Dumbbell And Bench Workout Plan

The following workout is designed for those who only have access to a set of dumbbells. This four week plan includes four workouts a week. You can do it also on decline and incline positions.

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18 Dumbbell Exercises For Working The Core Abs And Lower Back

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Workout 4 your shoulders.

Dumbbell and bench workout plan. Push up until your arms are straight then lower under control. But when push comes to press dumbbells offer a lot more versatility. They don t need much space and you can find them anywhere from the dinkiest hotel fitness center to your uncle s garage. They are presented here to highlight how effective working out with dumbbell exercises can be.

With just a few pairs of weights this dumbbell only routine will hit the major muscle groups in your body and in only 30 minutes a day. 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. Workout 1 each week targets your chest and back. Although it does require you to have access to a flat bench it remains one of the best ways to target your pectoral muscles chest your triceps as well as your front deltoids shoulders.

Lie on a flat bench holding two dumbbells over your chest with an overhand grip. It can be performed as a complete workout program for up to 8 weeks. The plan and theory behind your four week muscle plan. Pectorals shoulders arms abdominals back legs buttocks create your own workout routines.

With workout 2 your arms are targeted biceps and triceps. Push up until your arms are straight then. The dumbbell bench press is one of the best dumbbell exercises for the chest. 5 day dumbbell workout split overview.

Flat bench dumbbell flys this is a good exercise to finish your chest training since it stretches but at the same time strengthen your pecs well. The workout can be performed for up to 12 weeks. Alternating dumbbell bench press. 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.

Using workout 3 your legs and abs. The total body dumbbell workout you can do at home 1. The dumbbell workout plan to build muscle at home help avoid runner s knee with these exercises strength and flexibility are your allies in the battle against this common running injury and. It s perfect for those who work out at home travel and are on the road a lot or beginners who are new to weight lifting.

One arm one leg bentover row. Each of the four hits a different body part.