Pump up your muscles with our 5 day dumbbell workout pdf

If you’re looking for a way to build muscle, then look no further! Our 5 day dumbbell workout pdf is just what you need. This program incorporates a variety of exercises that are designed to target all major muscle groups while keeping things interesting and fun.

Why Dumbbells?

Dumbbells offer several advantages over other forms of exercise equipment. Here’s why:

  • They allow for greater range of motion.
  • They work more stabilizer muscles than machines do.
  • They allow you to perform a wider range of exercises.

In addition, dumbbells are highly versatile and can be used in many different ways to achieve the desired results.

The Basic Principle

Before we jump into the details, it’s important to understand the basic principle behind this workout program. The goal here is simple – lift heavy weights for moderate reps (8-12) and sets (3-4). By doing so, you will stimulate muscle growth by overloading your muscles without causing too much fatigue or strain on your joints.

The Workout Program: Day 1 — Chest & Triceps

For our first day, we’ll be focusing on building chest and tricep muscles using some great exercises that include:

Bench Press

The bench press is one of the most effective compound lifts which targets multiple upper body muscles like pectorals major and minor along with anterior deltoids and triceps brachii making it an excellent starting point in this workout routine.

Here’s how its done:

  1. Firstly lie face-up onto bench ideally made up specially for weight lifting such as bar racks etcetera!
  2. Grab a pair of moderate-heavy weighted dumb bells firmly with both hands aiming at wider grip placements than usual if possible since it helps in maximizing pec activation throughout movement.
    3 Lifting through shoulders while keeping elbows slightly invert push the weights upward with some force till your arms are extended to hold the bells in place.
    4 Slowly bring back down until forearms touch upper arms without losing firmness or balance especially when doing heavier sets.

Incline Dumbbell press;

As we move forward on chest building, this incline dumb bell offers a beneficial illustration which primarily targets peaks of pectorals muscle:

  1. Grab a pair of moderate-heavy weight dumbbells and sit down on an inclined bench putting it at 30-40-degree angle.
  2. Keep your back firmly flat upon bench with feet placed securely onto floor
    3.lift both dumbbells together towards center position of chest and slowly lower them through full range motion until triceps almost touch ribcage.

These two exercises would help you achieve most pump that barbell could not offer so kudos for choosing wisely!

The Workout Progam: Day 2 — Back & Biceps

We’ll be targeting our back and bicep muscles today utilizing these great exercises:

Bent over rows

To build strong middle back area specifically rhomboids, Lats et cetera!
Bent over rows utilizes shoulder blades backward movement against resistances provided by heavy lifted weights to trigger hypertrophy throughout whole mid-back region alongside bicep development too!

1.hold medium weighted (45) barbell perpendicular to ground while standing/sitting bent position.
2.keep core contracted as sling bar towards belly button executing elbow flexion simultaneously by pulling buttocks posteriorly such that spinal cord locks into isometric extension prior lifting up likewise.

They say never skip leg days…just kidding no one says that but seriously though folks legs require separate training apart from just cardio now our workout program includes squats lunges deadlifts toe raises and calf rises all aimed at strengthening quad hamstrings calves which support lower body functions such as walking running jumping et cetera!

Squats

Hands down favorite exercise among gym enthusiasts, squats target major muscles of leg that is quads, hamstrings and glutes.
Here’s how you do them:

  1. Stand with your feet spaced equally apart under a barbell just above shoulder level
    2.hold barbell in position by squatting low enough to grip it
    3.Start lowering your body towards ground while keeping head lifted at chest leve!
    4.Arriving almost close to the floor bring yourself upwards clutching on the bareback height till both legs build up pressure.

This day we’ll be targeting our shoulders using following exercises:

Military Press

Military presses emphasizes deltoids development alongside upper pectorals muscle groups. With this movement back keeps straightened maintaining alignment from hips till shoulders offering some great muscular results perfect for broad shouldered folks! Here’s how its done:

1.Crack out lighter weights dumbbells initially until developing good comfort levels.
2.communicate weight balance better hands moving below neck region while elbows flexed sideways bending over backward as facing forward through eyeballs.
3.Press both dumb bells outwardly until they meet at zenith spot locking joints prior returning original positions!

Lateral Raises

Lateral raises are exceptional way to work on overall shape of medial deltoids (or outer heads) thereby improving stability along side crucial rotator cuff strengthening without overburdening other muscles associated alongside.Shoulder Flys mainly focus upon isolation of rear portion also known as Posterior Deltoid :

With arm palms already faced inward lift medium/heavy weighted object kept outside hip/arm stiffness ensures, abduct arm upward reaching parallel lifting peak or slightly higher enabling squeezing same area before descending downward slowly into initial spot .

By doing these two exercises correctly, you’ll develop well-rounded and defined shoulder muscles.

The final day is all about the biceps and triceps using best exercises around:

Hammer curls are an effective way to shape your forearm muscle while targeting your brachioradialis which helps with gripping while training every other muscle in the upper arms :

Using a slightly heavier weight than normal curl, Grab both dumbbells via palms rotating wrist position closest at knuckles facing outward followed by standing keeping torso tight as possible without moving especially during lifting phase.Lift weights until palm reach up toward crux of elbow joints squeezed ballistically lowering down under control before repeating cycle for optimal results!

Tricep Extensions

This exercise imitates a two-step workout where first the arm motion towards head region and secondly extends accompanied with broadening hand grip unlike others that fall short when it comes optimizing compound strength routine.

1.hold medium/heavy weighted object above skull with both hands interlocked overtop.
2.Bend elbows diagonally downwards slowly behind ears keeping initial spot.
3.Raise back up until they become distracted parallel and straightened before grad certain holding for few seconds upon top lift.
4.Continue performing sets consecutively till desired pump is achieved !!

With these amazing exercises, you’ll be able to build strong bicep/tricep muscles quickly and effectively.

In conclusion, our 5 day dumbbell workout pdf program includes everything you need to begin building lean body mass fast! Incorporate these simple yet challenging exercises into your regular gym routine today and let us know how much progress you’ve made. With consistency combined alongside great diet plan devised specifically designed this workout program long-term success will ensure !!

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