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Printable 12 Week Dumbbell Workout Plan for Beginners (Free PDF) | Fitness Drum.Dumbbell Exercise Chart Printable Free
Shoulder Exercises Exercises for the shoulders strengthen the deltoids, which are a band of muscles along the front, top, and rear of your shoulder girdle. In order to assure proper form, using the following illustrated and written instructions: Dumbbell shoulder press Dumbbell shoulder press pdf overall Dumbbell side laterals pdf medial heads of the deltoids. Back Exercises Your back has several muscle groups, including the trapezius, rhomboids, latissimus dorsi, and erector spinae.
Try these following illustrations and instructions to ensure proper form as you exercise your back: Dumbbell shrugs pdf trapezius, rhomboids Dumbbell deadlifts pdf erector spinae Dumbbell bent over row pdf latissimus dorsi As you progress, you may add additional exercises, such as pull ups. Leg Exercises Dumbbells are great for working the major muscles groups in your lower body, including your gluetal muscles, hamstrings, and quadriceps.
Uses these illustrated printables to guide you as you exercise your legs: Dumbbell squats pdf overall Dumbbell lunges pdf overall Dumbbell chest press If you'd like to do exercises that focus on smaller muscle groups, you may need to add a weight machine that has leg press and leg extension capability. Arm Exercises Your major muscle groups in your arms include the biceps, which run along the front of your arms, triceps, which is the horseshoe-shaped group of muscles along the back of your arms, and your forearms.
For your upper arms, you can perform specific exercises with dumbbells to strengthen them, as illustrated in these printables: Dumbbell biceps curl pdf biceps Dumbbell skullcrushers pdf triceps Dumbbell hammer curls pdf biceps Dumbbell kickbacks pdf triceps. Are you InTheKnow? Invalid email. I agree to receive email communications from LoveToKnow. Abdominal Exercises Working your abdominals does not require the use of dumbbells.
Basic Workout Instructions As a beginner, your focus should be on learning the exercises and getting the muscles used to the idea of being put to work on a regular basis rather than piling on the plates. Workouts for Advanced Weightlifters If you are training for a specific sport, bodybuilding, power lifting, or merely looking to progress in your weight training, then you can begin to incorporate advanced weightlifting techniques , such as negatives and supersets. Tips for Safety and Success Consider the following when training with dumbbells: Make sure you are using proper form and not relying on momentum.
If you are not sure about form, examine the printables carefully. You may also want to work with an experienced weightlifter or watch a video that demonstrates the appropriate lifting form.
When you lift weights, you place small tears in your muscles. Your body needs about 48 hours for these tears to heal and your muscles to grow stronger. Incorporating an appropriate amount of rest in your weightlifting routine is essential towards maintaining growth and avoiding injury. Consistent effort pays off. Plan to exercise each body part at least twice a week. Always warm up before lifting. Cool down and stretch after every session.
Maintain an adequate diet and get plenty of sleep to give your body the support it needs to grow muscles. By Annette McDermott. By Laura Williams, M. Dumbbell Exercises Chart Printable. Printable Dumbbell Workout Chart.
Exercise Dumbbell Workout Chart. Bowflex Dumbbell Workout Chart. Printable Dumbbell Workout Routine Chart. Dumbbell Exercises. Dumbbell Workout Chart Printable. Dumbbell Workout Chart Free. Biceps Dumbbell Exercises Chart. More printable images tagged with: Dumbbell. Printable Workout Charts Exercises. Printable Bill Payment Chart. Books of Bible Chart Printable. See Also. Open navigation menu. Close suggestions Search Search.
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