With this printable dumbbell workout chart, Complete workouts with moderate weights and more repetitions. var emailAddress = frm.Email.value; Whether your goal is a lean toned body or adding muscle mass, these small and convenient hand weights can be highly effective. So Monday Wednesday Friday? Dumbbell Skull Crusher (if no bench, do them lying on the floor) 5. I have a pull-up stick that I can use what exercises can I replace with pull-ups? Follow our illustrated instructions to achieve maximum results. I remember reading a funny story about Robby Robinson in an old Muscle Builder/Power. Legs and Glutes. I mean doing every other day the same exercises, mostly compound ones and covering the whole spectrum (deadlift, squat, bench/floor press, row, front/lateral raise, bicep curl, and some tricep exercise? Each circuit is 3 minutes. It’s perfect for those who work out at home, travel and are on the road a lot, or beginners who are new to weight lifting. I just completed my first week. Use the prefilled chart or customize your own circuit. Instructions: If you want to give your triceps a … Filip - it's best to follow the program as written. Thursday: Off You can customize your printable dumbbell workout chart by using the exercises above or you can use one of the following sample workouts to get started. document.getElementById('body').appendChild(vImage); //--> The workout I was posting under (3 Day Full Body Dumbbell Workout) is also full body type and all three work-days have different exercices - I was wondering if it can be unified and person doing it can achieve the same/similar goals. Hey Robin - If you're able to complete the reps with proper form, you can up the weight. Reps: Reps: Reps: Reps: Reps: Reps dumbbells swings Need help building muscle? errorString = 'Please enter your email address'; Can you suggest an alternative to dumbbell hamstring curl please? The course will teach you how your body builds muscle, how to utilize workout plans on our website to maximize muscle growth, how to eat to build muscle, how to supplement to build muscle and how to track your progress. if (emailAddress == '' || emailAddress.indexOf('@') == -1) { Split Dumbbell Workout #4Arms, Back Chest, Split Dumbbell Workout #4Arms, Back, Chest. Thanks!!! if (isError)