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A 12 week full body beginner workout routine designed to introduce you to a range of gym equipment and basic bodybuilding exercises in under 60 minutes. Link to Workout: https://www.muscleandstrength.com/ workouts/12-week-beginners-training-routine.html Main Goal: Build Muscle Training Level: Beginner Program Duration: 12 Weeks Days Per Week: 3 Day
workout is designed to increase your muscle mass as much as possible in 10 weeks. Main Goal: Build Muscle Time Per Workout: 50 Mins. Works each muscle group hard once per week. Training Level: Advanced Equipment: using mostly heavy compound exercises. Barbell, Bodyweight, Program Duration: 10 Weeks.
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- Equipment Needed
- Pdf Workout Plan
- Workout Summary
- Workout Programming Explained
- Selecting Your Dumbbells
- FAQs
Dumbbell – Required
All you need for this dumbbell workout plan is a pair of dumbbells. You may also prefer to have dumbbells of varying weights or adjustable dumbbells, as you’ll likely find you can lift different levels of resistance depending on the exercise. For example, the maximum weight you can lift for a dumbbell sumo deadlift will likely be much higher than what you can lift for a negative bicep curl. This ability to adapt the weight based on each exercise will help develop muscle and strength more effe...
Bench – Optional
If you do not have a bench, all these exercises can be adapted so that you can perform them on the floor too. Nevertheless, a bench will give you more opportunities to include varied exercises, particularly if you can set an incline or a decline. This will open up more exercises to include in future workouts. Our recent guide on the decline dumbbell pulloverillustrates how changing the decline of a bench can influences how the muscles are engaged. This isn’t a requirement for this workout pla...
To download and print the PDF version of this 12 week dumbbell workout plan, simply click the link below.
This 12 week workout plan uses a 4 day split. This means you are following a dumbbell workout 4 times during each week, and repeating this for 12 weeks. By doing the same weekly routine, it will be very clear how you are progressing, as you can compare your efforts from week 1 to week 12, and hopefully see vast improvements in total volume or resis...
This workout is focused on body part splits, so that you can focus on specific parts of your body on certain days and give these muscle groups enough time to rest and recover before you train them again. This means you can really leverage proven methodology such as progressive overload to build muscle and get more from each day of training. This al...
The weight of the dumbbells is going to be the defining factor in how challenging each exercise is. If you are a beginner, we would recommend simply going through the motions without any weight so that your body gets used to each movement. Once you are comfortable, you can include very light dumbbells and slowly increase the weight. If you’re in th...
Can I build muscle in 12 weeks?
12 weeks is more than enough time to start seeing some substantial differences in your physique and overall strength. The best approach to fitness is to follow a long-term plan, but a 12 week workout plan can help to kick start your fitness regime and help you regain that fitness you might have lost.
Can I build muscle with dumbbell only?
Yes, you can absolutely build muscles using dumbbells only. Dumbbells will create resistance during movements which will activate your muscles and help them develop and grow. Dumbbell variations of many popular exercises will also offer additional benefits around balance and stability because you have to lift each dumbbell up separately. This also helps avoid one side of your body overcompensating for the other.
Why follow a workout plan?
It’s very easy to simply pick up a pair of dumbbells and start doing bicep curls or an dumbbell overhead squat, but to really achieve your fitness goals, it’s always recommended to follow a more structured plan. This ensures that you can activate all the major muscle groups and create a more well-round physique and muscular development.
Start on an extraordinary adventure with our meticulously designed 12-week dumbbell workout regimen, made to ignite your quest for enhanced muscle growth and strength. Our comprehensive program strategically blends power and hypertrophy exercises to shape and refine your physique.
Jun 10, 2022 · Workout plans allow you to train in an organized way and help you achieve the best shape over time. You can download the free workout plans PDF from various fitness websites, such as muscleandfitness.com, bodybuilding.com, and muscleandstrength.com, or create a workout routine yourself.
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May 8, 2024 · This free PDF chart includes 55 of the best resistance band exercises. Print the exercises and start the included workout plan.
