INCLINE DUMBBELL CURL PDF
INCLINE DUMBBELL CURL DOWNLOAD

Be sure that the incline of the bench is set at a comfortable level that is, one where the tendon doesn't feel overly strained. This variation of curls can be extremely difficult. This is because when done as such incline curls uniquely target the long head (the outer/lateral head) of the biceps brachii and so are usually done with this goal in mind. Regardless, generally incline curls are done with the forearm in a constant state of supination (i.e.

INCLINE DUMBBELL CURL DOWNLOAD

You can download it, either keep it on your phone and access it whenever needed, or even better, take a printout and paste it on your home gym wall.Ĭlick the below button to download the PDF.The curling motion can be performed three ways: alternating arms, both arms at the same time, or one arm at a time. Well, to help you access the workout plan more easily, here is our printable 3 day dumbbell workout plan. Now that you’ve gone through our dumbbell workout plan, what about having it in the form of a printable pdf?

INCLINE DUMBBELL CURL PDF

Women’s 3 Day Beginner Full Body Gym Workout Planģ Day Beginner Workout Routine for Mass 3 Day Full Body Dumbbell Workout Plan PDF But if you aren’t interested in going out, you can also consider exercises like HIIT (High Intensity Interval Training) that you can do indoors. Try outdoor exercises like jogging or swimming. A one day rest between sessions will be enough for most people.Īlso, you can consider adding some cardio exercises to your training program. As we mentioned earlier, take proper rest between two workout days. You can do these workouts on alternative days. Dumbbell Tricep Kickback: 3 sets x 10 reps.Dumbbell Zottman Curl: 3 sets x 10 reps.

Incline Dumbbell Lying Row: 3 sets x 10 reps.Decline Dumbbell Bench Press: 3 sets x 10-15 reps.Overhead Dumbbell Tricep Extension: 3 sets x 10 reps.Incline Dumbbell Bench Press: 3 sets x 10-15 reps.Single Arm Tricep Extensions: 3 sets x 10 reps.Dumbbell Military Press: 3 sets x 10 reps.Dumbbell Bench Press: 3 sets x 10-15 reps.Given below is a comprehensive dumbbell only workout plan that you can do from the comfort of your home! Such diversification helps in targeting all small muscle groups and also in avoiding the boredom of repetition. You can do entirely different sets of exercises on all three days of your workout plan. The truth is, you can do a diverse mix of full body dumbbell workouts, that too without repetition! Given below is a full body workout split that you can follow:ĭon’t think that just because you use only dumbbells, you have only limited exercise options. That means you can train your body for up to 3 days a week. For proper recovery, you need to have one rest day following a workout day. If you are into a full body workout with dumbbells or with machines, one crucial point to keep in mind is that you can’t work out every day. 3 Day Full Body Dumbbell Workout Schedule Also, you don’t have to train a muscle group more than thrice a week.Ĭonsidering these factors, a 3 day workout routine is more than enough when you are following a full body split. For instance, you can start off the workout routine on Monday, take rest on Tuesday, then work out on Wednesday and Friday!Īlthough the exact time required for muscle recovery may vary from person to person, 48 hours or 2 days is considered a safe gap. That is, your exercise routine will include exercises for your chest, shoulders, abs, back, arms, and legs on each of these days.īut since you need to take around 48 hours of rest before training a muscle group again, you will be working out on alternative days. In this 3 day dumbbell workout that we are going to recommend, you will be training for all key muscle groups three days of the week. 3 Day Full Body Dumbbell Workout Plan PDFģ Day Full Body Dumbbell Workout Principles.3 Day Full Body Dumbbell Workout Routine.3 Day Full Body Dumbbell Workout Schedule.

3 Day Full Body Dumbbell Workout Principles.

Incline dumbbell curl