Single dumbbell workout pdf

Dumbbells allow you to train one side of your body at a time, which is great for curing any strength imbalances youve developed. Bend forward, hingeing at the hips, then row the weights up to your sides, leading with your. This workout is designed for all fitness levels, as you can gradually increase the weight of the dumbbell as you get stronger. Jan 28, 20 and a single dumbbell, along with a bit of floor space, is all you need to sculpt the body you want, says robert dos remedios, c. Assume a split stance position with your right leg forward, left hand holding a dumbbell, and hips hinged back so your trunk forms a 4560degree angle with the floor. Pull you shoulders down and back and drive your left elbow tight to your ribcage until the weight reaches armpit level. Squat reverse lunge stationary lunge side lunge dumbbell swing through stiff legged dead lift toe raise one legged toe raise seated one legged toe raise. Onearm dumbbell row lower lats 4 sets x 6, 6, 10, 10 reps. Push ups or incline bench presses 3 sets x1012 reps no rest one arm dumbbell rows no rest crunches 3 sets x2540 reps 1 minute rest triset b deltsbicepstriceps. Slowly bring your elbows down to your sides at about a 45degree angle to your sides and then push back up. And a single dumbbell, along with a bit of floor space, is all you need to sculpt the body you. Metabolic monsters 5 sample workouts by nick nilsson.

The best printable dumbbell exercises pdf obriens website. This will allow you to put a greater emphasis on strengthening your pectoral muscles specifically. And because each limb moves independently, your core has to brace harder to prevent you from tipping to one side. Your back has several muscle groups, including the trapezius, rhomboids, latissimus dorsi, and erector spinae. Feb, 2019 workouts you can do at home, with one dumbbell. You dont need a ton of gym equipment to lose weight. Although it does require you to have access to a flat bench it remains one of the best ways to target your pectoral muscles chest, your triceps, as well as your front deltoids shoulders. Your again is made up of lots of muscle mass classes, such as the trapezius, rhomboids, latissimus dorsi, and erector spinae. The singledumbbell front raise is an isolation movement that targets the shoulders. Ben brunos 4week workout program uses just 1 dumbbell. Grab a weight and pick one of two workouts to boost functional strength, build muscle, and burn calories.

This routine is full of exercises which will help you build your total physique the b. Alternate between workouts a, b, and c for each training session or feel free to combine any two or all three singledumbbell workouts for a longer, more challenging routine. Bend knees and then jump legs out to sides as you press arms straight overhead. Jump legs back to center as you bend elbows, lowering dumbbell to. Nov 02, 2019 this 4week, 1 dumbbell workout program from celebrity trainer ben bruno will help to build muscle and fry fat. Browse through the various dumbbell exercises for the leg muscles below. The course will teach you how your body builds muscle, how to utilize workout plans on our website to maximize muscle growth, how to eat to build muscle, how to supplement to build muscle and how to track your progress. One fewer dumbbell is one fewer excuse to miss a workout. Push ups or incline bench presses 3 sets x1012 reps no rest one arm dumbbell rows no rest. Renegade rows, consider doing single arm dumbbell rows, and instead of doing an intense plyometric exercise like jump squats, consider jumping jacks or stationary bike.

Beginners should perform a single exercise that attends to overall shoulder strength, and then add in additional exercises to work the specific deltoid heads. Precede each set with at least one set of light weight, high rep warmups. When you start, you should perform one overall exercise for each muscle group. This toning plan uses just one dumbbell to challenge every major muscle group while also zapping excess fat. Singlearm kb press tense your body, crush the handle of the bell, and drive it straight up to a full lockout. Side bend dumbbell running action, move forward slowly hands placed on buttocks, palms facing outwards.

Two free dumbbell workout pdf, one free barbell workout pdf. Nowadays, any crossfit athlete recreational or competitive should expect to see the rx weight of 5035 lb dumbbells pop up in a given workout. Dumbbell shoulder press pdf overall dumbbell side laterals pdf medial heads of the deltoids back exercises. Hold a dumbbell in your right hand with your right foot placed on a stable bench, box, step or chair ipsilateral loading. Brace your torso, keeping your core tight and chest tall, and sit back into a squat position so that your elbows touch the inside of your knees. Heres an effective fullbody workout using only one dumbbell. The best dumbbell exercises for all levels of gymgoer coach. Workout routine dumbbells full body printed on apr 28 2011 workout routine snapshot 2 workout days 0 cardio exercises 14 strength training 0 stretching exercises 2 abs.

A 2day split dumbbell workout, where half the body gets worked in one workout and half the body in a second workout. Workout routine dumbbells full body printed on apr 28 2011 workout routine snapshot 2 workout days 0 cardio exercises 14 strength training 0 stretching exercises 2 abs 2 back 2 chest 2 shoulders 2 thighs 1 biceps 1 calves 1 forearms 1 triceps. Weighted pullup hang a kettlebell or weight plate from a dip belt and get to work. The following workout is designed for those who only have access to a set of dumbbells. Dumbbell exercises for men over 50 simple fitness project. Rows single arm alternating dumbbellchestflat bench press. On every day but the final day of the program, your pullup sets will be long, descending ladders. The controlled motion will additionally utilize your triceps and shoulders. Workout 3 100 pt friday april 1 through 1200 pt friday april 24 the sequence for this workout is 50 dumbbell deadlifts.

I want to outline 3 different approaches that i think will work well. Home workout routine top 8 dumbbell exercises youtube. Grab a single dumbbell and hold it in a vertical position directly underneath your chin. In order to assure proper form, using the following illustrated and written instructions. Dumbbell clean and press dumbbell deadlift as far as sets and reps are concerned, minus the farmers carries id do something like a 5,3,2 rep scheme increasing weight each set or using a weight ladder as described in beyond bodybuilding. Build muscle and burn fat as you build core stability and strength. You can also perform the incline variation and the decline variation if your workout bench. How hold a dumbbell in each hand with palms facing each other. Motion raise one dumbbell toward your shoulder and while slowly lowering it back down after. Single fullbody dumbbell workout with singledumbbell work, the unilateral nature has the added benefit of strengthening your core at the same time.

The hamstrings are basically on their own for this one, so its very effective even with this weight. A dumbbell is usually 10 to 15 inches long and weighs from 5 lbs to more than 100 lbs. This monthlong workout plan is the smartest way to use a dumbbell. Torontabased trainer, lee boyce provides a workout below that utilizes a single barbell and a pair of dumbbells for a total body workout. While less rest will mean more intense workout and. Using a dumbbell you can either have both feet on the ground or balance on one leg as you do this exercise. Farmers carries dumbbell bench press dumbell front squat workout b. Workout routine dumbbells full body printed on apr 28 2011. Flatbench dumbbell press pecs 4 sets x 6, 6, 10, 10 reps.

Men are not the only ones that want a strong chest, many women also want a strong pectoral muscle as part of a wellrounded physique. Sep 04, 20 tired of the gym, or do you not even have access to one. Youve done a simple dumbbell workout for beginners. Jump legs back to center as you bend elbows, lowering dumbbell to chest.

Stand with dumbbell in one hand dumbbell positioned by side, other hand on hip lower the dumbbell by bending to one side lift the dumbbell by bending to the other side complete 24 sets of 812 repetitions. An actual full body dumbbell workout where the entire body gets trained each and every workout. By performing it with one dumbbell at a time, you can focus on each shoulder muscle independently. Dumbbell exercises for legs target the upper, lower and inner thigh muscles as well as the calf muscles calves. If performing the workout as prescribed, the deadlift requires two dumbbells while the thruster only requires one. A complete dumbbell workout schedule simplefitnesshub. The truth is you can actually get a great workout in with only one dumbbell. Then push through your feet to stand up tall, squeezing your glutes at the top. But with dumbbells, you can move in more than a single plane, which often means you can use a longer range of motion for better overall muscular development. Dumbbells are the most accessible free weights so theyre the first most people tend to try, either in the gym or as part of a home workout. Jan 22, 2020 dumbbells are the most accessible free weights so theyre the first most people tend to try, either in the gym or as part of a home workout. Heres an effective full body workout using only one dumbbell.

This home routine is created for women and men to workout away from a gym environment. This 4week, 1dumbbell workout program from celebrity trainer ben bruno will help to build muscle and fry fat. Sign up below today to learn and ensure you get the most out of the 3 day dumbbell only workout program. View the full body dumbbell workout workout with easytofollow exercise illustrations and download as printable pdf. Do this workout three times per week, in the following sequence, resting. Stand with feet hipwidth apart, holding a light dumbbell horizontally with both hands in front of chest, elbows bent by sides. Onearm secondary muscles biceps, lats, rear deltoids starting position put your left knee and hand on a bench and grab a dumbbell with your right hand. 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 it can be performed as a complete workout program for up to 8 weeks. Full body dumbbell workout routine home gym strategies. Renegade rows, consider doing singlearm dumbbell rows, and instead of doing an intense plyometric exercise like jump squats, consider jumping jacks or stationary bike. For best results, be sure to do a dynamic warmup and a cooldown like this fiveminute stretching routine. Thats why weve created this quick, calorieburning, totalbody 15minute dumbbell workout. Dumbbell exercises for men over 50 the ultimate free weight workout there is no piece of gym equipment as versatile as the dumbbell.

It incorporates the use of dumbbells to increase the resistance of the exercise. And a single dumbbell, along with a bit of floor space, is all you need to sculpt the body you want, says robert dos remedios, c. Dumbbell bench press 3 6 12 one arm dumbbell row 3 6 12 standing dumbbell curl 3 6 12 two arm seated dumbbell extension 3 6 12 sit up 3 10 25 wednesday exercise sets reps full body dumbbell step up 3 6 12 dumbbell stiff leg deadlift 3 6 12 seated dumbbell press 3 6 12 standing one leg dumbbell calf raise 3 10 20 dumbbell shrug. Bend forward, hingeing at the hips, then row the weights up. The dumbbell workout plan to build muscle at home coach. The mad scientist of muscle these 5 sample workouts are taken directly from the metabolic monsters book.

To start, pick a dumbbell that will be challenging for dumbbell rows challenging but, not the heaviest you could use, think 80% and then do the following. The 5week, whole body single kettlebell workout muscle. Dumbbell upright rows 3 sets x1012 reps no rest dumbbell curls 3 sets x1012 reps no rest. The 30minute dumbbell workout program to build muscle. To get through everything you can try and lighten your weights, do only 1 set instead of 2, or just do as many of the exercises as possible. Dumbbell exercises are generally performed with a dumbbell in each hand. What distinguishes the lying fly from the dumbbell bench press is how it manages to remove the triceps muscles from the movement by effectively locking them up in position for the duration of the exercise. In particular, it focuses on the anterior or front head of the deltoid muscles. You also can find dumbbells in 1, 2 or 3 lbs that are great for toning exercises. Triset a chestbackabs pushup or incline bench press. For all unilateral exercises, switch sides at the halfway mark 25 seconds into each work period. Because you can work just about every part of the body with a simple pair of dumbbells either at home or in the gym, dumbbell exercises are great for men over 50 with busy schedules. The dumbbell bench press is one of the best dumbbell exercises for the chest.

Plus, when using a single dumbbell, you can asymmetrically add a load or weight to exercises to make your core work even harder during leg and upper body moves. On every day but the final day of the program, your pullup sets will. Because you can work just about every part of the body with a simple pair of dumbbells either at home or in the gym, dumbbell exercises are. If you made it through all of the exercises, that is a total of 120 repetitions. With one dumbbell in each hand, keep your arms locked directly above your chest for the starting position. The only workout equipment you need to complete this totalbody, strength training routine is one dumbbell. The 20 best dumbbell exercises to sculpt your entire body. Stand up through your right heel, hold for a count, and then slowly reverse the movement and repeat. So try this single dumbbell workout, perfect for even small hotel gyms and home workouts. If you like these, you are going to love what youll get in the full book. The best sciencebased full body workout for growth 11 studies. Dumbbell shoulder push pdf in general dumbbell aspect laterals pdf medial heads of the deltoids again workouts. See more ideas about dumbbell workout, workout and one dumbbell workout.