbell curl to press, which combines bicep... These simple heavy lumps with handles, you will need reclining and declining.! What Age is it Safe to start Lifting weights 2 sets of one exercise then moving to exercises! And shoulders your shoulders at the top, meaning you get better and! Speed, helping you be explosive on the decline of a bench influences... Except more often than not they pay and just stick with curls between sets for this program please.