Suffering with back pain or neck pain or full body stiffness then you must try this Training Plan For Back Pain With Dumbbells for quick relief and strengthening your back and whole body. When using this program or any other, you should keep a detailed journal of the exact sets/reps and rest intervals performed, and only count the repetitions completed in strict form. Must Perform these all exercise with full control means slow movement, nice and easy.

Terms You’ll Need To Know:
Before Perform this workout Remember your technique should be right and you should have Proper Knowledge about warm ups and cool down after workout- Must follow this workout for minimum 4 Weeks before start intermediate to advance level Workout plan. If you don’t know anything or feeling bad, hurting your back then please consult with me straight way.

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You must learn about proper warm up and cool down after workout. click on names to find How to Warm-up before workout? and How to Cool-down after workout?. You must also learn about Static Stretching for avoid DOMS. Delayed-onset muscle soreness (DOMS) is muscle pain that begins after you’ve worked out.

It is also advisable to start with light-weight a few 2-3 sets of your first exercise and consider it as your part of the warm-up. Instead of body-weights exercise you also can choose a treadmill or cross-trainer as your warm-up for 10-15 minutes before workout.

In this Workout Plan Body-Part Splits:

• Day 1: Upper & Lower Body
• Day 2: Core
• Day 3: Upper Body & Core Dumbbell Workout at Home
• Day 4: Lower Body
• Day 5: Core
• Day 6: Upper & Lower Body
• Day 7: Rest

Note – Click on Any Exercise Name you can get the full guide video.

Any Exercise With Alternating Repetition – Always Count Both Side Repetition As 1 Repetition

Day 1 Monday: Upper & Lower Body

Exercises:

1. Wall Push Ups
Sets 3 Reps 12 Rest 1 Min
2. Dumbbell Floor Chest Press
Sets 3 Reps 12 Rest 1 Min
3. Standing Dumbbell Upright Row
Sets 3 Reps 12 Rest 1 Min
4. Standing Leg Circles
Sets 3 Reps 12 Rest 1 Min
5. Glute Bridge
Sets 3 Reps 12 Rest 1 Min

Day 2 Tuesday: Core

Exercises:

1. Body weight Plank Hold
Sets 3 Reps Maximum hold Rest 1 Min
2. Glute Bridge
Sets 3 Reps 12 Rest 1 Min
3. Swimming Exercise
Sets 3 Reps 12 Rest 1 Min
4. Fire Hydrant
Sets 3 Reps 12 Rest 1 Min

Day 3 Wednesday: Dumbbell Workout

Exercises:

1. Dumbbell Floor Chest Press
Sets: 3 Reps: 12 Rest: 1 Min
2. Dumbbell Floor Straight Arm Pull Over
Sets: 3 Reps: 12 Rest: 1 Min
3. Dumbbell Standing triceps Extension
Sets: 3 Reps: 12 Rest: 1 Min
4. Dumbbell Standing Biceps Curl
Sets: 3 Reps: 12 Rest: 1 Min

Day 4 Thursday: Lower Body

Exercises:
1. Body Weight Bench Squat
Sets 3 Reps 15 Rest 1 Min
2. Swimming Exercise
Sets 3 Reps 12 Rest 1 Min
3. Squat Jacks
Sets 3 Reps 8 Rest 1 Min
4. Standing Calf raise with dumbbell
Sets 3 Reps 12 Rest 1 Min
5. Super Man with Twist
Sets 3 Reps 8 Rest 1 Min

Day 5 Friday: Core

Exercises:

1. Swimming Exercise
Sets 3 Reps 12 Rest 1 Min
2. Standing Obliques
Sets 3 Reps 8 Rest 1 Min
3. Dumbbell Side Bend
Sets 3 Reps 8 Rest 1 Min
4. Standing Dumbbell Upright Row
Sets 3 Reps 8 Rest 1 Min
5. Body weight Plank Hold
Sets 3 Hold Maximum Rest 1 Min

Day 6 Saturday: Upper & Lower Body

Exercises:

1. Bent Knee Push Ups
Sets 3 Reps 5 Rest 1 Min
2. Dumbbell Standing Shoulder Press !
Sets 3 Reps 8 Rest 1 Min
3. Glute Bridge
Sets 3 Reps 12 Rest 1 Min
4. Body Weight Bench Squat
Sets 3 Reps 12 Rest 1 Min
5. Fire Hydrant
Sets 3 Reps 12 Rest 1 Min

Day 7 Sunday: Rest

You Must follow this workout for minimum 4 Weeks before starting intermediate to advance level Workout plans.

Disclaimer:

We serve as trainers and mentors who help you reach your fitness, wellness, and health goals. As you know every individual is different so their nutrition and fitness plans. The information we provide is based on our personal experience as an online fitness trainer and nutritionist. So You must consult with your physician before following any training or diet plans on this website.