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12-Week-Dumbbell-Workout-Plan-Pdf 12 Week Dumbbell Workout Plan Created by Murshid Akram (Administrator of the Thefitnessphantom.com) Article Links: https://thefitnessphantom.com/12-week-dumbbell-workout-plan-with-free- pdf/ If you’re one of the fitness enthusiasts who prefer to work out at home with dumbbells, then this post is for you. You’ll get a 12-week dumbbell workout plan and its free PDF – in this article. This 12 week dumbbell workout plan comprises different types of workout routines such as push/pull/Leg-core, Upper/Lower split, full-body workout plan, and Bro split. Basically, the push/pull/leg-core plan includes chest, triceps, and shoulder exercises as push workout; back, biceps, and forearm exercises as pull workout, and leg and core workout. Upper/Lower split means training the upper body on day 1, followed by the lower body on day 2. And the Bro split means training one muscle group at a time. These workout routines do not only help you build muscles but also motivate you. You’ll enjoy doing certain kinds of workout plans that is why I’ve included them in this 3 months dumbbell workout regime. I hope you’ll find it useful. So, let’s start… Summary Week- 1,5,9 Push/pull/leg-core Week- 2,6,10 Upper/Lower split Week- 3,7,11 Full Body Week- 4,8,12 Bro-split Total Training Period 12 weeks Difficulty level Beginner to Intermediate Equipment Require Dumbbells and a flexible bench Training Goal Strength and Muscle Building Duration of each session 60 to 90 minutes PDF of This Workout Plan At the Bottom If you know how to perform exercises included in this routine, check out the following articles: Chest: 10+ Dumbbell Chest Exercises For Home And Gym 17 Dumbbell Chest Exercises You Can Do Without A Bench At Home Back The 10 Best DB Exercises For Strong Back Dumbbell Workouts For Lower Back (9 Exercises) Legs An Ultimate Guide To The Dumbbell Leg Exercises Arms 10 Best Dumbbell Triceps Exercises 10 Best Dumbbell Biceps Workout Shoulders The Top 10 Dumbbell Exercises For Shoulders Wrists and Forearms Dumbbell Wrist Curls Core: Top 14 Dumbbell Oblique Exercises For the paid customized routine for yourself, ping me on social media or mail me at [email protected] 12 Week Dumbbell Workout Plan Week 1 (Push/Pull/Leg-core) Monday Day 1: Push Workout Reps: 10-12, Sets: 2-4, Rest: 1-2 Minute/set Dumbbell Push Workout Muscles Worked Flat DB Bench Press Chest Incline DB Bench Press Chest Dumbbell Squeeze Press Chest Dumbbell Pullover Chest Overhead Press Shoulder DB Front Lateral Raises Shoulder DB Side Lateral Raises Shoulder Rear Delt Dumbbell Fly Shoulder Floor DB Press Tricep, Chest DB Overhead Tricep Extension Tricep Dumbbell Kickback Tricep Wednesday Day 2: Pull Workout Reps: 10-12 Sets: 2-4 Rest: 1-2 Minute/set Dumbbell Pull Workout Muscles Worked Dumbbell Bent-Over Row Back Dumbbell Underhand Inverted Row Back One Arm Dumbbell Rowing Back Incline Plank Row Hold Back DB Alternate Bicep curl Bicep Incline dumbbell Bicep Curl Bicep Alternate DB Hammer Curl Bicep Prone Incline Bicep Curl Bicep Palm up Dumbbell Wrist Curl Wrist and Forearm Palm down Dumbbell Wrist Curl Wrist and Forearm Please help me grow on FB, follow TheFitnessPhantom- https://www.facebook.com/fitnessphantom Friday Day 3: Leg and Core Reps: 10-12 Sets: 2-4 Rest: 1-2 Minute/set Dumbbell Leg and Core Workout Muscles Worked DB Squat Quad DB Sumo Squat Quad and Glutes Dumbbell Leg and Core Workout Muscles Worked Dumbbell Leg Extension Quad Dumbbell Deadlift Hamstring, Quad, Glutes Prone Lying DB Leg Curl Hamstring Dumbbell Glute Bridge Glute Dumbbell Calf Raises Calves DB Side Band Core DB Straight Arm Crunches Core Dumbbell Russian Twist Core Dumbbell Side Plank Core Find me on Instagram: https://www.instagram.com/murshid_akram/ Week 2 (Upper/lower split) Monday- Upper Body Workout Reps: 10-12 Sets: 2-4 Rest: 1-2 Minute/set Exercises Muscles Worked Flat DB Bench Press Chest Incline DB Bench Press Chest Incline Dumbbell Fly Chest Dumbbell Pullover Chest Floor DB Press Tricep, Chest DB Neutral Grip Press Triceps, Chest Dumbbell Kickback Triceps Standing DB Bicep Curl Biceps Dumbbell Concentration Curl Biceps DB Twisted Curl Biceps DB Crossover Curl Biceps For the paid customized routine for yourself, ping me on social media or mail me at [email protected] Tuesday- Lower Body Workout Exercises Muscles Worked DB Lunges Quad DB Lateral Lunges Quad, Hamstring DB Sumo Squat Quad and Glutes Dumbbell Romanian Deadlift Hamstring DB Bulgarian Split Squat Quad, Hamstring, and Glutes Dumbbell Leg Extension Quad Prone Lying DB Leg Curl Hamstring Dumbbell Glute Bridge Glute Dumbbell Calf Raises Calves Thursday- Upper Body Workout Exercises Muscles Worked Dumbbell Twisting Overhead Press Shoulder Dumbbell Front Raises Shoulder DB Lateral Raises Shoulder Bent over Dumbbell Rear Delt fly Shoulder DB Upright Row Shoulder Shrug Shoulder Dumbbell Rowing Back Dumbbell Bent-Over Row Back Dumbbell Underhand Inverted Row Back DB Reverse fly Back Palm up Dumbbell Wrist Curl Wrist and Forearm Palm down Dumbbell Wrist Curl Wrist and Forearm Support us by Following Instagram Page: https://www.instagram.com/thefitnessphantom/ Friday- Lower Body Exercises Muscles Worked DB Step-up Quad DB Front Squat Quad, DB Lateral Squat Quad Dumbbell Sumo Deadlift Quad, Hamstring DB Single-Leg Romanian Deadlift Hamstring, Glutes Dumbbell Hip Thrust Hip and Glutes DB Lower Back Extension Lower Back Dumbbell Superman Lower Back Dumbbell Glute Bridge Glute Dumbbell Calf Raises Calves Week 3 (Full body workout) Reps: 10-12 Sets: 2-4 Rest: 1-2 Minute/Set Tuesday- Quad/Chest/Triceps Exercise Muscles Worked Dumbbell Front Squat Quad DB Lunges Quad Dumbbell Leg Extension Quad Flat Dumbbell Bench Press Chest DB Incline Press Chest Flat Dumbbell Chest Fly Chest Dumbbell Upward Fly Chest Incline Overhead Triceps Extension Tricep Dumbbell Triangle Pushup Tricep Dumbbell Triceps Kickback Tricep Wednesday- Back/Bicep/Core Exercise Muscles Worked Dumbbell I-Y-T Raises Back One-Arm DB Rowing Back DB Bent-Over Row Back Dumbbell Inverted Row Back Dumbbell Lower Back Extension Lower Back Standing Dumbbell Curl Biceps Exercise Muscles Worked Hammer curl Biceps Incline Bicep Curl Biceps Concentration Curl Biceps DB Side Bend Core Dumbbell Leg Raises Core Dumbbell Side Plank Core Thursday- Hamstring/Shoulder/Wrist/Forearms Exercises Muscles Worked Single-Leg DB Romanian Deadlift Hamstring Lying Dumbbell Hamstring Curl Hamstring Dumbbell Bulgarian Split Squat Hamstring DB Overhead Shoulder Press Shoulder Dumbbell Front Raise Shoulder Bent-Over Lateral Raise Shoulder Dumbbell Upright Row Shoulder Dumbbell Shrug Shoulder DB Palm-up Wrist Curl Wrist, Forearms DB Palms-down Wrist Curl Wrist, Forearms If you like this plan, please follow our site on Instagram: https://www.instagram.com/thefitnessphantom/ Friday- Chest/Triceps/Bicep/Gluteus/Calves Exercises Muscles Worked Flat Dumbbell Bench Press Chest Incline Dumbbell Chest Fly Chest Dumbbell Pullover Chest Neutral Grip DB Floor Press Triceps Dumbbell Triangle Pushup Triceps Dumbbell Triceps Kickback Triceps Dumbbell Twisted Curl Biceps Standing Alternate Hammer Curl Biceps Dumbbell CrossoCurl Biceps Dumbbell Hip Thrust Glutes DB Glutes Bridges Glutes DB Calves Raises Calves Saturday- Shoulder/Back/Wrist/Core Exercises Muscles Worked Dumbbell Twisting Overhead Press Shoulder Dumbbell Front Raises Shoulder DB Lateral Raises Shoulder Dumbbell Rowing Back Dumbbell Bent-Over Row Back DB IYT Raises Back Palm up Dumbbell Wrist Curl Wrist and Forearm Palm down Dumbbell Wrist Curl Wrist and Forearm Dumbbell Leg Raises Core DB Russian Twist Core DB Side Plank Core Please support me grow on YT: https://www.youtube.com/c/MurshidAkram/ Week 4 (Bro Split) Reps: 10-15 Sets: 2-4 Rest: 1-2 Minute/set Chest Exercises Muscles Worked Dumbbell Flat Chest Press Middle Pecs Incline Dumbbell Chest Press Upper Chest Decline Dumbbell Chest Press Lower Chest Flat Dumbbell Chest Fly Middle Pecs Incline Dumbbell Chest Fly Upper Chest Dumbbell Upward Chest Fly Lower Chest Dumbbell Squeeze Chest Press Whole Chest Pullover (Upper Chest) Chest Leg Exercises Muscles Worked Dumbbell Step-up Quadriceps Dumbbell Lunges Quadricep, Hamstring Dumbbell Front Squat Quad Bulgarian Split Squat Quadricep, Hamstring Single-Leg DB Romanian Deadlift Hamstring Dumbbell Leg Extension Quad Dumbbell Hamstring Curl Hamstring Dumbbell Hip Thrust Hips Exercises Muscles Worked DB Glute Bridge Glute Dumbbell Calf Raises Calves For the paid customized routine for yourself ping me on social media or mail me at [email protected] Shoulder Exercises Muscles Worked DB Overhead Press Front and Medial Deltoid One-arm DB Front Raise Front Deltoid Dumbbell Lateral Raise Medial Deltoid Bent-Over Lateral Raise Medial and Rear Deltoid Lying DB Rear Fly Rear Deltoid Dumbbell Upright Row Upper Trap, Rear Deltoid Dumbbell Shrug Shoulder Dumbbell Underhand Front Raises Shoulder Back Exercises Muscles Worked Dumbbell I-Y-T Lats, Delts, Traps Dumbell Plank Rowing Lats and Traps Dumbbell Bent-Over Row Lats and Traps One-Arm Dumbbell Rowing Lats and Traps Dumbbell Bent-Over Reverse Fly Traps Incline DB Straight Arm Pullover Lats Underhand DB Inverted Row Lats Dumbbell Wide Row Lower traps, Infraspinatus Exercises Muscles Worked Lying DB Lower Back Extension Lower Back Support me grow on Insta and FB: murshid_akram and murshid.akram07 Triceps/Wrist Exercises Muscles Worked Neutral Grip DB Floor Press Triceps DB Overhead Tricep Extension Triceps Dumbbell Triceps Kickback Triceps Incline DB Triceps extension Triceps Dumbbell
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