Our recent guide on the decline dumbbell pullover illustrates how changing the decline of a bench can influences how the muscles are engaged. This will open up more exercises to include in future workouts. Nevertheless, a bench will give you more opportunities to include varied exercises, particularly if you can set an incline or a decline. If you do not have a bench, all these exercises can be adapted so that you can perform them on the floor too. you keep increasing the “load” during your workouts over the 12 weeks) you’re going to see results.

Progressive overload training (progressively increasing the level of resistance) is a golden rule in strength training and if you follow this rule (i.e. This ability to adapt the weight based on each exercise will help develop muscle and strength more effectively (which relates to what is known in fitness programming as “progressive overload”), as you can keep forcing the muscles to adapt to the increased resistance. 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. 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. if you’re a complete beginner, recovering from an injury, or have limited mobility, you may want to consider bodyweight exercises first, before adding any sort of additional resistance like dumbbells into your fitness routine).īy the end of the 12 weeks, not only should you feel and look stronger, but you’ll also benefit from improved physical attributes, such as better balance, co-ordination and flexibility.ħ.4 What happens after 12 weeks? Equipment Needed Dumbbell – RequiredĪll you need for this dumbbell workout plan is a pair of dumbbells.

The workouts are beginner friendly, but by selecting heavier dumbbells, they can be scaled up for elite athletes too. Whether you’re looking to improve athletic performance or simply make everyday activities easier, this dumbbell workout plan has been expertly crafted so it gets results, whatever your existing fitness level is. This will allow you to build functional strength, tone muscles and burn calories.

We’ve created this free 12 week dumbbell workout plan, and the accompanying printable PDF version, to empower you with the structure and guidance you need to target each muscle group in your body effectively. You don’t need lots of fancy equipment or an expensive personal trainer to build muscle at home… all you actually need is a pair of dumbbells and a proven workout program to follow along to.

Dinosaur dumbbell training pdf