0000007248 00000 n 0000062228 00000 n 0000027403 00000 n 0000062918 00000 n 0000063814 00000 n If this is your first time trying exercise with dumbbell, you might need to pay attention to this: please, always warm up first. It has function to strengthen your muscles and to degree your forearms. 0000008483 00000 n 0000026880 00000 n 0000048766 00000 n 5 day workout routine building-muscle101.com Workout Overview The following 5 day workout routine is based on a 5 day split. 0000008071 00000 n Overhead Dumbbell Tricep Extension 3 8 - 12 7. 0000047814 00000 n 0000005463 00000 n Chest Supported Dumbbell Row 3 8 - 12 5. It is because you can do this activity anywhere. 0000063364 00000 n 0000022077 00000 n 0000044819 00000 n 0000004502 00000 n It will strengthen your shoulder muscles. You might say dumbbell doesn’t look that hard since anyone can do it even at home, but it doesn’t mean you can skip warming up. 0000005051 00000 n But, to do this kind of dumbbell exercise, you will need reclining and declining bench. 0000048909 00000 n 0000061656 00000 n 0000017501 00000 n Dumbbell Curl incline Curl Tricep Kickback Tricep Extension Wrist Curl Lower body Squat Lunge Leg Extension Stiff Legged Deadlift Leg Curl Calf raise Situp Ab Lateral Leg raise Notes: Perform 2 sets of each exercise for 10-12 reps. Move up to 3 sets after 4 weeks. 0000016332 00000 n 0000027047 00000 n But, this time you have to do it by raising your two hands at the same time. 0000007662 00000 n 0000042634 00000 n Workout Routine - Dumbbells - Upper Body - Day 1 0000062801 00000 n 0000009897 00000 n 0000010399 00000 n 0000034334 00000 n 0000005601 00000 n Using this routine, you will train one body part per day for duration of 5 days. 0000064653 00000 n 1. 0000064291 00000 n 0000048623 00000 n 0000063033 00000 n 0000002936 00000 n Dumbbell Pinwheel Curl 2 8 - 12 6. Dumbbell Bench Press. 0000048220 00000 n It doesn’t need other equipment besides dumbbell. But, to do this kind of dumbbell exercise, you will need reclining and declining bench. 0000005189 00000 n 0000049267 00000 n 0000064051 00000 n 0000064421 00000 n 0000063699 00000 n It also doesn’t need other equipment to perform it, only dumbbell. 0000009032 00000 n 0000063928 00000 n It’s effective because it can help you loss a weight and build your body, but it doesn’t need a lot of space. 0000019886 00000 n 0000005738 00000 n 0000034710 00000 n 0000005876 00000 n 0000012778 00000 n 0000008208 00000 n Warm Up 0000048293 00000 n Check it out below if you want to know! 0000061423 00000 n Dumbbell is perfect equipment for indoor sport. trailer <<442B13DBA2EB4714BEA31F50EBE7C1C0>]/Prev 69176>> startxref 0 %%EOF 139 0 obj <>stream 0000010364 00000 n 0000061073 00000 n 0000048518 00000 n 0000006287 00000 n There are some dumbbell exercises that you can try at home. 0000061997 00000 n 0000004108 00000 n It prevents you from getting sprain or other injuries. 0000031322 00000 n 0000008621 00000 n 0000004776 00000 n 0000063254 00000 n 0000007797 00000 n Both of it have function to build your chest become stronger and muscular. You can’t even do it at your home. 0000061545 00000 n 0000007524 00000 n But, you might need some equipment to support your activity. 0000061892 00000 n 0000007386 00000 n 0000006423 00000 n You don’t have to go outside to do exercise. 0000008756 00000 n 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. 0000062333 00000 n 0000009461 00000 n 0000045556 00000 n 0000035271 00000 n In this list below, we try to collect all the best dumbbell exercises for you. 0000060378 00000 n 0000063599 00000 n 0000062450 00000 n 8 0 obj <> endobj xref 8 132 0000000016 00000 n This exercise will help you build your chest. 0000006836 00000 n 0000030864 00000 n 0000060950 00000 n Dumbbell Arnold Press 4 8 - 10 3. 0000027158 00000 n 0000008894 00000 n 0000040760 00000 n 0000048413 00000 n 0000015122 00000 n 0000015525 00000 n 0000006014 00000 n 0000006974 00000 n template; December 4, 2018; By : www.pinterest.com All you need are two weights and a strategy! 0000052907 00000 n 0000010442 00000 n 0000042297 00000 n 0000003506 00000 n H‰¬WÛnã6}×Wğ©�€ŠáEÅ>nº-zAÑ®ôa±(GÙ¸ë8[;AºßR²(SŒ©E@±Ä£á™Ã3äèêzÅÈæH¸ı#ÇÍ>»ú}. 0000015826 00000 n 0000060835 00000 n This bench helps you to do the exercise more safely and also more effective. You might familiar with this kind of exercise. 0000063142 00000 n 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 3 10 - 15 Dumbbell Side Bends 3 10 - 15 Friday Exercise Sets Reps Full Body Dumbbell Lunge 3 6 - 12 Dumbbell Floor Press 3 6 - 12 Wide Grip Pull Up 3 6 - 12 Anyway, what are the best of it? 0000050793 00000 n 0000045158 00000 n Day 5: Complete Upper Body Dumbbell Workout Exercise Sets Reps 1. But, you need to do it correctly or you will break your arm. 0000027275 00000 n 0000040192 00000 n Check it out below if you want to know! 0000006149 00000 n 0000030479 00000 n 0000024232 00000 n 0000035188 00000 n 0000006698 00000 n One Arm Dumbbell Rows 4 8 - 10 Each 2. 0000026934 00000 n 0000064169 00000 n 0000043007 00000 n %PDF-1.7 %âãÏÓ 0000057508 00000 n 0000004913 00000 n 0000039744 00000 n 0000049340 00000 n 0000058566 00000 n 0000047483 00000 n Dumbbells have a very special place in the field of resistance training and athletics. You know, one of it is dumbbell. 0000062559 00000 n 0000062671 00000 n Incline Dumbbell Bench Press 4 8 - 12 4. Workout Routine - Dumbbells - Full Body - Day 1 0000055774 00000 n 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.

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