Dumbbells pdf workout

Alternated Biceps Curl. You might familiar with this kind of exercise. But, you need to do it correctly or you will break your arm. It has function to strengthen your muscles and to degree your forearms. Shoulder Press. This is another version of dumbbell exercise that you might also familiar.

But, this time you have to do it by raising your two hands at the same time. It will strengthen your shoulder muscles. We also have more printable chart you may like: Printable Workout Charts. If this is your first time trying exercise with dumbbell, you might need to pay attention to this: please, always warm up first.

It prevents you from getting sprain or other injuries. Letter Number Template. Jul 10, These workout routines do not only help you build muscles but also motivate you.

About Latest Posts. Murshid Akram. I'm Murshid Akram, a certified personal trainer, researcher, fitness blogger, and the founder of TheFitnessPhantom. I've been writing health and fitness blogs since February Happily, my articles have already helped so many people. Latest posts by Murshid Akram see all. Whey Protein Powder. Flat DB Bench Press. Dumbbell Pullover. Overhead Press. DB Front Lateral Raises. Switch legs before moving to the shoulder press.

During the split switch, try to keep your hips as low as possible. You'll get off the ground a little bit, but you don't want to be jumping around a lot. The key is to move your feet quickly and keep your torso nice and vertical. Perform this workout twice per week for weeks, resting at least two days between the workouts.

If you like the results, keep going with it! Once the workouts start to feel static, add weight or reps, or decrease the reps. Do whatever you can to challenge yourself every time! Andy Speer's year career in athletics and fitness has given him more opportunities, confidence, and purpose than he could have ever dreamed.

His passion is helping others improve View all articles by this author. Missing Your Own Set of Dumbbells? If you've got dumbbells, you've got all you need to build size, add strength, and burn fat.

Stay equipped! Total Fitness. Earn it all and keep it, with this innovative exercise plan from world-class coach Andy Speer. Single-Dumbbell Halo. Rear Delt Fly. Stiff-Legged Dumbbell Deadlift. Dumbbell Goblet Squat. Elbow plank. Arms-crossed jump squat. Complex 1. Perform 5 times, resting seconds between rounds. Dumbbell Clean.

Push-press Perform with dumbbells. Dumbbell front squat. Complex 2. Perform 4 times, resting 60 seconds between rounds. Dumbbell Crush Press Perform lying on floor. Dumbbell bent-over row.

Bodyweight Reverse Lunge.