The Best 6 Day Dumbbell Workout Plan With Printable Pdf 3 x 15 20. 2. full body workout. the full body workout routine involves training every muscle, from the upper to the lower body. the total body workout program builds muscles and strength and enhances cardiovascular fitness. here’s a 6 day full body dumbbell workout routine that includes training 30 minutes each day. Dumbbell hip thrust: 3 sets x 10 reps. dumbbell calf raises: 4 sets x 15 reps. ab crunches: 3 sets x 20 reps. lying leg raises with hip thrust: 4 sets x 10 15 reps. toe touch crunch: 4 sets x 10 15 reps. after you complete one cycle doing these three sets of push, pull, and leg days, repeat it for the next three days.
Pdf Printable Free Dumbbell Workout Chart We’ve created this free 12 week dumbbell workout plan, and the accompanying printable pdf version, to empower you with the structure and guidance you need to target each muscle group in your body effectively. this will allow you to build functional strength, tone muscles and burn calories. 12 week schedule overview: week 1 – push pull leg (ppl) week 2 – upper lower split. week 3 – full body dumbbell workout. week 4 – muscle group split (bro split) week 5 – push, pull, and leg (ppl) week 6 – body part split. week 7 – total body workout. week 8 – muscle group split. 6 day dumbbell workout split overview. this workout can be performed for up to 12 weeks. it follows a push pull legs workout scheme. as a result, you’ll train each muscle group at least twice per week. some supporting muscle groups (especially the back and shoulders) are indirectly targeted even more than that. Following the dumbbell workout plan calendar (printable pdf) will push you out of your comfort zone and toward serious progress. the schedule includes workouts three days a week for 12 weeks. every 2 weeks, the workouts become more difficult. individual workouts range from 15 minutes to 30 minutes, depending on your pace.
Dumbbell Exercises Chart Printable 6 day dumbbell workout split overview. this workout can be performed for up to 12 weeks. it follows a push pull legs workout scheme. as a result, you’ll train each muscle group at least twice per week. some supporting muscle groups (especially the back and shoulders) are indirectly targeted even more than that. Following the dumbbell workout plan calendar (printable pdf) will push you out of your comfort zone and toward serious progress. the schedule includes workouts three days a week for 12 weeks. every 2 weeks, the workouts become more difficult. individual workouts range from 15 minutes to 30 minutes, depending on your pace. Day 6 – cardio, abs. i wrote in a couple of challenging dumbbell exercises for the cardio session, adding db weight to a couple of traditional functional metabolic movements. day 7 – rest. take it easy on day 6 and get ready for another week of hard, productive muscle building. the 12 week dumbbell workout plan. 12 week dumbbell workout routine. our 12 week dumbbell workout routine consists of a hybrid split, it includes power exercises, and hypertrophy exercises, designed for push pull leg and upper lower body muscle groups. on the first 3 days, you will be following a push pull leg split, and on the last 2 days, you will do an upper lower split.
Dumbbell Workout Chart Printable Day 6 – cardio, abs. i wrote in a couple of challenging dumbbell exercises for the cardio session, adding db weight to a couple of traditional functional metabolic movements. day 7 – rest. take it easy on day 6 and get ready for another week of hard, productive muscle building. the 12 week dumbbell workout plan. 12 week dumbbell workout routine. our 12 week dumbbell workout routine consists of a hybrid split, it includes power exercises, and hypertrophy exercises, designed for push pull leg and upper lower body muscle groups. on the first 3 days, you will be following a push pull leg split, and on the last 2 days, you will do an upper lower split.
Printable Dumbbell Workout Plan Pdf
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