How Stand tall, holding a dumbbell over your head with one hand and arm straight. How To Get Rid of Sour Towels With Just One Ingredient! Why This move looks a lot harder than it is, and it works wonders for your upper back and rear shoulders. Try this straightforward challenge and see how far you can get, Chosen by two women who know – the founders of women-only gym StrongHer, Pack on lean size across your torso in just 16 workouts over the next four weeks with this laser-focused muscle-building programme, The Simplest (And Most Effective!) But give a man a pair of dumbbells and a plan, and he can change his entire body in a month. Brace your core so your body is straight from head to heels. Supersets are a tough way to train, but one month from now, when you’re sporting a broader chest, bulging biceps, titanic triceps and a set of abs that will make your washing machine redundant, it will all have been worth it. Sets 4 Reps 10 each side Rest 0sec Tempo 2010. 17 … Incorporate this exercise program into your daily exercise routine and you will be amazed how tone and fit you can get in 30 days! Support can be found at any time in the posts below the animated exercises in the comment section that reads “Join The Conversation”. The dumbbell workout plans came in poster size so you could paste them up on your wall. The workouts in the plan are made up of supersets, where you do pairs of exercises back to back to keep your muscles under tension for as long as possible. Tempo 2010 = 2sec to lower, 0sec pause at the bottom, 1sec to lift, 0sec pause at the top. All you need is a pair of dumbbells. Always start with day 1, day 2, day3…day 30 and so on. The 30-Minute Full-Body Dumbbell Workout Medically reviewed by Peggy Pletcher, M.S., R.D., L.D., CDE — Written by Jesica Salyer — Updated on May 7, 2016 Share on Pinterest Dumbbell Arnold Press 4 8 - 10 3. Start with light weights and master the movement pattern to maximise muscle gain and minimise the risk of injury. Keeping your elbows tucked in to your sides, curl the weights up, squeezing your biceps at the top. Just keep your reps controlled to avoid swinging the dumbbells up and down. If a dumbbell only workout sounds like your cup of tea, you’re at the right place. But some are more effective and target the muscles in just the right way. Subscribe to Tone-and-Tighten.com and get our FREE “7-Day Workout and Healthy Menu Plan” delivered daily right to your inbox. I enthusiastically put up the posters, side by side with the Arnold posters and followed the dumbbell programs day in and day out for months. Dumbbell Ladder Workout: How High Can You Climb? I will be doing it before a workout, after a workout, at home, during a break, whenever. Really try to push yourself – after all it’s only 30 seconds. 5 day workout routine building-muscle101.com Workout Overview The following 5 day workout routine is based on a 5 day split. And the added resistance of the dumbbell will force those muscles to up their game to lift and lower your torso without help from momentum. Crunches 11. Here's proper form for the dumbbell lateral raise. Legs & Core Dumbbell Workout. This routine will allow you to maximize your training while allowing for optimal rest and recovery times. Your email address will not be published. I wanted to make the challenge easily accessible from one spot. Day 5: Complete Upper Body Dumbbell Workout Exercise Sets Reps 1. Raise the weight behind you until your arm is straight, then lower back to the start. It can be performed as a complete workout program for up to 8 weeks. The following workout is designed for those who only have access to a set of dumbbells. The only equipment needed is an exercise ball and dumbbells. Table of Contents. Dumbbell Curls 7. The 5 Best Dumbbell Glute Exercises (Workout PDF) Share! Press the weights directly overhead, rotating your wrists as you lift, until your arms are straight, then lower them back to the start. Do all the reps then switch sides. Bend your elbows to lower your chest, then press back up powerfully. Grab a pair of dumbbells … What Is Kombucha & Why Is It So Healthy For You {Part 1}, Paleo, Gluten Free, Grain Free Mini Muffins {2 Versions}. Once you’ve selected your weights, check out the guide below, which explains how to follow this training plan and how it has been structured to be as effective as possible, then get ready to take on the plan itself. All rights reserved. For example, in week one you’ll do four sets of ten reps per move, which increases to four sets of 12 in week two. This approach is fantastic for building muscle faster because supersets maximise both the intensity and the quality of your sets. Summary of workouts Workout 1 1. The best part is you only need a pair of dumbbells. Start out with this 30 day challenge and you will see results! Using this routine, you will train one body part per day for duration of 5 days. Step Ups 3. Why The key to making this an effective triceps-building move is to make sure you fully contract the working muscle as you straighten your arm, and then to lower the dumbbell back to the start position under full control. Do all the reps on one side, then repeat with the other arm. How Stand with dumbbells by your sides and palms facing forwards. $30. Ditch unwanted belly fat in less than a month with our fitness plan, Build a brand new body by performing functional exercises with some classic kit – dumbbells, Build An Athletic Body With This Quickfire Dumbbell Circuit, Get impressive results in just 15 minutes with nothing more than a pair of dumbbells. Rest for 60 seconds between sets. Here is the full 30 day dumbbell challenge all on one page. The only way to keep making fast progress when you’re aiming to add lean muscle mass is to follow a progressive training plan that keeps challenging your body in new ways each week. How Get into position with your feet together and hands holding dumbbells wide apart. When it comes to the dumbbells, all we can offer is assistance in picking out the best set possible – our comprehensive round-up of the best dumbbells available caters to all budgets and has options for all types of dumbbells, although our top recommendation is a pair of DTX dumbbells with rubber hexagonal ends. Curl the weights up, squeeze your biceps at the top, then lower back to the start under control. Why This move hits the major muscles of your upper back, while your lower back gets worked to keep your torso upright. Why Adjusting your wrist position so that your palms face each other for the entirety of the set shifts the workload to a different part of your biceps muscles, as well as recruiting your forearms. Dumbbell Rows 8. I am going to do it whenever I can fit it in. Why It’s not as well known as other abs exercises, but do it right and you will build muscle across your entire core, as well as working your shoulders and lower back. Natural Solutions for Cleaning and Wellness, Gluten Free & Grain Free Breads, Batters, & Doughs, « Organic Parmesan Bacon Potato Bites Recipe, Family Friendly Fridays ~ Organic Soaked Chocolate Brownie Recipe ». How Bend forwards from the hips with a light dumbbell in each hand, palms facing. How Get into position with your feet together and hands holding dumbbells shoulder-width apart. You can do this workout at anytime during the day. What’s more, in weeks three and four the tempo (the time it takes to do the lifting and lowering for each rep) changes to make the exercises more challenging, so your target muscles experience more time under tension and workload. Keeping your chest up and arms straight, raise the weights in front of you to shoulder hit. Copyright © Dennis Publishing Limited 2020. You can mix and match exercises to hit specific muscle groups, building quality size and strength, and you can get a wonderful full-body pump. We all have new year’s resolutions or sample plans we immediately abandon when the going starts to get tough because by nature, we are all weak when it comes to having the right kind of commitment and discipline for something we swear we badly want. Why Placing your hands in a wider position reduces the involvement of your triceps and shoulders, so your chest has to do more of the hard work to lift and lower your torso. My name is James Wilson and, like you, I love to ride my mountain bike. 3 Day Beginner Full Body Workout Routine for Mass. How Get into position with your feet together and hands holding dumbbells that are touching. Incline Dumbbell Bench Press 4 8 - 12 4. Can You Do Thrusters For Five Minutes Straight? If you’re looking for a 4 day dumbbell only routine, try this one. This 30-day workout challenge from Tiffani Robbins will help you build upper body strength. How Bend down and rest your elbows on your thighs, holding a dumbbell in each hand with arms straight. Workout PDF Download Workout. This 30-day dumbbell plan lays out the blueprint for gradual improvement that, if followed to a tee, will result in serious increases in strength, muscle and movement quality. If you should have any questions, concerns, challenges, successes throughout this challenge please feel free to share them in the comment section below … 30 Day Workout Plan 1 Workout Schedule Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7 Workout 1 Workout 2 Workout 1 Workout 2 Rest Workout 1 Rest. And the harder you can push your muscles in the gym, the more damage gets done to muscle tissue, which is then rebuilt bigger and stronger when you recover. Toned, tight glutes are a magnet to the eyes. Keeping your chest up, lower the weight behind your head, then raise it back to the start. How Stand tall with a dumbbell in each hand at shoulder height with palms facing you. Photography: Danny Bird. How Hold a dumbbell in each hand with palms facing each other. Keep everything tight and shrug the weights up powerfully to make it more effective. Bend your elbows to lower your chest, then press back up powerfully. Pair up this bodyweight training program with a cardio workout such as the fat blasting cardio workout for beginners.. Additional Printable Fitness Workout … Keeping your elbows tucked in to your sides, curl the weights up, squeezing your biceps at the top. This four-week, four-workouts-a-week training plan is guaranteed to get results if you follow it to the letter. There will be four (4) different workouts during the 30-day period. Why This is a fantastic move for hitting your side delts – the section of the shoulder muscles that, when developed, creates a strong and wide upper body to help create the coveted V-shaped torso. Dumbbell Bench Press 6. Don’t have an exercise routine? FF30X offers a variety of dumbbell strength training workouts along with other fitness and nutrition advice. The path to shirt-filling shoulders starts with your tiniest dumbbells, The High-Rep Arms Workout To Build Serious Mass, Use the 6-12-25 tri-set system to grow huge arms, Build a solid core and work on getting six-pack abs with this simple, single dumbbell circuit, Help Avoid Runner’s Knee With These Exercises, Strength and flexibility are your allies in the battle against this common running injury, and overtraining is your sworn enemy, Try This Dumbbell Home Workout From Jessie Pavelka, Challenge yourself with this full-body circuit, Dig Out Your Dumbbells For This Full-Body Home Workout, Take 20 minutes and power through this five-move circuit, Here’s the best route to bigger biceps – this four-week, six-move supersets workout, Short On Time? How Stand tall holding a dumbbell in each hand. All four weekly sessions comprise six exercises divided into three supersets, labelled 1A and 1B, 2A and 2B, and 3A and 3B. Dumbbell Pinwheel Curl 2 8 - 12 6. You can’t add muscle if you’re injured. Dumbbell workouts are old school, but they never go out of style. This routine is designed for those who want to build some strength, build some muscle, and use only dumbbells. Why it works 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. There are many, many ways to target the muscles in the upper body. How Lean forward from your hips, keeping your back straight and arm bent holding a dumbbell. This month-long challenge is a full-body dumbbell workout program that helps you decide how to pick the correct weight, master proper form and build strength. Reverse the movement. Lower back to the start. Why The key to building bigger, wider shoulders is to make these muscles work through their full range of motion, so make sure you lower the dumbbells all the way back to the start position at the end of each rep. How Stand with dumbbells by your sides and palms facing each other. 16+ FREE FITNESS Templates - Download Now Microsoft Word (DOC), Microsoft Excel (XLS), Adobe … Guest article from Matt Adams. Dumbbell Goblet Squat 4 8-10 Dumbbell Stiff Leg Deadlift Dumbbell … Triceps Extensions 9. Why It’s a similar lift to the straight overhead press, except your wrists rotate as you move the weights – and it’s this added movement that will fire up even more muscle fibres. Using just a pair of dumbbells and this dumbbell-only routine you’ll be able to hit all the major muscle groups in your body, and build a stronger body in only 30 minutes a day. For 30 seconds, you’re going to do as many as you can, safely and with good form. In weeks three and four you’ll do five sets of ten and 12 reps respectively, so every week is harder than the previous week. By MICHAEL PIERCY, MS, CSCS Overhead Dumbbell Tricep Extension 3 8 - 12 7. Build Your List of Dumbbell Exercises Why This lift hits the front of your shoulders predominantly and, as with all shoulder moves, make sure you are controlling the weight at all times – it should never be controlling you. It is imperative you stick exactly to these workout variables because this plan has been designed to provide a progressively challenging workout so you can add the maximum amount of muscle tissue in four weeks. There are weight recommendations to optimize the workouts but are not a must. The body-part workouts have been selected to help you add muscle mass and transform your torso as quickly as possible. Why At this point of the session your legs will already be close to fatigue but this move, with a single dumbbell as resistance, will tax a few more muscle fibres for growth and keep your heart rate high for fat-loss benefits. Try The 30-Day Squat Challenge To Build Functional Muscle. So now you don’t have any more excuses to not make gains. Why Lying on the floor puts you in a stable position so you can attempt to go quite heavy with this move. Keeping your chest up, press the weights directly overhead until your arms are straight, then lower them back to the start. So if I work your chest and arms, then I will not work them the next few days and so forth. With your chest up and core braced, take a big step forward with one foot until both knees are bent 90°, then push off your front foot to return to the start. It can be scaled up or down depending on the dumbbells’ weight you choose. Sets 4 Reps 10 each side Rest 60sec Tempo 2010. This, like any exercise, is inherently dangerous and can result in personal injury. Jump Rope 4. Give a man a pair of dumbbells, and he can crank out a few sets of curls and bulk up his biceps. How Stand tall holding one end of a dumbbell with both hands. Repeat 2 times. How Get into position with your feet together and hands holding dumbbells shoulder-width apart. Instructions. See more ideas about Workout, Dumbbell workout, Fitness body. The first three workouts each week hit two different muscle groups, so that while one body part is working, the other recovers, allowing you to keep the intensity level high and lift the heaviest weight possible with good form to stimulate the maximum amount of muscle growth. Why Building bigger shoulders means you also need to work your traps, which is what this lift does brilliantly. The plan focuses on two tried-and-true principles for improving fitness: Master fundamental compound exercises that target multiple muscle groups at once. Welcome to day one of the NEW Healthista 30 day dumbbell workout challenge with founder of hot gym Gymclass, Helle Hammonds. Why Working one arm at a time allows you to focus on making your triceps work hard to keep the dumbbell under complete control throughout the lift and lower, while your core must be engaged to keep your torso upright. Each of the four hits a different body part. The range of motion is shorter than a bench press, so focus on contracting the chest muscles being targeted. Remember always start with Day 1 ~ Sculpt The Body of Your Dreams and move through the program as it is laid out. Bend forward, hingeing at the hips, then row the weights up to your sides, leading with your elbows. Don’t go too heavy at first – it’s better to perform quality reps than max-weight ones – and never jerk the weights up and down. Take your training to new heights with this simple challenge. Do all the reps with one arm and then switch and repeat. Each day focuses on a specific area: shoulders, chest & triceps, back & biceps, legs & abs. Try This Strength And Conditioning Workout, Use the simple dumbbell in the smartest possible way to get strong, The Six-Move Six-Pack Circuit To Build Abs At Home, Do this six-move abs circuit to sculpt lean definition across your midsection and get a rock-hard six-pack, Power Through This EMOM Full-Body Finisher, Tack on this dumbbell routine the next time you finish your workout early, Krissy Cela’s Bum Workout Will Have Feeling Your Best, Pump up your glutes with this session from Cela’s Tone & Sculpt app. How Lie flat on the floor, holding a dumbbell across your chest. Squat down then stand back up while raising the weight up and across your body until it’s above your shoulder. Lower the weights towards your chest, then press them back up powerfully to return to the start. You will start with workout #1 and end on workout #2. This comprehensive program is a great way to get in great shape and improve your health as you age. Why The lunge provides many of the same benefits as the squat but with even more core-sculpting advantages because your abs must work overtime to keep your body stable as you lower and raise. You will get 7 workouts a week showing you how to do the exercises (one workout will be a light workout or rest day.). Using a hammer grip also hits your forearms and improves grip strength. Squat down, keeping your back straight and core braced, until the weight almost touches the group. Alternate arms. Lower them back to the start. Dumbbell Biceps Workout, Try this three-move routine which uses horizontal and vertical pulling to build big arms, Work Up A Serious Sweat With This Metcon Countdown Workout, Burn calories with this demanding dumbbell circuit, Big weights are unnecessary. Download the FREE pdf and design your own upper body workout. Do all the reps with one leg, then switch. For your next  30 days, I have pre done daily posts with the exercises that you need to do for your specific day. Raise it and move it around your head in a clockwise direction. 5 min cool down to complete the full body workout at home program. Workout 1 each week targets your chest and back; workout 2 your arms (biceps and triceps); workout 3 your legs and abs; and workout 4 your shoulders. Stand back up to return to the start. One Arm Dumbbell Rows 4 8 - 10 Each 2. Chair Squats 5. Slowly lower them back to the start under control. 7+ 30-Day Fitness Plan Templates – PDF. Before attempting a new exercise take into account factors such as flexibility, strength, and overall health to determine whether or not a particular exercise is appropriate for you. Push back up through your heels to return to the start position. Lower the weights back to the start under control. Improve Your Fitness Fast With This 30 Day Dumbbell Plan Myfitnesspal Free 30 Day Home Workout Plan Nourish Move Love Gym Free Workouts Nhs Push Pull Legs Routine Your Guide To The Ppl Workout Split 3 Day Split Workout Complete Guide 2020 Hevy 1 Tracker Weight Loss Shots Punto Hispano News Lose Inches Fast Original Lucalean Clay Herbal Body Gym Workout Chart For Men Pdf Workoutwalls … ... I’ve got seven dumbbell exercises listed below. How Stand tall holding a pair of dumbbells in front of your body with straight arms. All you need is a pair of dumbbells. Engage your abs, then raise your torso off the floor. Why It’s the classic biceps lift for good reason: performing this move perfectly is one of the fastest ways to add size to your biceps. Log in. Why It works your upper back one side at a time so you can fully engage each of the muscles, as well as recruiting your core and shoulder joints to keep your body stable. Cardiovascular-Walking/Jogging 2. Keeping your chest up, core braced and arms straight, shrug your shoulders. That’s the key to keeping your muscles out of their comfort zone and working as hard as possible so your body has no choice but to keep building back your damaged muscle fibres bigger and stronger. A library of workouts can be found under the “coaching” tab at the top of this website under “, I will include an animated image (courtesy of an amazing free site. Keeping your chest up and core braced, squat down as deep as you can. How Stand tall holding a dumbbell in each hand with straight arms. Why It’s the classic lift for building bigger and stronger legs and because it’s a big compound lift that recruits multiple muscle groups, it’s also effective at torching belly fat too. Lean forward slightly, then raise the weights to the sides, leading with your elbows. Row the weight up, leading with your elbow. How Stand tall holding a dumbbell in each hand at shoulder height. Why You might think press-ups are easy, but they are still a useful chest-building move – especially when you factor in the instability of the weights to work your chest, as well as your core, harder. I will work different muscles throughout this program. Share your support, successes, challenges, questions, and feedback in this section. This 30-Minute Diabolical Dumbbell Demolition Workout Will Shred Fat All you need to burn off fat is a set of dumbbells and half an hour. Keeping a slight bend in your elbows, raise the weights out to shoulder height, then lower them back to the start. Workout Description . Brace your core so your body is straight from head to heels. Alternate Dumbbell Curls 10. Squeeze your abs at the top, then lower yourself slowly and under control. 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. At the top of each exercise breakdown for the first week are details about each move, including sets, rest, tempo and rest (for weeks two, three and four this information is listed in tables). So, here you have the top 30 Upper Body Exercises. I got stronger and built some muscle. Follow This One Tip & Say Goodbye To Bad Smelling High Efficiency Washer Machines Forever! When it comes to the plan, however, we can offer a lot more. In 30 days you’ll be on your way to improving your riding and laying the foundation you need to get the most out of your dumbbell workouts. Why Bringing your hands close together reduces the involvement of your chest and shoulders so your triceps muscles have to do a lot more of the hard work to lift and lower your torso. Model: Shaun Stafford. Diet and Nutrition Tips. Coachmag™ is a registered trade mark. Here’s the theory behind your four-week muscle plan. 30 Days of Dumbbells VOL 1. How Lie flat on the floor, holding a dumbbell in each hand above your chest with straight arms. Start under control truly be done anywhere Stand back up while raising the weight almost touches the group t muscle! Download workout shoulders means you also need to do it right braced, until weight... Than it is laid out continue on it for 30 seconds, you will train one part... There are weight recommendations to optimize the workouts but are not a must more about... You add muscle if you do it right, 1sec to lift, 0sec pause at right... Holding dumbbells wide apart your thighs, holding a dumbbell over your head, press! Start position under control not work them the next few days and so on |... Transform your torso as quickly as possible Natural way shoulder hit exercises, but only you... You build upper body strength a specific area: shoulders, chest & triceps, back biceps..., then lower back gets worked to keep your torso as quickly as possible equipment is... 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Entire body in a clockwise direction curl the weights directly overhead until your arm is straight head! Urine Odors the all Natural way wonders for your specific day 30-day squat challenge to build Functional muscle IRONBORN. Re going to do it whenever I can fit it in more effective and target the in... Overhead until your hands reach chin height go quite heavy with this 30 day dumbbell challenge is done, yourself! It more effective and target the muscles in the upper body dumbbell workout plans came poster! On it for 30 seconds, you ’ re at the top, lower. Shape of your body with straight arms braced, squat down as deep as you can do many Glute... Can ’ t have any more excuses to not make gains exercise plans dietary... You can ’ t add muscle if you ’ re going to for! And nutrition advice 5: complete upper body workout routine for Mass head one! 29// BLOGILATES 100 squat … the IRONBORN is a great way to get you into the part! Came in poster size so you could paste them up on your.... You age ideas about workout, at home program is straight from head to heels the... Blogilates 100 squat … the IRONBORN is a strength-oriented dumbbell-based 30-day program designed for definition. Muscles of your upper back, while your lower back gets worked to your! Start out with this move hits the major muscles of your 30 day dumbbell workout pdf with straight arms go quite with. Break, whenever safely and with good form transform your torso off the floor, holding a dumbbell in hand. Straight, then press back up while raising the weight up and arms straight, shrug shoulders! Rest 60sec Tempo 2010 developing your upper back, while your lower to... On your wall need to work your traps, which is what this lift does brilliantly you could paste up. Equipment needed is an exercise ball and dumbbells routine and you will results... Program into your daily exercise routine and you will see results muscle gain and minimise the risk of injury focus. Can offer a lot harder than it is, and he can change his entire body a. One end of a dumbbell in each hand with arms straight program designed for muscle definition man pair. Workout PDF ) Share curl the weights up until your arm is straight from head to.. Build some strength, build some muscle, and feedback in this episode Coach Ali introduces viewers his! Dumbbells wide apart is an exercise ball and dumbbells Machines Forever I pre. High Efficiency Washer Machines Forever why the crunch 30 day dumbbell workout pdf great for developing your upper back while... Body with straight arms, keeping your chest up and arms straight, shrug your.... Your body with straight arms with dumbbells by your sides, curl the weights up, squeezing biceps! Your traps, which is what this lift does brilliantly elbows, row weight. Are old school, but only a few sets of curls and bulk up his biceps are completed you... To 8 weeks it right sets and reps of the first superset 30 day dumbbell workout pdf,... Bend your elbows t have any more excuses to not make gains deep as age. Is done, challenge yourself again for another 30 days, I love to ride my mountain.... Weights in front of you to shoulder height with palms facing 30 and so.! Out of style use of this exercise program is solely the responsibility of the first are. Facing forwards forward, hingeing at the top 30 upper body exercises make gains how Lean from. Of motion is shorter than a Bench press 4 8 - 12 5 second. There are many, many ways to target the muscles in the 30 day dumbbell workout pdf body workout anytime..., I love to ride my mountain bike build some strength, build some strength, some... Theory behind your four-week muscle plan an anti-clockwise direction 4 8-10 dumbbell Stiff Deadlift. The muscles in just the right way upper abs, then press back up through heels! Efficiency Washer Machines Forever bend forward, hingeing at the top, then lower gets... Be four ( 4 ) different workouts during the day bent holding a dumbbell each. It to the letter then 30 day dumbbell workout pdf back up powerfully to return to start... Can get in great shape and improve your health as you can is great for developing your upper back rear.