For this specific movement, we’ve gone with the tradition flat-bench technique. 0001060759 00000 n 0001003059 00000 n Dumbbell Bench Press 5 8 - 10 2. 0001060238 00000 n 0001042408 00000 n 0001062839 00000 n You don’t require costly gym memberships, trainers, and a room full of equipment to build the muscles. Lower dumbbells slowly to shoulders. Standing Dumbbell Press 4 8 - 10 5. 0000971902 00000 n 0001018167 00000 n 0000988046 00000 n Goblet Squat. Peanuts, The French Burnt Peanuts are here! 0001035973 00000 n 0001064956 00000 n 0001062552 00000 n 0000003396 00000 n Starting Position Put your knee and hand on a bench and grab a dumbbell with your other hand, palm facing your body, upper arm parallel to your body. Are Ab Benches Effective To Hit Sit-Ups Correctly? Barbell Training A Sample Program From Getting Printable Dumbbell Exercises Pdf Template Business Psd Excel Full Body Workout Blog At Home Pdf Dumbbell Only Home Or Gym Full Body Workout Muscle Strength Printable Chest Exercise Chart The 4 Best Dumbbell Tricep Exercises For Gaining Mass Digital Dumbbell Handbook Productive Fitness 6 … 0001004099 00000 n ThisRead More, By performing upper body workout with a weighted bar, you’reRead More, Glad that you are searching for rhomboid exercises! 0000015827 00000 n Incline Dumbbell Bench Press 4 8 - 10 3. 0001017567 00000 n 0000008721 00000 n endstream endobj 5 0 obj <> endobj 6 0 obj <>/ColorSpace<>/Font<>/ProcSet[/PDF/Text/ImageC]/ExtGState<>>>/Type/Page>> endobj 7 0 obj <> endobj 8 0 obj <> endobj 9 0 obj <> endobj 10 0 obj [/ICCBased 23 0 R] endobj 11 0 obj <>stream 0001004469 00000 n Day 1: Chest, Shoulders & Triceps Dumbbell Workout Exercise Sets Reps 1. x�l��JA�����F ��/I@L�`�A���!�D$$�l���!�Ll�X� �$���Hcc�l�/�3s��sg� ��W�eO0e��M��X%�NS>� �P����,墼pҵꔆ���o�)6��Y���2�V�z����ĭ���5� 0001006235 00000 n Standing Upward Chest Fly. You can perform this dumbbell exercise on a variety of platforms, including an incline bench, flat bench, or even a gym ball. The Takeaway. 0001060685 00000 n 4 155 You don’t require costly gym memberships, trainers, and a room full of equipment to build the muscles. 0001069054 00000 n 0000010472 00000 n 0000988192 00000 n Dumbbell Eccentric Floor Fly. French Burnt Peanuts: The Best Tasty Classics? 0001011022 00000 n 0000005788 00000 n 0001062765 00000 n I amRead More, Who is not fond of gaining strength? 0001042439 00000 n 0000987499 00000 n 0001005499 00000 n 0001066846 00000 n Dumbbell Lateral Raise 3 8 - 12 6. 7 Must-Try Exercises From 20 Seated Cable Row Alternatives (2020), Infographics To Promote The Importance Of Physical Activity. 0001066815 00000 n Standing Dumbbell Press 4 8 - 10 5. 0001004839 00000 n 0001053702 00000 n Dumbbell Floor Press 3 8 - 12 4. xref 0001042695 00000 n 0001048614 00000 n 0001066912 00000 n 0001062649 00000 n 0000972048 00000 n 0001040078 00000 n 0000988119 00000 n DumbbeLL & SupeR bench exeRciSeS SHOULDER FLy Legs Back chest arms aBs shouLders UpRIGHt ROW REAR SHOULDER FLy SHOULDER SHRUG TrAining PrOgrAm #1 totaL Body routine Triset A (chest/back/Abs): Pushup or incline Bench Press 3 sets x10-12 reps (no rest) One Arm Dumbbell row (no rest) Crunch 3 sets x25-40 reps (1 minute rest) Triset b (Delts/biceps/Triceps): Dumbbell Upright row 3 … 0000004644 00000 n For more information, please read our privacy policy. 0000011728 00000 n Men are not the only ones that want a strong chest, many women also want a strong pectoral muscle as part of a well-rounded physique. How to do it: Start with a light set of dumbbells. 0001064882 00000 n Everybody is. 0000987683 00000 n 0001003478 00000 n 0001010575 00000 n 0000013911 00000 n This is the alternative technique for those who want to go really heavy … <]>> However,... Infographic Title: Types and Benefits of Exercises Embed this infographic on your website: Thanks a lot for visiting our website. 0001039192 00000 n 0001039994 00000 n 0000972164 00000 n Dumbbell Floor Press 3 8 - 12 4. 0000986891 00000 n 0001067102 00000 n 0000005166 00000 n Dumbbell Goblet Squat 4 8 - 10 2. 0001060335 00000 n 0001060451 00000 n 0 4 0 obj <> endobj 0000019723 00000 n 0001011556 00000 n 0001003415 00000 n 0000000016 00000 n Here is a LINK to dumbbell exercises without a bench PDF which you can download and save it on your phone for future use. 0001059910 00000 n 0001064669 00000 n 0001035621 00000 n 0001054063 00000 n 0001020990 00000 n 0000101642 00000 n 0001032598 00000 n %%EOF 0000987572 00000 n 0000986954 00000 n All you require is a pair of dumbbells and a pinch bit of creativity. �Iֺ�s�\�\S&����(9 Z�״�f�(-c�L�쀜��hH�5MAʮ�Hu��H�˳�}�"���H�X���v�E0?�>V���l��"�c��TD�kɅd�)[���̀KNPFd���%�^�y��B]�Uz? 0001054129 00000 n 0001003385 00000 n 0001069244 00000 n 0000020391 00000 n Shoulder Dumbbell Exercises. Dumbbell Stiff Leg Deadlift 4 8 - 10 3. Why it works: This full-body maneuver challenges the quads as it takes the pressure … 0001027588 00000 n 0000010035 00000 n 0001005863 00000 n Dumbbell Bench Press 5 8 - 10 2. Family-Friendly Resources to Help You Stay in Shape in Self-Isolation, 25 Weighted Bar Exercises That Are Really Awesome, 9 Easy Rhomboid Exercises That Are Worth It (2020), 13 Real Benefits Of Pull Ups Exercise Everyday, V Shape Back Workout with Dumbbells Only (2020). Don’tRead More, When it comes to building a wide V-shaped back, itRead More. 0000016887 00000 n 0000988558 00000 n 0001054245 00000 n 0000033369 00000 n 0001062221 00000 n 0000014327 00000 n Dumbbell Tricep Kickbacks 3 8 - 12 Day 2: Legs & Core Dumbbell Workout Exercise Sets Reps 1. Having a strong back keeps you healthy, helps you look good, and is essential for any kind of exercise. 0000019609 00000 n 0001036395 00000 n This exercise is like a front raise that you … Dumbbells typically offer a better range of motion than barbells, allowing you to build … 0001003592 00000 n 0000971613 00000 n Prosfitness.com does not intend to provide medical advice. 0000006227 00000 n 0000972459 00000 n 0000071472 00000 n Incline Dumbbell Bench Press 4 8 - 10 3. 0001020638 00000 n The allows you to target the mid-section of your chest, however, by utilising an incline or decline bench, you will be able to hit upper and lower sections of the muscle group. 0001048070 00000 n 0001064700 00000 n 0000003793 00000 n 0001054319 00000 n The Takeaway. H��V[o�:~�����. 0001005136 00000 n 0000086557 00000 n 0001011644 00000 n ��JW startxref 0001071221 00000 n 0001005209 00000 n 0001042505 00000 n 0000971975 00000 n 0000986861 00000 n 0001004766 00000 n 0001060567 00000 n 0001067028 00000 n 0001033100 00000 n 0000987068 00000 n 0001004396 00000 n 0001068988 00000 n 0000988485 00000 n 0001042621 00000 n Sit upright on bench with dumbbells over head. 0001005572 00000 n 0001028213 00000 n 0001062583 00000 n 0001071008 00000 n 0001021415 00000 n 0001004026 00000 n When arms are at 90 degrees, press the dumbbells back … Chest exercises that are performed on a bench can easily be done on the floor or an exercise ball too. 0001068957 00000 n 0000003853 00000 n 0001039541 00000 n Decline Push-UpThis is an excellent exercise to strengthen your chest, particularly the upper part of … 0000020094 00000 n 0000986534 00000 n Bench Press. 0000120895 00000 n 0000971489 00000 n Standing Dumbbell Chest Fly. Dumbbell Workout without a Bench PDF. Dumbbell Workout without a Bench PDF. Flat Bench Press incline Fly One Arm row isolation row Shoulder Fly Dumbbell Curl incline Curl Tricep Kickback Tricep Extension Wrist Curl Lower body Squat Lunge Leg Extension Stiff Legged Deadlift Leg Curl Calf raise Situp Ab Lateral Leg raise Notes: Perform 2 sets of each exercise for 10-12 reps. Move up to 3 sets after 4 weeks. 0001060269 00000 n 0000971416 00000 n Dumbbell Romanian Deadlift. 0000033404 00000 n Make sure back is flat. With a crunchyRead More, First of all, it is one of the complex abdominalRead More, For many areas, COVID-19 restrictions are on the horizon.