Now is my question - I made all "4 day dumbbell training" and then 8 weeks of "5 day training" but 2 weeks ago I had back pain and received pills for it (muscle problems). 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. Here are the TOP 7 Dumbbell Exercises for Guys Over 50. Engage the glutes and core muscles strongly to protect the back. After, Nikki. Athleticism. The key is to hang on to the weight until you've completed all the movements. If youre struggling to do more than 3 repetitions, youve probably picked dumbbells that are too heavy. Can exercises like the lying dumbbell extension and chest press be done on a flat floor if one does not have a bench? Looking for a full-body dumbbell workout routine to build muscle, gain strength, and get ripped? I was wondering, what routine should I continue after this? There are four dumbbell workouts a week and each hits a different body part. This will help your body recover and prepare for the final phase. Cookie Policy - Dumbbells also have the benefit of engaging many stabilizing muscles as a free-weight, single-limb form of exercise. Core workout would be the best place. Using these versatile tools allows you to get extra inches of ROM on most exercises as youre not restricted by bars or machine frames. Let us know how you go with the 12-week dumbbell workout plan or post any questions in the comments. ), Why Do Some Gyms Not Allow Deadlifts? When performing the farmer's carry, your body will naturally want to lean away from the weight, but try to lean into the weight to keep your torso nice and straight. Benefits: Ties upper and lower body together to develop pushing power. Perform movements with right arm, then left arm, resting 60 sec. It can. Recommended: Need help building muscle? You should always seek medical advice from a health/fitness professional before starting any new fitness program. (Heres the Truth! When you lift weights, you place small tears in your muscles. Move 1: Dumbbell Chest Press . Workout Summary Main Goal Build Muscle Workout Type Full Body Training Level Beginner Program Duration 8 weeks Days Per Week 3 Time Per Workout 25-30 minutes Equipment Required Dumbbells Yes, you can absolutely build muscles using dumbbells only. Related: Muscle Gain Workout Plan With PDF. 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. Because compound workouts strengthen and . 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. So with this in mind dumbbell workouts are great for stabilizing the core and building abs. Dumbbells do not need to be as heavy as you might think. Return to the . Do you have a link to another 3 day dumbbell only full body workout that can target in the same way? Pro Tips: Keep the head up at all times and dont allow the knees to cave in toward each other. Mobility. At age 62, "Big Bill" shares his wisdom to dominate one of the ultimate strength marks. Actually, I think as long as you're careful, HIIT will be ok for you. Shoulder Press Warm-Up: General warm-up 5 mins, 10 standing twists, 10 arm circles forward/back. This will increase the difficulty as your muscles are under tension for longer. How-To Perform Dumbbell Single Arm Snatch: Benefits: Total body explosive pulling power, very athletic movement, great core exercise. Dumbbell training allows you to workout one side of your body at a time, which is great for curing any strength imbalances youve developed. 1. Each complex will challenge you in a unique way. When it comes to building pure strength, the dumbbell overhead press is one of the best exercises you can do. Estimated Workout Duration: 30-45 minutes including warm-up. As a beginner, your focus should be on learning the exercises and getting the muscles used to the idea of being put to work on a regular basis rather than piling on the plates. French Press 5. This workout plan includes exercises and programming that helps not only build strength and muscle, but also muscular endurance and overall body conditioning, meaning it provides so many benefits for all sorts of fitness goals. 1. Benefits: Functional movement pattern, trains balance, stretch while strengthening. The next upper body exercise on this list is an upper chest mass builder. I agree, Michael. SC, Again, the dumbbell single-arm snatch is great as it adds a rotational element to the core strengthening aspect of the movement. Doing the dumbbell push, pull, legs for 6 days a week allows you to train your major muscles twice a week. There aren't any disadvantages to the additional exercises as long as your recovery is still going as it should be. The first exercise on this list is amazing for building lower body endurance. Once you are comfortable, you can include very light dumbbells and slowly increase the weight. Or similarly, you may decide to take a few weeks or months off from this style of training and opt to include some barbell work or something completely different like bodyweight or calisthenic workouts (our guide on the best calisthenic chest workout is worth looking at). Chest exercises strengthen your pectoral muscles. In general, use as much weight as you can, but don't go so heavy you can't move well. Just as we mentioned in our ultimate calisthenics guide, your body doesnt recognize what you use for resistance only that there is resistance. The 8 Minute Upper Body Blast Workout Bowflex Dumbbell Workout | Upper Body Blast Workout Watch on Our recent guide on what women can expect after a month of weight lifting, illustrates that women are more likely to develop very lean and toned physiques from weight lifting than they are developing a bulky physique. Incline Dumbbell Lying Row: 3 sets x 10 reps. Dumbbell Push Press: 3 sets x 10 reps. Dumbbell Zottman Curl: 3 sets x 10 reps. Dumbbell Tricep Kickback: 3 sets x 10 reps. V Ups: 3 sets x 10-15 reps. You can do these workouts on alternative days. It also allows you to adduct your shoulders at the top, meaning you get better contraction and a better stretch under tension. Make sure you are using proper form and not relying on momentum. 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 I was thinking something like Monday: Day1 of the routine + core; Wednesday: day2 of the routine + 30 minutes rope skipping; friday: day3 of the routine + core. you keep increasing the load during your workouts over the 12 weeks) youre going to see results. Warm-Up: General warm-up 5 mins, 10 standing twists, 10 leg swings forward/back and side to side, 10 arm circles forward/back, 2-3 warm-up sets first two exercises. From the essential Fitnus collection of fitness wall charts, featuring the path to the perfect biceps & forearm workout! Before you get going on the complexes, grab a 10- to 12-pound dumbbell and complete the warm up. Keep in mind, it doesnt matter whether you hit a public gym or workout at home instead. 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. This means you can perform these workouts three, four, or five days per week as well. The weight of the dumbbells is going to be the defining factor in how challenging each exercise is. Muscular strength exercises can be a great complement to cardiovascular training. What do you say? 15 Best Dumbbell Workouts for Men - Dumbbell Exercises for Muscle Fitness Fitness Goal Quiz The 15 Best Dumbbell Workout Routines to Build Strength and Muscle These dumbbell. You can use either the dumbbell exercises described in the chest exercise printables or bodyweight exercises like pushups. Hinge at your hips, engage your core, and lean your upper body back at an angle. I want to thank you for all training you made for us! June 9, 2018 by Susi May. Because the 12-Week Dumbbell Workout Plan in this article has several phases, the exercises selected for this list have unique criteria. When you can master the sets with good form, move up. (Heres the Truth! This phase is about one thing: adding intensity. Dumbbell Pinwheel Curl 2 8 - 12 6. Hope the program works for you. Lateral Raises 8. Dumbbell Kick-Back. If I wanted to add pullups, how many times x week should I add them? Warm-Up: 10 standing twists, 10 leg swings forward/back and side to side, 1-2 warm-up sets first exercise. Let us know how it works for you. So, go through them, and start working out from your garage gym towards your dream physique! I've incorporated mostly dumbbell compound exercises in the below beginners' dumbbell workout plan. This means you are following a dumbbell workout 4 times during each week, and repeating this for 12 weeks. Standing Dumbbell Calf Raises. At that point you may want to consider increasing the volume of the workouts or change up your routine to include more of a variety of equipment. This class is a full body resistance training workout using light dumbbells. Day 4 - Push. The plan contains four distinct phases, guiding you from endurance through to explosive power. women can expect after a month of weight lifting, Buyers Guide to Cold Plunge Pools and Baths, Oblique Crunches How to Perform & Benefits, Build Functional Strength and Lean Muscle, Quads, Glutes, Hamstrings, Calves, Shoulders, Lats, Core, Shoulders, Lats, Quads, Glutes, Hamstrings, Calves. Copyright 2023 Exercise With Style - All Rights Reserved. Includes sharp illustrations and detailed descriptions on eight key arm exercises (Dumbbell Curl, Alternate Dumbbell Curl, Barbell Curl, Concentration Curl, Preacher Curl, Reverse Curl, Wrist Curl, Reverse Wrist Curl), and a breakdown of the major muscles of the region. Youll also be building grip strength at the same time as you hold the dumbbells at your sides. Uses these illustrated printables to guide you as you exercise your legs: Hold a dumbbell in front of your chest. Dumbbell Chest Fly. If you have access to a good range of weights with dumbbells, you can build a complete physique with no other equipment guaranteed. LoveToKnow offers many printables to help you have a better dumbbell workout. Place a dumbbell across the hip of the leg you're not raising. With Andy Speer's ultimate dumbbell circuit, you can work out wherever your gym is. If you need help downloading any of the printables, check out these helpful tips. Columbia, By Finally, we have another explosive dumbbell exercise, the snatch. Combine all these exercises, do the right ones with the proper form, and you can also chase your fitness goals from your home gym. Disclaimer - the information on this website is for entertainment purposes only. (N.B. I'm getting married this summer and we will be back home in Croatia so I'd really like to feel comfortable in my beach body and the stomach is a big part of that ;). Grab a pair of 10-pound or 15-pound dumbbells for isolation exercises or a pair of 20-pound dumbbells for compound exercises. Hi, Press both weights up and directly over your chest. Although it would be tempting to do a completely different workout every day for the 12 weeks (to keep things new and exciting), this workout plan is focused on getting results, and therefore focuses on the movements and exercises that will provide you with the most value which is why these fundamental exercises are repeated each week for the total duration of the plan. Columbia, 2. Its a PPL (push pull legs) split, performed twice through with unique sessions. One Arm Dumbbell Rows 4 8 - 10 Each 2. The level of difficulty of the exercises can be adjusted based on the weight of the dumbbells and the complexity of the movements. This will open up more exercises to include in future workouts. between. Dumbbells are one of the oldest forms of resistance training and can definitely be used to build muscle. 4. I play basketball and football and want to grow muscle full body but I have no experience. Workout for beginning and intermediate weight lifters (pdf). Ready to try the best workout plan you never knew existed? Total Fitness is unlike any program you've ever tried, and perfect for training at home as well as in the gym. How-To Perform Dumbbell Walking Lunge: Stand with feet hip-width apart Hold dumbbells either side of hips Step forward with one leg Flex knees and drop hips until rear knee comes to floor Keep front knee in line with ankle Press through heel to extend back up Step forward with other leg and repeat They hem and haw about paying the gym membership fees and consider paying for a personal trainer. The rack's going to give you a little more core work, but both exercises work the legs the same.