Nupper body dumbbell exercises pdf

Some of these exercises work both sides of the body at once, while others target one. As the name of this exercise suggests, the chest is the primary target for this move. Its definitely the best way to ensure you only need one trip to. In this upper body dumbbell workout you will find that not only do we challenge overall strength but we also challenge your coordination, control, and core stability. List of dumbbell exercises by muscle group dumbbell. Your again is made up of lots of muscle mass classes, such as the trapezius, rhomboids, latissimus dorsi, and erector spinae. Upper body dumbbell strength beginner level of difficulty 45 minute workout this is a beginner level upper body dumbbell strength workout that targets the back, shoulders, chest and arms. Back extension lie face down, hips on crest of exercise ball. They are relatively cheap, you do not need a gym membership, they do no. Over 20 dumbbell exercises complete with animated diagrams. Dumbbells are the best training equipment you have at your disposal. Upper body exercises do all these exercises slowly.

Your upper back contains a series of overlapping muscles. Strictly strength lower body dumbbell workout nourish. Upper body dumbbell exercises workout, dumbbell workout. Best dumbbell workout for your upper body simplefitnessshub. Today, im going to give you an example of what i do on the upper body day. Rest 60 seconds, then do another set for a total of two sets. Upper body exercises to do with dumbbells the healthy. Prepare your body for this set of dumbbell exercises with a 10 minute upper body warm up routine workout. Motion raise the dumbbell back by straightening your arm and allow it to slowly return after a short pause. Bend your knees and lower yourself down about 6 inches into a quarter squat. If you read descriptions of back exercises youll often see a long list of targeted or stabilizing muscles, including the latissimus dorsi, trapezius, levator scapulae, the rhomboids, infraspinatus, subscapularis, and the teres major and minor. Good upper body dumbbell workout for beginners woman.

They are presented here to highlight how effective working out with dumbbell exercises can be. Upper body dumbbell workout these exercises will give you a great upper body dumbbell workout. With just a bench and some dumbbells you can combine these 7 moves for a fierce upperbody workout that can be done. Reason being, performing bentover rows and dumbbell bench presses with such light weight wont suffice for most guys. Do two sets of 10 lunges you get the picture on doing 10 repetitions and taking a 60 second rest between.

Dumbbell upright rows 3 sets x1012 reps no rest dumbbell curls. Tone and strengthen your muscles using just your body weight. Beginner upper body dumbbell workout click to view and print. Workout routines the fullbody shadow boxing workout routine to get fighter fit. Each video, along with step by step instructions, are on their own page making it easier to follow the workout. Top 35 upper body exercises secure feet at the ankles, hips supported hang forward over back extension bench, head down toward floor slowly extend torso ankle, hip, shoulder align at top of action avoid hyperextension complete 24 sets of 812 repetitions. The best upper body workout routine and exercises jeremy ethier. Dumbbell exercise chart pdf free printable dumbbell workout chart exercise dumbbell workout chart bowflex dumbbell workout chart.

Because of the focus on antagonistic muscle groups and the comprehensive muscles used, this is a very well rounded upper body dumbbell workout. Keep your core muscles engaged and your whole body as straight as possible. In order to get the most from this strength training routine, you need to be very diligent about maintaining proper. After 12 weeks, you may want to consider increasing the volume within the workout, the weight of the dumbbells you are using, or look into facilities that offer more of a variety of weighted equipment. Upper body dumbbell workout video series use the video and instructions below to do the dumbbell chest press correctly to really strengthen the upper body. There are eight different exercises in this video series. Laying down flat on a bench grab the bar with an overhand grip slightly greater than shoulder width apart. Workout routine dumbbells upper body printed on apr 28 2011 workout routine snapshot 1 workout days 0 cardio exercises 7 strength training 0 stretching exercises 2 forearms 1 back 1 biceps 1 chest. A previous post called 10 week training cycle revisited talked about the workout program i designed for myself over the next 10 weeks. When choosing exercises for larger muscle groups such as chest, back and shoulders, its important to select multijoint or compound moves. Toning the muscles of your chest will help you complete a wellrounded upper body workout. Sculpt, tone and firm your biceps, triceps and shoulders in no time. In this routine we throw in a special twist of alternating reps to challenge your body in ways it may have never before been challenged with weightlifting. You can also move more weight than with singlejoint.

Repeat this circuit 3 times and rest for 60 seconds between sets. Stand with your feet shoulderwidth apart, bend your knees, press your hips back, and take both hands close to your right foot. Upper body alternating dumbbell workout challenge upper. Workout routine dumbbells upper body printed on apr 28 2011 workout routine snapshot 1 workout days 0 cardio exercises 7 strength training 0 stretching exercises 2 forearms 1 back 1 biceps 1 chest 1 shoulders 1 triceps.

With a variety of workout gear in your arsenal, no tool is quite as versatile or convenient as dumbbells. The bodyweight training system bts is a physical fitness training. Who needs a gym when you have a perfectly simple and intense workout you can do right at home. Workout routine dumbbells full body printed on apr 28 2011. Because 30s are the only dumbbells you have, the order in which you do the exercises listed is crucial. January 26, 2016 in dumbbell exercises, dumbbells, workouts. Upper body dumbbell workout 28 minute weight training. Since the exercises are so straightforward, this dumbbell arm, chest, and back workout is also really. The overhead press also known as the strict press or shoulder press is a compound exercise that involves lifting a weighted barbell overhead to a fully locked. If you feel any unusual pain in your joints or muscles while you exercise, do not continue the exercise. Dumbbell exercise chart pdf workout dumbell click to a printable pdf dumbbell workout routine full body dumbbell workout routine at home pdf eoua blog dumbbell only home or gym full body workout whats people lookup in this blog. Upper body dumbbell exercises biceps, triceps and shoulders workout. Stand with your feet shoulderwidth apart while holding a dumbbell in each hand.

Starting position put your knee and hand on a bench and grab a dumbbell with your other hand, palm facing your body, upper arm parallel to your body. Stand with your feet slightly wider than shoulderwidth apart. View the beginner upper body dumbbell workout workout with easytofollow exercise illustrations and download as printable pdf. The following dumbbell workout routines can be performed using dumbbell exercises and will allow you to target muscles in a specific region of your body. Ive also made a free downloadable upper body pdf routine that you guys can access below. Dumbbell shoulder push pdf in general dumbbell aspect laterals pdf medial heads of the deltoids again workouts. The best printable dumbbell exercises pdf obriens website. View the full body dumbbell workout workout with easytofollow exercise illustrations and download as printable pdf. Get in an amazing workout by incorporating these unique strengthtraining moves they only use one dumbbell. Motion raise the dumbbell back by straightening your arm and allow it to. Take the bar off the rack and lower the bar down to the middle of your chest and press the bar upward and slightly back so that at the completion of the movement the bar is approximately over your neck. An at home dumbbell workout to tone, sculpt and strengthen your. Exercise intensity moderate to high warm up this workout should begin with a 510 minute cardiovascular activity exercise, as well as exercise specific stretches to elevate the heart rate and.

For this classic upper body exercise, lie on your back on a flat bench with your feet firmly on the floor and your arms. These engage more than a single pair of joints and thus recruit more muscle tissue. Get rid of arm fat and tone sleek muscles with the help of these dumbbell exercises. Do not hold your breath and remember to breathe out as you do the work part of each exercise. I often switch this workout up and use different moves in order to keep things fresh, interesting, and to avoid plateaus. An easy and effective dumbbell arms, back, and chest workout. Upper body 70 degree incline press flat bench press incline flyes one arm rows isolation rows shoulder flyes dumbbell curl incline curls triceps kickbacks triceps extensions wrist curls lower body squats lunges leg extensions stiff legged deadlifts leg curls calf raises sit ups ab laterals leg raises notes. By doing dumbbell exercises you will start to see fat loss and mass gain in your back, arms, shoulders, and chest. Hold a dumbbell in each hand at shoulder level, with elbows out and palms facing. For the best results, encourage clients to work each body part at least two times per week lower body on two days and upper body on two days, and avoid using the same muscles on consecutive days. Dumbbell exercises provide an easy and effective way of targeting every major muscle groups in your body. Most people are now aware of the spot reduction fat myth, were you can eliminate fat from a specific body part by. Motion raise the dumbbell back by straightening your arm and. 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.

Dumbbell routines and exercises dumbbell exercises and. Pectorals shoulders arms abdominals back legs buttocks create your own workout routines. Dumbbells are the ultimate strength training tool for working your upper body. If exercise machines and barbells are not an option, theres still an exceptional way to get in a solid, upperbody, musclebuilding workout. The program calls for you to work out 5 days per week. This upper body routine is performed with hand weights dumbbells and can be done at home or in a gym. Dumbbell or kettlebell carries are probably one of the most transferable exercises to everyday life. Bodyweight exercises, such as the pushup, squat and lunge, do not require free weights or resistance training equipment because the weight of the body provides resistance for each specific movement. Grab a few sets of dumbbells, from light to heavy, and mix and match these exercises based on your goals to put together one kickass workout. Get a great full body workout from the comfort of your home using just dumbbell exercises. See 7 best images of dumbbell exercises chart printable pdf. Workout routine dumbbells upper body printed on apr 28.

The following workout will tax your entire upper body chest, back, shoulders, biceps and triceps in less than a halfhour. Explosivelywith as much force as possiblepress the. Dumbbell exercises form an integral part of most strength training programs. It is vital that you consult your doctor before you start lifting weights. A large list of dumbbell exercises box fitness gym in. Quickly transform your upper body with this 30minute fat burning cardio routine for women. Upper body dumbbell exercises costfree printable dumbbell. Upper body dumbbell workout biceps, triceps, shoulders. This classic leg day workout pairs strength exercises with weighted plyometrics. Do 10 bench press repetitions this is called one set of 10. If you want to burn a lot of calories, then you need to do a lot of resistance training exercises for the back of your body, not just the front. You guys loved my sculpted arms dumbbell workout i posted a couple weeks ago and have been asking for a lower body strength workout with dumbbells. The best boot camp workout ultimate arms dumbbell ultimate arms dumbbell workout my custom workout created at click through to download as printable pdf.

So here it is, a strictly strength lower body dumbbell workout, featuring 6 exercises for strong, lean legs. Ideally, clients should perform lower body workouts on days one and four and upper body workouts on days two and five. Dumbbell exercises such as chest or bench presses will help strengthen and tone your chest area. You will need a firm chair and hand held weights or wrist weights for these exercises. From upper body to core to lower body, many of these. Inspiring dumbbell exercises chart printable pdf printable images.