12 week dumbbell workout plan pdf beginner
12 Week Gym Workout Split. When a weight becomes manageable using the given set and rep schemes add weight to the bar.
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12-Week Body Transformation Workout Plan Phase One.
. Hourglass figure workout plan is perfect for any woman who want to transform their body to achieve hourglass figure. You will be using an upperlower workout during the next 12 weeks. In the second week of the 12 Week Body Transformation Workout Plan you can replace some exercises from the first-week routine.
Hypertrophy shoulder movement. 35 40 30 and 45 minutes. Week 12 - 4 cardio sessions.
The aim of this phase is to build a foundation of basic fitness so that when we turn up the heat in phases two and three you are ready for the challenge. Rep schemes are merely guidelines. The exercises in the hourglass body workout will flatten your stomach shrink your waist to provide a small waistline tone your thighs make your butt.
For example you can replace treadmill run warm-up workout with a stationary bicycling barbell squat with hack squat barbell RDL to good morning and military press with Arnold press. Muscle Strengths Womens Workout. Lower body power exercise speed work.
This 12 week 3 month workout program will help you to tone your body with curves in all the right places. For sake of convenience use the same weight for each of the sets. The goal is to help you develop lean and functional muscle tone through foundational lifts.
Apart from exercise substitutions do the plan as its written. Side lateral raises with dumbbells or cables. However you can do a dumbbell HIIT workout plan if you want to burn more calories and lose weight.
This is your plan for the next four weeks. Depending on what you like and what suits you the most you can save or download one of the programs. Here Im going to share three types of 6-Day Dumbbell Workout Plan with PDF to help you build up lean body mass and strength over time.
This 12 week program is perfect for any healthy woman who is looking to transform her body through a good weight lifting program. The workout itself targets your lower body three times a week with a strong focus on. Our recommendation is to plan a deload week every 6 to 12 weeks.
One Arm Dumbbell Row 3 10 - 12 Seated Barbell Press 3 8 - 10 Pull Ups 3 10 Skullcrushers 3 10 - 12 Dumbbell Curl 3 10 - 12 Day 2 Exercise Sets Reps Lower A Squats 3 8 - 10 Leg Curl 3 12 - 15 Leg Extension 3 12 - 15 Leg Press Calf Raise 3 15 - 20 Plank 3 60 sec Twisting Hanging Knee Raise 3 20 Day 4 Exercise Sets Reps Upper B Dumbbell Bench Press 3 10 Barbell Row 3 8 - 10.
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