12 Week Dumbbell Workout Plan PDF Free Download

12 Week Dumbbell Workout Plan PDF Download Info

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12 Week Dumbbell Workout Plan PDF

This 5-day Dumbbell-only Workout Programme Is Ideal For Anyone Who Want To Bulk Up Lean Muscle At Home Or On The Go And Just Calls For Dumbbells.

You’ve Finished The Three-day Full-body Workout With Just Dumbbells, Right?

And As A Kind Of Progression, You’ve Finished The Four-day Workout Using Just Upper- And Lower-body Dumbbells?

As A Result Of Your Request, I’m Bringing You The Next Exercise In Our Series Of Dumbbell-only Workouts Today.

The Following Workout Is A Five Days Per Week Routine For Those Who Only Have Access To A Set Of Dumbbells.

It May Be Done By Anybody Who Prefers To Use Dumbbells Over Other Gym Equipment, Whether They Work Out At Home In Their Home Gym, Often Travel And Need A Go-to Workout They Can Do At A Hotel Gym.

After 12 Weeks, You May Want To Think About Increasing The Workout Volume, The Dumbbell Weight You’re Using, Or Looking At Facilities That Provide A Wider Range Of Weighted Equipment.

The Programme Requires That You Exercise Five Days A Week. The Days You Choose To Exercise Are Entirely Up To You. Just Make Sure Your Weekly Schedule Includes 2 Rest/active Recovery Days.

The Program’s Objective Is To Assist You In Developing Muscle. Of Course, It’s Perfectly Ok If You’d Choose To Use It To Support Fat Loss Instead. Just Be Sure To Modify Your Calorie Intake Appropriately.

For This Exercise Programme, Aim To Keep Rest Periods At Or Around The 45-second Mark.

Please Be Sure To Leave Any Additional Questions About This Five-day Dumbbell-only Workout Programme In The Section Below.

We Have A Lot Of Options For Equipment In The Modern Fitness Industry.

There Are Options For Everyone, Ranging From Cutting-edge Machines To All Types Of Affordable Equipment For The Home.

The Dumbbell Is One Piece Of Equipment That Has Been Around For A Long Time.

You Can Create The Physique Of Your Dreams With A Few Pairs Of These Easy Heavy Lumps With Handles.

This Article Serves As A Guide For Developing A Powerful, Muscular Physique With Just Dumbbells.

The Pdf The 12 Week Dumbbell Workout This Article Covers A Variety Of Fitness Training Phases Using Just The Simple Dumbbell.

The 12-week Dumbbell Workout Plan (With Pdf) Is Created To Guide You Through Several Fitness Phases.

The Strategy Is Divided Into Four Distinct Stages That Take You From Endurance To Explosive Power.

Your Free Workout Plan Is Intended To Provide Those Of You Without Easy Access To Equipment A Chance To Reach Your Fitness Objectives.

You Have Everything You Need To Sculpt An Athletic Physique If You Have Access To A Few Sets Of Dumbbells (Or Adjustable Dumbbells), As Well As Maybe A Workout Bench.

As A Free-weight, Single-limb Form Of Exercise, Dumbbells Also Have The Advantage Of Involving Several Stabilising Muscles.

Time Savings Is Another Another Advantage Of A Workout Regimen That Just Uses Dumbbells. You Don’t Need To Set Up Or Change Out A Tonne Of Different Pieces Of Equipment If You’re At Home.

You May Often Avoid Waiting For Certain Machines Or Equipment If Your Gym Workout Routine Consists Just Of Dumbbells.

Finally, A Workout That Uses Simply Dumbbells Is Very Versatile. You May Develop Endurance, Muscle Mass, Strength, And Athletic Power With Just Dumbbells.

The Exercises Chosen For This List Have To Meet Certain Requirements Since The 12-week Dumbbell Workout Plan In This Article Comprises Many Phases.

They Excel Very Well At Every Stage Of The Programme.

Discover Why Each Of These Exercises Made The List Of The Best Dumbbell Exercises By Reading On.

Moving On To Exercises That Focus More On Power, The Push Press Is One Of The Best Dumbbell Moves.

Your Ability To Push, Throw, And Tackle Will Improve Thanks To This Athletic Movement.

The Benefit Of Doing The Push Press Using Dumbbells Instead Of A Barbell Is That You Won’t Have To Worry About Clipping Your Chin.

Additionally, Catching The Weight On Your Shoulders Rather Than The Bar On Your Collarbone Is Easier On The Back.

This Programme Walks You Through Several Stages Of Development And Is A Comprehensive Dumbbell Fitness Programme. There Are Four Phases, With Each Lasting Two To Four Weeks.

A Different Aspect Of Fitness Is The Focus Of Each Phase. They Are Arranged In A Certain Sequence To Build On One Another.

You May Complete The Programme From Beginning To Finish Or You Can Try Out The Different Phases And Take More Time To Develop Them If Your Goals Allow It.

The Dumbbell-only Program’s Muscle-building Phase Comes Next.

The Objective Is To Combine Appropriate Resistance With Metabolic Fatigue To Stimulate The Growth Of The Muscle Tissue.

With A Total Of Six Training Sessions Each Week, This Phase Represents An Improvement Over The Previous One. The Split Is A Ppl (Push Pull Legs) Exercise That Is Performed Twice With Different Sessions.

If You Can’t Train Six Days A Week, Just Add Rest Days As Needed, Finishing The Next Session After Each Workout.

This Indicates That You Are Also Able To Do These Exercises Three, Four, Or Five Days A Week.

Eat Healthily And Get Enough Sleep, And These Sessions Will Help You Build Muscle In Preparation For The Next Stage.

Monday Day 1: Dumbbell Push Workout

Wednesday Day 2: Dumbbell Pull Workout

Friday Day 3: Dumbbell Leg and Core Workout

Week 2 (Upper/lower split)

Monday- Upper Body Workout

Tuesday- Lower Body Workout

12 week dumbbell workout program

Thursday- Upper Body Workout

dumbbell workout plan at home

Friday- Lower Body

Dumbbell workout routine at home

Week 3 (Full body workout)

Monday

Tuesday

Full-body dumbbell workout routine at home

Thursday

Friday

12-Week Dumbbell Training Plan at Home

Week 4 – Muscle Group Split (Bro Split)

• Monday – Chest
• Tuesday – Back
• Wednesday – Legs
• Thursday – Shoulders
• Friday – Arms
• Saturday – Core
• Sunday – OFF

Monday – Chest

Tuesday – Back

Wednesday – Legs

Thursday – Shoulders

Friday – Arms

Saturday – Core

Repeat in Circuit

Week 5 – Push, Pull, Leg-core (PPL)

• Monday Day 1: Push Workout
  • Chest, Shoulder, Triceps
• Wednesday Day 2: Pull Workout
  • Back, Biceps and Forearms
• Friday Day 3: Leg and Core
  • Quad, Hamstring, Glutes, Calves, Abdominal Muscles, Oblique