Drop the back knee. Stand up with a dumbbell in each hand, palms facing the body Keep your legs and arms about shoulder-width apart and your knees slightly bent Bend no further than a 45-degree angle, bracing your core and keeping your back straight Lift the weights upward in a straight line, exhaling as you go Do this workout free and browse more in our app! Return to the start position in a smooth controlled movement inhaling as you do so. Hold for a count of one and squeeze your biceps. Each of the four hits a different body part. Motion Push the barbell straight up until your elbows are close to being locked and lower it back slowly after a short pause. This inaugural week is all about laying down a solid foundation to work on. This exercise can be performed using both arms at the same time and also by substituting a barbell for the two dumbbells. Get the body you dreamed of that utilizes high intensity resistance training and cardio to get you shredded in no time with the full body workout at home! Created with WorkoutLabs Fit workout builder. Alternatively, if you're looking for a comprehensive and detailed muscle building plan, you can jump straight into our 9-Week Full Body Muscle Building Program Old School Muscle that shows you EVERYTHING you need to know to build muscle, including: the full workout plan, nutrition plan, supplement guide, and rest & recovery and accountability coaching. Push through your heels to return to standing while pressing the dumbbells overhead with arms fully extended. Extend your legs straight out behind you, supporting them on your toes and balls of your feet. This routine was designed for advanced bodybuilders who want to gain more muscle and … Full Body Dumbbell Workout Plan. Workout of 12 00:00. ask for advice & compare results. Place your left knee on the bench with your left hand palm down n the bench in front of it. Lower the weights back to the start under control. Return to the start position in a smooth movement, inhaling as you do so. Workout plan: Full Body Workout With Dumbbells for your fitness. Hold for a count of one while squeezing your tricep. Keep your arms fully extended. This four-week plan includes four workouts a week. , Press J to jump to the feed. Stand upright with a tight core and flat back. Dumbbell training allows you to workout one side of your body at a time, which is great for curing any strength imbalances you’ve developed. Only your forearm should move during this exercise. This method of execution allows you to use the free hand to push down on the floor to lift your chest higher from the ground. Overhead Dumbbell Tricep Extension 3 8 - 12 7. More workouts. Continue as far as possible, then hold for a count of one. Full Body Dumbbell Workout for Teens. This exercise is a modified version of the bent over barbell row that is a whole lot more lower-back friendly. There are many ways to perform this movement. I posted a link to download it yesterday. Squat down keeping your back flat and your knees over your toes. Inhale as you bend. Return to the starting position for a count of one, then repeat. Lower to the starting position by bending your elbow to 90 degrees.Hold and repeat. Your palms must always face down for this exercise. Now place a pair of dumbbells behind the bench so that you can grab them when lying face down on the bench. Keep your elbows tucked in to your sides. Lower your chest to the floor and hold for 30 seconds. Front thigh should be parallel with the floor. By using our Services or clicking I agree, you agree to our use of cookies. The reason I’m calling this the “true” full body dumbbell workout is that it works all the major muscle groups in one workout. Stand straight holing a dumbbell in each hand with a neutral grip. As long as you are experiencing strength and muscle gains, stick with this routine! Hold the dumbbells in in front of your thighs with your palms of the facing your thighs. Continue  raising the dumbbells until your biceps are fully contracted and the dumbbells are at shoulder level. Your forearm should be pointing straight down to the floor. 60 Minuten. Workout Labs Fit. Start by standing to the right of a flat bench with a dumbbell on the floor to your right. For those wishing to get a full body workout, we’ve put together a routine that incorporates six dumbbell exercises that target all the muscles in your body below. Warm-up of 00:00. Just search her name. This exercise can be performed with a dumbbell or a plate weight. Dumbbells can be used to perform so many different exercises which target almost every muscle group in your body. Rest 30 seconds between each exercise. Renegade Row: 4: 10 rep. T Push-up: 3: 10 rep. Biceps-Curl With Dumbbells, Overhand Grip: 4: 10 rep. Cross-Body Hammer Curl: 3: 10 rep. 2. Step forward with one leg. Hold your arms fully extended by your side, with your palms facing in to your body. Dumbbell Arnold Press 4 8 - 10 3. Keep your abs engage and prevent letting your hips sag. Lie face down on the bench and reach down to grab the dumbbells. Raise your arm until it is in line with your body, keeping your elbow tucked into your side and bent to a 90 degree angle. … Full body dumbbell workout pdf 45 minute full body dumbbell workout full body workout program pdf printable dumbbell exercises pdf. This advanced workout plan is designed to hit your muscles hard four times per week and then allow enough time to promote muscle growth. by Pete Williams. Do this while you’re watching TV in the comfort of your home. Philip Haynes. 1. Here is our plan for your home workout with a dumbbell and no bench. Its a total bodyweight workout that you can complete in 20 minutes of which you can lose weight fast! It uses key compound lifts to light up fat burning while building muscle mass. Read article. Copy calendar contents between clients (Jan 19), Disable messaging for individual clients (Jan 19), Sort your client list in a few practical ways (Jan 19), Message multiple or all of your clients at once (Jan 17), Sidebar 'notepads' for privates notes (Dec 23), Share workouts on Instagram and browser notifications (Aug 29), Your branding in client email notifications, Tools and resources to help you find new clients, Ab Roller / Wheel Rollout / Kneeling Roll Extensions, Alternate Heel Touches / Lying Oblique Reach, Barbell Clean and Press / Jerk / Overhead Press, Barbell Pullovers / Lying Chest Overhead Extensions, Bench Swiss / Exercise Ball Russian Twists, Bent Over Barbell Row from Floor/Barbell Row, Bent Over Two-Arm Long Barbell / T-Bar Rows, Bicycles / Elbow-to-Knee Crunches / Cross-body Crunches, Bird Dogs / Alternating Reach & Kickbacks, Bosu Ball Bridges Hip Raises / Glute Bridges, Bosu Ball Single Leg Bridge / Hip Thrusts / Extensions / Raises, Butterflies / Pec Deck / Seated Machine Flyes, Cardio – Cross Trainer / Crosstrainer Machine, Close Grip Lat Pulldowns / Pull Downs / Pullovers, Cobra Abdominal Stretch / Old Horse Stretch, Decline Lying Triceps Extension / Decline Skull Crushers, Diamond / Pyramid / Triceps Push-ups / Pushups, Dual / Two Arm Dumbbell Front Shoulder Raises, Dumbbell Bent Over Lateral Rear Delt Raises / Flyes, Dumbbell Squat Thrusters / Squat to Overhead Press, Elevated/Barbell Glute Bridges/Hip Raises, Fire Hydrants / Abductor / Adductor Knee Raises, Foam Roller Inner Thigh Adductor / Adduction Stretch, Half Bound Lotus Standing Forward Bend / Half Bound Lotus Intense Stretch, Hammer Strength Machine / Seated Chest Press, High Knees / Front Knee Lifts / Run / Jog on the Spot, Kettlebell Thruster / Squat to Clean to Overhead Press, Lateral / Side Shoulder Dumbbell Raises / Power Partials, Low Upward Cable Pulley Crossover Chest Flyes, Lying Side Leg Lifts / Lateral Raises / Hip Abductors / Adductors, Machine Bicep Preacher / Concentration Curls, Medicine Ball Floor Press / Laying Chest Passes, Plank to Push-Up / Pushups / Walking Plank Up-Downs, Ragdoll / Forward Bend / Fold Stretch / Toe Touches, Raised One-Legged / Leg Push Ups / Push-ups, Reclined Pigeon / Supine Pigeon / Thread the Needle, Renegade / Alternating Plank / Commando Rows, Resistance Band Lateral Raises / Side Raises, Resistance Band Standing Shoulder Press / Overhead Press, Resistance Band Tricep Overhead Extensions, Reverse Grip Barbell Push ups / Press Ups, Roman Chair / Hyperextension Bench Side Bends, Seated Alternating Incline Bench Dumbbell Curls, Seated Bench Leg Pull-Ins / Flat Bench Knee-ups, Seated Lateral / Side Shoulder Dumbbell Raises, Seated Shoulder Hammer / Overhead Presses, Seated Single Arm Overhead Dumbbell Tricep Extensions, Seated Tricep Press / Overhead Extensions, Semi-Supine Laying Down / Constructive Rest Position, Shining Skull Breath / Frontal Brain Cleansing Breath, Side / Lateral Medicine Ball Throw / Slam, Single Arm Alternating Dumbbell/Chest/Flat Bench Press, Single Arm Medicine Ball Push-Ups / Pushups, Single Leg Hip Raises / Glute Bridges / Hip Extensions with Leg Lift, Single Leg Swiss Ball Hips Raises / Leg Curls, Single-Arm Kneeling T-Bar/Landmine Presses, Stability / Swiss / Exercise Ball Ab Pike Press, Stability / Swiss / Exercise Ball Back Extensions, Stability / Swiss / Exercise Ball Crunches, Stability / Swiss / Exercise Ball Dumbbell Chest Flyes, Stability / Swiss / Exercise Ball Dumbbell Chest Press, Stability / Swiss / Exercise Ball Dumbbell Shoulder Press, Stability / Swiss / Exercise Ball Hamstring Leg Curl / Hip Raise / Bridge, Stability / Swiss / Exercise Ball Knee Tuck to Chest, Stability / Swiss / Exercise Ball Pushups / Push-ups, Stability / Swiss / Exercise Ball Rollout, Stability / Swiss / Exercises Ball Dumbbell Preacher Curls, Standing Dumbbell / Kettlebell Side Bends, Standing Dumbbell Overhead Shoulder Press, Standing Front Shoulder Plate / Dumbbell / Kettlebell Raises, Standing Overhead Barbell Triceps Extensions, Standing Overhead Military Barbell Shoulder Press, Standing Two-Armed Bent Over Dumbbell Rows, Straight Arm Pulldowns / Pull Downs / Pullovers, Swiss / Exercise Ball Push Ups / Press Ups, Three Parts Forward Bend / Three Limbed Forward Bend, TRX Suspension Strap Hamstring / Leg Curls, TRX Suspension Straps Atomic Push-ups / Pushups, TRX Suspension Straps Side Step / Lateral Lunges, V-Bar / Triangle Bar Lat Pulldowns / Pull Downs / Pullovers, Wall Push-Ups / Pushups / Standing Press Ups, Water Bottle Single-Arm Tricep Kickbacks/Kick Backs, Wide Arm Chest Stretch / Reverse Butterfly Stretch, Wide-Grip Lat Pulldowns / Pull Downs / Pullovers. 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