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[PDF] Dumbbell Workouts - Free Download PDF
10/27/ · DOWNLOAD PDF. Share. Embed. Description Download Dumbbell Workouts Comments. Report "Dumbbell Workouts" Please fill this form, we will try to respond as soon as possible. Your name. Email. Reason. Description. Submit Close. Share & Embed "Dumbbell Workouts" Please copy and paste this embed script to where you want to embed. Workout Routine - Dumbbells - Full Body Printed on Apr 28 Workout Routine Snapshot 2 Workout Days 0 Cardio Exercises 14 Strength Training 0 Stretching Exercises 2 Abs Motion Raise one dumbbell toward your shoulder and while slowly lowering . The Total Dumbbell blogger.com - Free download as PDF File .pdf), Text File .txt) or read online for free. Scribd is the world's largest social reading and publishing site. Search Search4/5(7).
Dumbbell workout pdf free download
This exercise can be performed with a dumbbell or a plate weight. This exercise can be performed with a kettlebell or a plate weight. Be sure to concentrate on a balanced movement when lifting the dumbbells. Use both arms equally spaced and moving at the same speed. This exercise can be performed using both arms at the same time and also by substituting a barbell for the two dumbbells. There are many ways to perform this movement.
Other examples include; sitting with or without back support, using alternating arms and also using a cable station's lower pulley. Only your forearm should move during this exercise. Keep your elbow in line with your shoulders at all times throughout the movement. Home Calendar My workouts Library Fit. Warm-up of Workout of 12 Cooldown of Full Body Dumbbell Workout 12 min.
Dumbbell Squat Thrusters. Decline Dumbbell Flyes. Dumbbell Flat Bench Press. Lateral Shoulder Dumbbell Raises. Front Shoulder Dumbbell Raises. Standing Dumbbell Bicep Hammer Curls. Tricep Dumbbell Kickbacks. Full Body Dumbbell Workout. Auto-advance Start exercises automatically after a 5-second delay. Set 1 of 2.
Primary muscle group s :. Stand with your feet shoulder-width apart with dumbbells above your shoulders. Squat down keeping your back flat and your knees over your toes. Push through your heels to return to standing while pressing the dumbbells overhead with arms fully extended. Return to starting position and repeat.
Lunge Twists. AbsCalvesHamstrings. Stand upright with a tight core and flat back. Extend arms to chest level in front of you while holding the weight.
Step forward with one leg. Front thigh should be parallel with the floor. Drop the back knee. Rotate the torso towards the leg that stepped out while keeping arms extended. Push back up to the starting position. Dumbbell Deadlifts. AbsCalvesHamstringsQuadriceps. Place two dumbbells on the floor. Stand facing the dumbbells with your feet shoulder width apart.
Bend knees and hips to lower your torso in a squatting movement,keep your back straight. At the bottom of the squat grip the dumbbells with an overhand grip,keeping your arms dumbbell workout pdf free download extended. Return to an upright position holding the dumbbells with your palms facing towards your body and extending your hips forward. Do not round your back. Return the dumbbells to the floor in the same manner you picked them up. Standing Side Bends.
Stand straight, your feet shoulder width apart, dumbbell workout pdf free download, while holding a dumbbell in your left hand with your palm facing in to your body. Place your right hand on your waist, palm facing in. This is the start position. Keeping your back and head straight, bend only from your waist to the right. Inhale as you bend, dumbbell workout pdf free download.
Continue as far as possible, then hold for a count of one. Dumbbell workout pdf free download to the start position, exhaling as you do so. Repeat the movement this time bending to the left dumbbell workout pdf free download returning to the start position. Complete all repetitions holding the dumbbell with your left hand before changing hands. Place a pair of dumbbells on the floor next to a decline bench.
Secure yourself in the bench. Pick up dumbbells and hold them above you with a slight bend in the elbow. Keeping the dumbbells in line with your chest, slowly dumbbell workout pdf free download up your arms to the sides. Stop when your upper arms are parallel with the floor. Squeeze your chest muscles and slowly return to starting position.
AbsShouldersTriceps. Lie on a flat bench holding a dumbbell in each hand with an overhand grip. Start by holding the dumbbells slightly wider than shoulder width apart above your shoulders. Your palms should be facing forward. Slowly bend your elbows until they are at a 90 degree angle and your upper arms are parallel to the ground. Push the weights up by straightening your arms. As you push the weights up, move your arms in an arc to bring the dumbbells together, until they meet over the center of your chest, dumbbell workout pdf free download.
Hold for a count of one. Lower the dumbbells by slowly bending your elbows back to 90 degrees. Continue lowering your arms until they are a little lower than parallel to the floor.
Your elbows should be pointing slightly towards the floor and you should feel a stretch in your chest muscles and shoulders. Repeat Be sure to concentrate on a balanced movement when lifting the dumbbells. Stand with your back straight, feet shoulder width apart, while holding a dumbbell in each hand with a neutral grip.
Hold your arms fully extended by your side, with your palms facing in to your body. Keep your elbows close to your sides. Keeping your arms fully extended and your torso stationary, lift the dumbbells out to your sides and up until they are at shoulder level. Exhale as you do so. Hold for a count of one while squeezing your shoulder muscles.
Return to the start position in a smooth controlled movement inhaling as you do so. Stand straight holding a dumbbell in each hand with an overhand grip. Hold the dumbbells in in front of your thighs with your palms of the facing your thighs. Keep your arms fully extended. Raise the left dumbbell out and upwards, while keeping a slight bend in your elbow. Your palms must always face down for this exercise. Continue raising the dumbbell until you arm is a little above parallel to the floor.
Exhale as you are raising the dumbbell, dumbbell workout pdf free download. Pause for a count of one. Inhale and slowly lower the dumbbell to the start position. As you lower the left dumbbell, begin to lift the right dumbbell, duplicating the movement. When both dumbbells have been raised and lowered in a cycle, that is one repetition. Stand straight holing a dumbbell in each hand with a neutral grip. Keep your arms fully extended with your palms facing in to your sides. Keep your elbows tucked in to your sides.
Keeping your upper arm stationary, dumbbell workout pdf free download, exhale and curl the dumbbells up towards your shoulders. Hold for a count of one and squeeze your biceps. Return to the start position in a smooth movement, dumbbell workout pdf free download, inhaling as you do so.
30 Minute Full Body Dumbbell Workout
, time: 31:15Dumbbell workout pdf free download
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. Workout Routine - Dumbbells - Full Body Printed on Apr 28 Workout Routine Snapshot 2 Workout Days 0 Cardio Exercises 14 Strength Training 0 Stretching Exercises 2 Abs Motion Raise one dumbbell toward your shoulder and while slowly lowering . Dumbbell workout routine building-musclecom Workout Overview The following dumbbell workout routine will help strengthen and build muscle mass. Perform this routine 3 times per week for best results. The routine uses basic equipment and dumbbells so you don't need any special machines or other gym equipment.
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