Single dumbbell workout pdf

You can also perform the incline variation and the decline variation if your workout bench. It incorporates the use of dumbbells to increase the resistance of the exercise. With one dumbbell in each hand, keep your arms locked directly above your chest for the starting position. Full body dumbbell workout routine home gym strategies. 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. Dumbbell exercises are generally performed with a dumbbell in each hand.

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. Triset a chestbackabs pushup or incline bench press. The truth is you can actually get a great workout in with only one dumbbell. View the full body dumbbell workout workout with easytofollow exercise illustrations and download as printable pdf. Singlearm kb press tense your body, crush the handle of the bell, and drive it straight up to a full lockout. See more ideas about dumbbell workout, workout and one dumbbell workout. Dumbbell exercises for legs target the upper, lower and inner thigh muscles as well as the calf muscles calves. Torontabased trainer, lee boyce provides a workout below that utilizes a single barbell and a pair of dumbbells for a total body workout. Do this workout three times per week, in the following sequence, resting. 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. Pull you shoulders down and back and drive your left elbow tight to your ribcage until the weight reaches armpit level. 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. Workout routine dumbbells full body printed on apr 28 2011. Beginners should perform a single exercise that attends to overall shoulder strength, and then add in additional exercises to work the specific deltoid heads.

The following workout is designed for those who only have access to a set of dumbbells. 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. Dumbbell exercises for men over 50 simple fitness project. Side bend dumbbell running action, move forward slowly hands placed on buttocks, palms facing outwards. Nov 02, 2019 this 4week, 1 dumbbell workout program from celebrity trainer ben bruno will help to build muscle and fry fat. So try this single dumbbell workout, perfect for even small hotel gyms and home workouts. Jump legs back to center as you bend elbows, lowering dumbbell to chest. In order to assure proper form, using the following illustrated and written instructions. On every day but the final day of the program, your pullup sets will. An actual full body dumbbell workout where the entire body gets trained each and every workout. Farmers carries dumbbell bench press dumbell front squat workout b. Renegade rows, consider doing singlearm dumbbell rows, and instead of doing an intense plyometric exercise like jump squats, consider jumping jacks or stationary bike.

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. The dumbbell bench press is one of the best dumbbell exercises for the chest. Browse through the various dumbbell exercises for the leg muscles below. While less rest will mean more intense workout and. 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. If you like these, you are going to love what youll get in the full book. Flatbench dumbbell press pecs 4 sets x 6, 6, 10, 10 reps. Hold a dumbbell in your right hand with your right foot placed on a stable bench, box, step or chair ipsilateral loading. A complete dumbbell workout schedule simplefitnesshub. A dumbbell is usually 10 to 15 inches long and weighs from 5 lbs to more than 100 lbs. On every day but the final day of the program, your pullup sets will be long, descending ladders. Feb, 2019 workouts you can do at home, with one dumbbell.

Sign up below today to learn and ensure you get the most out of the 3 day dumbbell only workout program. The mad scientist of muscle these 5 sample workouts are taken directly from the metabolic monsters book. 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. 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. Workout 3 100 pt friday april 1 through 1200 pt friday april 24 the sequence for this workout is 50 dumbbell deadlifts. This routine is full of exercises which will help you build your total physique the b. Motion raise one dumbbell toward your shoulder and while slowly lowering it back down after. Jump legs back to center as you bend elbows, lowering dumbbell to. Stand with feet hipwidth apart, holding a light dumbbell horizontally with both hands in front of chest, elbows bent by sides. 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. This toning plan uses just one dumbbell to challenge every major muscle group while also zapping excess fat.

Single fullbody dumbbell workout with singledumbbell work, the unilateral nature has the added benefit of strengthening your core at the same time. 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. Heres an effective fullbody workout using only one dumbbell. 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. Push ups or incline bench presses 3 sets x1012 reps no rest one arm dumbbell rows no rest. Two free dumbbell workout pdf, one free barbell workout pdf. 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. 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.

Youve done a simple dumbbell workout for beginners. Dumbbells allow you to train one side of your body at a time, which is great for curing any strength imbalances youve developed. You dont need a ton of gym equipment to lose weight. The single dumbbell front raise is an isolation movement that targets the shoulders. Your back has several muscle groups, including the trapezius, rhomboids, latissimus dorsi, and erector spinae.

Ben brunos 4week workout program uses just 1 dumbbell. The best printable dumbbell exercises pdf obriens website. The best dumbbell exercises for all levels of gymgoer coach. Build muscle and burn fat as you build core stability and strength. 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. Heres an effective full body workout using only one dumbbell. 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. If performing the workout as prescribed, the deadlift requires two dumbbells while the thruster only requires one. 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. Thats why weve created this quick, calorieburning, totalbody 15minute dumbbell workout. The singledumbbell front raise is an isolation movement that targets the shoulders. Grab a single dumbbell and hold it in a vertical position directly underneath your chin. For all unilateral exercises, switch sides at the halfway mark 25 seconds into each work period. Your again is made up of lots of muscle mass classes, such as the trapezius, rhomboids, latissimus dorsi, and erector spinae. By performing it with one dumbbell at a time, you can focus on each shoulder muscle independently. The dumbbell workout plan to build muscle at home coach.

When you start, you should perform one overall exercise for each muscle group. A 2day split dumbbell workout, where half the body gets worked in one workout and half the body in a second workout. Rows single arm alternating dumbbellchestflat bench press. 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. This monthlong workout plan is the smartest way to use a dumbbell. 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. For best results, be sure to do a dynamic warmup and a cooldown like this fiveminute stretching routine.

This workout is designed for all fitness levels, as you can gradually increase the weight of the dumbbell as you get stronger. I want to outline 3 different approaches that i think will work well. 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. Dumbbell exercises for men over 50 the ultimate free weight workout there is no piece of gym equipment as versatile as the dumbbell. Bend knees and then jump legs out to sides as you press arms straight overhead. The best sciencebased full body workout for growth 11 studies.

The 20 best dumbbell exercises to sculpt your entire body. The only workout equipment you need to complete this totalbody, strength training routine is one dumbbell. Dumbbell shoulder press pdf overall dumbbell side laterals pdf medial heads of the deltoids back exercises. Weighted pullup hang a kettlebell or weight plate from a dip belt and get to work. 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. This home routine is created for women and men to workout away from a gym environment. And a single dumbbell, along with a bit of floor space, is all you need to sculpt the body you. 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.

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. The hamstrings are basically on their own for this one, so its very effective even with this weight. And because each limb moves independently, your core has to brace harder to prevent you from tipping to one side. Using a dumbbell you can either have both feet on the ground or balance on one leg as you do this exercise. Motion lift the dumbbell straight up while keeping your back straight and lower it back down after a short pause. Bodyweight workout challenge for all fitness levels. Grab a weight and pick one of two workouts to boost functional strength, build muscle, and burn calories. In particular, it focuses on the anterior or front head of the deltoid muscles. Dumbbell shoulder push pdf in general dumbbell aspect laterals pdf medial heads of the deltoids again workouts. Home workout routine top 8 dumbbell exercises youtube. Stand up through your right heel, hold for a count, and then slowly reverse the movement and repeat. The 5week, whole body single kettlebell workout muscle. Sep 04, 20 tired of the gym, or do you not even have access to one.

The controlled motion will additionally utilize your triceps and shoulders. Tired of the gym, or do you not even have access to one. You also can find dumbbells in 1, 2 or 3 lbs that are great for toning exercises. Then push through your feet to stand up tall, squeezing your glutes at the top. How hold a dumbbell in each hand with palms facing each other. Bend forward, hingeing at the hips, then row the weights up. 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. One fewer dumbbell is one fewer excuse to miss a workout. By performing it with one dumbbell at a time, you can focus on each shoulder muscle independently and try to address muscular imbalances between shoulders. This 4week, 1dumbbell workout program from celebrity trainer ben bruno will help to build muscle and fry fat.

Onearm dumbbell row lower lats 4 sets x 6, 6, 10, 10 reps. The 30minute dumbbell workout program to build muscle. Metabolic monsters 5 sample workouts by nick nilsson. Precede each set with at least one set of light weight, high rep warmups. This will allow you to put a greater emphasis on strengthening your pectoral muscles specifically. If you made it through all of the exercises, that is a total of 120 repetitions.

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. Even though the weight is relatively light for this exercise, your glutes and lower back are already preexhausted from the previous exercises. Bend forward, hingeing at the hips, then row the weights up to your sides, leading with your. 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.