{"id":13692,"date":"2022-10-19T12:39:10","date_gmt":"2022-10-19T12:39:10","guid":{"rendered":"https:\/\/blackbeltwhitehat.com\/?p=13692"},"modified":"2025-02-20T09:57:38","modified_gmt":"2025-02-20T09:57:38","slug":"rotina-de-treino-com-halteres-para-o-corpo-todo-em-casa-pdf-2022","status":"publish","type":"post","link":"https:\/\/blackbeltwhitehat.com\/pt\/2022\/10\/19\/rotina-de-treino-com-halteres-para-o-corpo-todo-em-casa-pdf-2022\/","title":{"rendered":"Full Body Dumbbell Workout Routine at Home (.pdf)  [2025]"},"content":{"rendered":"<p class=\"wp-block-paragraph\">Se voc\u00ea quer se exercitar e ganhar massa muscular em casa, um bom investimento em halteres de alta qualidade \u00e9 essencial. <\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Quer voc\u00ea opte por comprar v\u00e1rios halteres de peso fixo ou um conjunto ajust\u00e1vel, esta rotina de exerc\u00edcios ajudar\u00e1 voc\u00ea a desenvolver m\u00fasculos.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Eu sugiro come\u00e7ar com 3 halteres (a menos que voc\u00ea possa comprar um conjunto completo) e uma faixa el\u00e1stica fina em formato de la\u00e7o.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Se voc\u00ea for homem, talvez seja melhor come\u00e7ar com halteres de 6 kg, 16 kg e 24 kg.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Se voc\u00ea for mulher, use halteres de 2 kg, 8 kg e 12 kg, considerando que voc\u00ea far\u00e1 mais repeti\u00e7\u00f5es com menos peso.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Juntamente com uma faixa el\u00e1stica fina (a mais fina poss\u00edvel) e exerc\u00edcios com o peso do corpo, isso \u00e9 mais do que suficiente para come\u00e7ar uma rotina de exerc\u00edcios em casa. <\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Para obter mais informa\u00e7\u00f5es sobre como comprar os halteres certos, consulte isto. <a href=\"https:\/\/www.networldsports.co.uk\/buyers-guides\/dumbbell-buying-guide\">guia de compra de halteres<\/a>. <\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Aqui est\u00e1 um v\u00eddeo r\u00e1pido mostrando alguns exerc\u00edcios para os bra\u00e7os que voc\u00ea pode fazer apenas com uma faixa el\u00e1stica de resist\u00eancia \u2013 <\/p>\n\n\n\n<figure class=\"wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<span class=\"embed-youtube\" style=\"text-align:center; display: block;\"><iframe loading=\"lazy\" class=\"youtube-player\" width=\"640\" height=\"360\" src=\"https:\/\/www.youtube.com\/embed\/yHoIiLiliZI?version=3&#038;rel=1&#038;showsearch=0&#038;showinfo=1&#038;iv_load_policy=1&#038;fs=1&#038;hl=pt-PT&#038;autohide=2&#038;wmode=transparent\" allowfullscreen=\"true\" style=\"border:0;\" sandbox=\"allow-scripts allow-same-origin allow-popups allow-presentation allow-popups-to-escape-sandbox\"><\/iframe><\/span>\n<\/div><\/figure>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Exercite-se por sua pr\u00f3pria conta e risco.<\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Onde os intervalos de repeti\u00e7\u00f5es s\u00e3o separados por h\u00edfen, isso indica uma faixa de repeti\u00e7\u00f5es. Por exemplo, para o supino com halteres no ch\u00e3o, voc\u00ea deve completar de 10 a 15 repeti\u00e7\u00f5es com t\u00e9cnica perfeita. Pare o exerc\u00edcio quando sua t\u00e9cnica\/forma come\u00e7ar a falhar. <\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Dia 1<\/strong><\/p>\n\n\n\n<figure class=\"wp-block-table\"><table><tbody><tr><td><strong>Exerc\u00edcio<\/strong><\/td><td><strong>Representantes<\/strong><\/td><td><strong>Conjuntos<\/strong><\/td><\/tr><tr><td>Supino com halteres no ch\u00e3o<\/td><td>10-15<\/td><td>3<\/td><\/tr><tr><td>Crucifixo com halteres (partindo do ch\u00e3o)<\/td><td>10<\/td><td>2<\/td><\/tr><tr><td>Flex\u00f5es<\/td><td>m\u00e1ximo<\/td><td>2<\/td><\/tr><tr><td>Extens\u00f5es de tr\u00edceps deitado<\/td><td>6-12<\/td><td>2<\/td><\/tr><tr><td>Esmagadores de cr\u00e2nios<\/td><td>6-12<\/td><td>2<\/td><\/tr><tr><td>Extens\u00f5es de tr\u00edceps com halteres sentado<\/td><td>10-15<\/td><td>2<\/td><\/tr><tr><td>Crunches<\/td><td>Max (com boa forma)<\/td><td>2<\/td><\/tr><tr><td>Eleva\u00e7\u00f5es dorsais<\/td><td>M\u00e1ximo<\/td><td>2<\/td><\/tr><tr><td>Cortes de lenha com halteres<\/td><td>8 jogadores de cada lado<\/td><td>3<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Dia 3<\/strong><\/p>\n\n\n\n<figure class=\"wp-block-table\"><table><tbody><tr><td><strong>Exerc\u00edcios<\/strong>se<\/td><td><strong>Representantes<\/strong><\/td><td><strong>Conjuntos<\/strong><\/td><\/tr><tr><td>Remada unilateral com halteres<\/td><td>8-12 por lado<\/td><td>3<\/td><\/tr><tr><td>Voador inverso com halteres<\/td><td>6-12<\/td><td>2<\/td><\/tr><tr><td>Ponte de gl\u00fateos com uma perna s\u00f3<\/td><td>8-12<\/td><td>2<\/td><\/tr><tr><td>Pullovers de costas<\/td><td>10-15<\/td><td>2<\/td><\/tr><tr><td>Fileira Renegada<\/td><td>10 por lado<\/td><td>2<\/td><\/tr><tr><td>Rosca b\u00edceps com halteres<\/td><td>6 a 10 por bra\u00e7o<\/td><td>2<\/td><\/tr><tr><td>Posi\u00e7\u00e3o de prancha<\/td><td>1 minuto<\/td><td><\/td><\/tr><tr><td>Eleva\u00e7\u00f5es tibiais<\/td><td>10<\/td><td>2<\/td><\/tr><tr><td>Afundos<\/td><td>20 (total)<\/td><td>2<\/td><\/tr><tr><td>Eleva\u00e7\u00f5es de perna no ch\u00e3o<\/td><td>M\u00e1ximo<\/td><td>3<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Dia 5<\/strong><\/p>\n\n\n\n<figure class=\"wp-block-table\"><table><tbody><tr><td><strong>Exerc\u00edcio<\/strong><\/td><td><strong>Representantes<\/strong><\/td><td><strong>Conjuntos<\/strong><\/td><\/tr><tr><td>agachamentos com halteres<\/td><td>8-15<\/td><td>3<\/td><\/tr><tr><td>Saltos com halteres<\/td><td>6<\/td><td>3<\/td><\/tr><tr><td>Desenvolvimento de ombros sentado com halteres<\/td><td>6-12<\/td><td>3<\/td><\/tr><tr><td>Encolhimento de ombros com halteres<\/td><td>12<\/td><td>2<\/td><\/tr><tr><td>Eleva\u00e7\u00f5es laterais com halteres<\/td><td>8-15<\/td><td>2<\/td><\/tr><tr><td>Cachos n\u00f3rdicos (com aux\u00edlio para come\u00e7ar)<\/td><td>10<\/td><td>2<\/td><\/tr><tr><td>Crunches<\/td><td>M\u00e1ximo<\/td><td>2<\/td><\/tr><tr><td>Eleva\u00e7\u00f5es de quadril com uma perna s\u00f3<\/td><td>10 de cada lado<\/td><td>2<\/td><\/tr><tr><td>Eleva\u00e7\u00e3o de panturrilha com uma perna s\u00f3<\/td><td>10-20 por perna<\/td><td>2<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Se voc\u00ea tem pouco espa\u00e7o e\/ou or\u00e7amento limitado, adicionar uma faixa el\u00e1stica pode trazer bastante variedade ao seu treino. Procure uma faixa fina, sem al\u00e7as, caso queira combin\u00e1-la com um haltere.<\/p>\n\n\n\n<figure class=\"wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<span class=\"embed-youtube\" style=\"text-align:center; display: block;\"><iframe loading=\"lazy\" class=\"youtube-player\" width=\"640\" height=\"360\" src=\"https:\/\/www.youtube.com\/embed\/cdDgFEfqfKk?version=3&#038;rel=1&#038;showsearch=0&#038;showinfo=1&#038;iv_load_policy=1&#038;fs=1&#038;hl=pt-PT&#038;autohide=2&#038;start=75&#038;wmode=transparent\" allowfullscreen=\"true\" style=\"border:0;\" sandbox=\"allow-scripts allow-same-origin allow-popups allow-presentation allow-popups-to-escape-sandbox\"><\/iframe><\/span>\n<\/div><\/figure>\n\n\n\n<p class=\"wp-block-paragraph\">Al\u00e9m disso, um kettlebell relativamente leve pode ser usado para realizar uma grande variedade de exerc\u00edcios e pode ser facilmente combinado com uma faixa de resist\u00eancia para resist\u00eancia vari\u00e1vel. Voc\u00ea precisar\u00e1 criar um ponto de ancoragem para prender a faixa de resist\u00eancia ou simplesmente ficar em p\u00e9 sobre ela.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Alguns dos exerc\u00edcios da rotina acima s\u00e3o demonstrados nestes v\u00eddeos:<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Supino com halteres no ch\u00e3o<\/strong><\/p>\n\n\n\n<figure class=\"wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<span class=\"embed-youtube\" style=\"text-align:center; display: block;\"><iframe loading=\"lazy\" class=\"youtube-player\" width=\"640\" height=\"360\" src=\"https:\/\/www.youtube.com\/embed\/uUGDRwge4F8?version=3&#038;rel=1&#038;showsearch=0&#038;showinfo=1&#038;iv_load_policy=1&#038;fs=1&#038;hl=pt-PT&#038;autohide=2&#038;start=32&#038;wmode=transparent\" allowfullscreen=\"true\" style=\"border:0;\" sandbox=\"allow-scripts allow-same-origin allow-popups allow-presentation allow-popups-to-escape-sandbox\"><\/iframe><\/span>\n<\/div><\/figure>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Mosca de ch\u00e3o Ba\u00fa<\/strong><\/p>\n\n\n\n<figure class=\"wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<span class=\"embed-youtube\" style=\"text-align:center; display: block;\"><iframe loading=\"lazy\" class=\"youtube-player\" width=\"640\" height=\"360\" src=\"https:\/\/www.youtube.com\/embed\/DNZ6IwviZYE?version=3&#038;rel=1&#038;showsearch=0&#038;showinfo=1&#038;iv_load_policy=1&#038;fs=1&#038;hl=pt-PT&#038;autohide=2&#038;wmode=transparent\" allowfullscreen=\"true\" style=\"border:0;\" sandbox=\"allow-scripts allow-same-origin allow-popups allow-presentation allow-popups-to-escape-sandbox\"><\/iframe><\/span>\n<\/div><\/figure>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Extens\u00f5es de tr\u00edceps deitado<\/strong><\/p>\n\n\n\n<figure class=\"wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<span class=\"embed-youtube\" style=\"text-align:center; display: block;\"><iframe loading=\"lazy\" class=\"youtube-player\" width=\"640\" height=\"360\" src=\"https:\/\/www.youtube.com\/embed\/MO_03opCc0g?version=3&#038;rel=1&#038;showsearch=0&#038;showinfo=1&#038;iv_load_policy=1&#038;fs=1&#038;hl=pt-PT&#038;autohide=2&#038;start=42&#038;wmode=transparent\" allowfullscreen=\"true\" style=\"border:0;\" sandbox=\"allow-scripts allow-same-origin allow-popups allow-presentation allow-popups-to-escape-sandbox\"><\/iframe><\/span>\n<\/div><\/figure>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Pullovers com halteres<\/strong><\/p>\n\n\n\n<figure class=\"wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<span class=\"embed-youtube\" style=\"text-align:center; display: block;\"><iframe loading=\"lazy\" class=\"youtube-player\" width=\"640\" height=\"360\" src=\"https:\/\/www.youtube.com\/embed\/zUVzVXMh9Nc?version=3&#038;rel=1&#038;showsearch=0&#038;showinfo=1&#038;iv_load_policy=1&#038;fs=1&#038;hl=pt-PT&#038;autohide=2&#038;start=65&#038;wmode=transparent\" allowfullscreen=\"true\" style=\"border:0;\" sandbox=\"allow-scripts allow-same-origin allow-popups allow-presentation allow-popups-to-escape-sandbox\"><\/iframe><\/span>\n<\/div><\/figure>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Baixe o programa de treino em PDF aqui:<\/strong><\/p>\n\n\n\n<figure class=\"wp-block-embed is-type-rich is-provider-embed-handler wp-block-embed-embed-handler\"><div class=\"wp-block-embed__wrapper\">\n<p><a href=\"https:\/\/blackbeltwhitehat.com\/wp-content\/uploads\/2022\/10\/full-body-workout-routine-at-home-training-programme.pdf\" target=\"_blank\" rel=\"noopener noreferrer nofollow\">Click to access full-body-workout-routine-at-home-training-programme.pdf<\/a><\/p>\n<\/div><\/figure>","protected":false},"excerpt":{"rendered":"<p>If you are looking to exercise and build muscle at home then some high-quality dumbbells are a great investment. Whether you select to purchase multiple fixed-weight dumbbells or an adjustable set, this workout routine will help you to develop muscle. I would suggest starting with 3 dumbbells (unless you can afford a whole set) and [&hellip;]<\/p>\n","protected":false},"author":41980142,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_coblocks_attr":"","_coblocks_dimensions":"","_coblocks_responsive_height":"","_coblocks_accordion_ie_support":"","_crdt_document":"","_jetpack_newsletter_access":"","_jetpack_dont_email_post_to_subs":false,"_jetpack_newsletter_tier_id":0,"_jetpack_memberships_contains_paywalled_content":false,"_jetpack_memberships_contains_paid_content":false,"footnotes":"","jetpack_publicize_message":"","jetpack_publicize_feature_enabled":true,"jetpack_social_post_already_shared":false,"jetpack_social_options":{"image_generator_settings":{"template":"highway","default_image_id":0,"font":"","enabled":false},"version":2},"jetpack_post_was_ever_published":false},"categories":[1],"tags":[],"class_list":["post-13692","post","type-post","status-publish","format-standard","hentry","category-uncategorized"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.4 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Full Body Dumbbell Workout Routine at Home (.pdf) [2025] - Fitness &amp; MMA Blog - BlackBeltWhiteHat.com<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/blackbeltwhitehat.com\/pt\/2022\/10\/19\/rotina-de-treino-com-halteres-para-o-corpo-todo-em-casa-pdf-2022\/\" \/>\n<meta property=\"og:locale\" content=\"pt_PT\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Full Body Dumbbell Workout Routine at Home (.pdf) [2025] - Fitness &amp; MMA Blog - BlackBeltWhiteHat.com\" \/>\n<meta property=\"og:description\" content=\"If you are looking to exercise and build muscle at home then some high-quality dumbbells are a great investment. Whether you select to purchase multiple fixed-weight dumbbells or an adjustable set, this workout routine will help you to develop muscle. I would suggest starting with 3 dumbbells (unless you can afford a whole set) and [&hellip;]\" \/>\n<meta property=\"og:url\" content=\"https:\/\/blackbeltwhitehat.com\/pt\/2022\/10\/19\/rotina-de-treino-com-halteres-para-o-corpo-todo-em-casa-pdf-2022\/\" \/>\n<meta property=\"og:site_name\" content=\"Fitness &amp; MMA Blog - BlackBeltWhiteHat.com\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/BlackBeltWhiteHat\/\" \/>\n<meta property=\"article:published_time\" content=\"2022-10-19T12:39:10+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2025-02-20T09:57:38+00:00\" \/>\n<meta name=\"author\" content=\"Dave\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:creator\" content=\"@MMATraining1980\" \/>\n<meta name=\"twitter:site\" content=\"@MMATraining1980\" \/>\n<meta name=\"twitter:label1\" content=\"Escrito por\" \/>\n\t<meta name=\"twitter:data1\" content=\"Dave\" \/>\n\t<meta name=\"twitter:label2\" content=\"Tempo estimado de leitura\" \/>\n\t<meta name=\"twitter:data2\" content=\"2 minutos\" \/>\n<!-- \/ Yoast SEO plugin. -->","yoast_head_json":{"title":"Full Body Dumbbell Workout Routine at Home (.pdf) [2025] - Fitness &amp; MMA Blog - BlackBeltWhiteHat.com","robots":{"index":"index","follow":"follow","max-snippet":"max-snippet:-1","max-image-preview":"max-image-preview:large","max-video-preview":"max-video-preview:-1"},"canonical":"https:\/\/blackbeltwhitehat.com\/pt\/2022\/10\/19\/rotina-de-treino-com-halteres-para-o-corpo-todo-em-casa-pdf-2022\/","og_locale":"pt_PT","og_type":"article","og_title":"Full Body Dumbbell Workout Routine at Home (.pdf) [2025] - Fitness &amp; MMA Blog - BlackBeltWhiteHat.com","og_description":"If you are looking to exercise and build muscle at home then some high-quality dumbbells are a great investment. Whether you select to purchase multiple fixed-weight dumbbells or an adjustable set, this workout routine will help you to develop muscle. I would suggest starting with 3 dumbbells (unless you can afford a whole set) and [&hellip;]","og_url":"https:\/\/blackbeltwhitehat.com\/pt\/2022\/10\/19\/rotina-de-treino-com-halteres-para-o-corpo-todo-em-casa-pdf-2022\/","og_site_name":"Fitness &amp; MMA Blog - BlackBeltWhiteHat.com","article_publisher":"https:\/\/www.facebook.com\/BlackBeltWhiteHat\/","article_published_time":"2022-10-19T12:39:10+00:00","article_modified_time":"2025-02-20T09:57:38+00:00","author":"Dave","twitter_card":"summary_large_image","twitter_creator":"@MMATraining1980","twitter_site":"@MMATraining1980","twitter_misc":{"Escrito por":"Dave","Tempo estimado de leitura":"2 minutos"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"Article","@id":"https:\/\/blackbeltwhitehat.com\/2022\/10\/19\/full-body-dumbbell-workout-routine-at-home-pdf2022\/#article","isPartOf":{"@id":"https:\/\/blackbeltwhitehat.com\/2022\/10\/19\/full-body-dumbbell-workout-routine-at-home-pdf2022\/"},"author":{"name":"Dave","@id":"https:\/\/blackbeltwhitehat.com\/en\/#\/schema\/person\/f009f75d478333ab9af4d98d1c2d03bd"},"headline":"Full Body Dumbbell Workout Routine at Home (.pdf) [2025]","datePublished":"2022-10-19T12:39:10+00:00","dateModified":"2025-02-20T09:57:38+00:00","mainEntityOfPage":{"@id":"https:\/\/blackbeltwhitehat.com\/2022\/10\/19\/full-body-dumbbell-workout-routine-at-home-pdf2022\/"},"wordCount":493,"commentCount":0,"publisher":{"@id":"https:\/\/blackbeltwhitehat.com\/en\/#organization"},"articleSection":["Uncategorized"],"inLanguage":"pt-PT","potentialAction":[{"@type":"CommentAction","name":"Comment","target":["https:\/\/blackbeltwhitehat.com\/2022\/10\/19\/full-body-dumbbell-workout-routine-at-home-pdf2022\/#respond"]}]},{"@type":"WebPage","@id":"https:\/\/blackbeltwhitehat.com\/2022\/10\/19\/full-body-dumbbell-workout-routine-at-home-pdf2022\/","url":"https:\/\/blackbeltwhitehat.com\/2022\/10\/19\/full-body-dumbbell-workout-routine-at-home-pdf2022\/","name":"Full Body Dumbbell Workout Routine at Home (.pdf) [2025] - Fitness &amp; MMA Blog - BlackBeltWhiteHat.com","isPartOf":{"@id":"https:\/\/blackbeltwhitehat.com\/en\/#website"},"datePublished":"2022-10-19T12:39:10+00:00","dateModified":"2025-02-20T09:57:38+00:00","breadcrumb":{"@id":"https:\/\/blackbeltwhitehat.com\/2022\/10\/19\/full-body-dumbbell-workout-routine-at-home-pdf2022\/#breadcrumb"},"inLanguage":"pt-PT","potentialAction":[{"@type":"ReadAction","target":["https:\/\/blackbeltwhitehat.com\/2022\/10\/19\/full-body-dumbbell-workout-routine-at-home-pdf2022\/"]}]},{"@type":"BreadcrumbList","@id":"https:\/\/blackbeltwhitehat.com\/2022\/10\/19\/full-body-dumbbell-workout-routine-at-home-pdf2022\/#breadcrumb","itemListElement":[{"@type":"ListItem","position":1,"name":"Home","item":"https:\/\/blackbeltwhitehat.com\/"},{"@type":"ListItem","position":2,"name":"Full Body Dumbbell Workout Routine at Home (.pdf) [2025]"}]},{"@type":"WebSite","@id":"https:\/\/blackbeltwhitehat.com\/en\/#website","url":"https:\/\/blackbeltwhitehat.com\/en\/","name":"Blog de Fitness e MMA - BlackBeltWhiteHat.com","description":"Blog de fitness, MMA e nutri\u00e7\u00e3o do Reino Unido","publisher":{"@id":"https:\/\/blackbeltwhitehat.com\/en\/#organization"},"potentialAction":[{"@type":"SearchAction","target":{"@type":"EntryPoint","urlTemplate":"https:\/\/blackbeltwhitehat.com\/en\/?s={search_term_string}"},"query-input":{"@type":"PropertyValueSpecification","valueRequired":true,"valueName":"search_term_string"}}],"inLanguage":"pt-PT"},{"@type":"Organization","@id":"https:\/\/blackbeltwhitehat.com\/en\/#organization","name":"Blog de Fitness e MMA - BlackBeltWhiteHat.com","url":"https:\/\/blackbeltwhitehat.com\/en\/","logo":{"@type":"ImageObject","inLanguage":"pt-PT","@id":"https:\/\/blackbeltwhitehat.com\/en\/#\/schema\/logo\/image\/","url":"https:\/\/blackbeltwhitehat.com\/wp-content\/uploads\/2019\/06\/cropped-mmabloglogodis-copy.png","contentUrl":"https:\/\/blackbeltwhitehat.com\/wp-content\/uploads\/2019\/06\/cropped-mmabloglogodis-copy.png","width":352,"height":352,"caption":"Fitness & MMA Blog - BlackBeltWhiteHat.com"},"image":{"@id":"https:\/\/blackbeltwhitehat.com\/en\/#\/schema\/logo\/image\/"},"sameAs":["https:\/\/www.facebook.com\/BlackBeltWhiteHat\/","https:\/\/x.com\/MMATraining1980"]},{"@type":"Person","@id":"https:\/\/blackbeltwhitehat.com\/en\/#\/schema\/person\/f009f75d478333ab9af4d98d1c2d03bd","name":"Dave","image":{"@type":"ImageObject","inLanguage":"pt-PT","@id":"https:\/\/secure.gravatar.com\/avatar\/e84bb8dd328aa13877039998cc07d77b62f98c8100dba6c4acb436a41e2a08ac?s=96&d=identicon&r=g","url":"https:\/\/secure.gravatar.com\/avatar\/e84bb8dd328aa13877039998cc07d77b62f98c8100dba6c4acb436a41e2a08ac?s=96&d=identicon&r=g","contentUrl":"https:\/\/secure.gravatar.com\/avatar\/e84bb8dd328aa13877039998cc07d77b62f98c8100dba6c4acb436a41e2a08ac?s=96&d=identicon&r=g","caption":"Dave"},"description":"Explorador do Norte do Pa\u00eds de Gales","sameAs":["http:\/\/seoandmma.wordpress.com"],"url":"https:\/\/blackbeltwhitehat.com\/pt\/author\/seoandmma\/"}]}},"jetpack_publicize_connections":[],"jetpack_featured_media_url":"","jetpack_likes_enabled":true,"jetpack_sharing_enabled":true,"jetpack_shortlink":"https:\/\/wp.me\/p2Sx3t-3yQ","jetpack-related-posts":[{"id":11754,"url":"https:\/\/blackbeltwhitehat.com\/pt\/2020\/09\/19\/rotina-de-musculacao-para-maiores-de-40-anos-pdf-incluido\/","url_meta":{"origin":13692,"position":0},"title":"Rotina de muscula\u00e7\u00e3o para maiores de 40 anos (PDF inclu\u00eddo)","author":"Dave","date":"Setembro 19, 2020","format":false,"excerpt":"If you are a young wipper-snapper, with no injuries or biomechnical issues, then I would say, with a coach, use deadlifts, squats and heavy bench press and millitary press as a base for your bodybuilding. This will build a great foundation of strength and muscle mass. However, if like me,\u2026","rel":"","context":"Similar post","block_context":{"text":"Similar post","link":""},"img":{"alt_text":"","src":"","width":0,"height":0},"classes":[]},{"id":3300,"url":"https:\/\/blackbeltwhitehat.com\/pt\/2015\/12\/28\/treino-funcional-de-peito\/","url_meta":{"origin":13692,"position":1},"title":"Treino Funcional de Peito \u22c5 2023 .pdf inclu\u00eddo \u2714","author":"Dave","date":"Dezembro 28, 2015","format":false,"excerpt":"Functional Chest Workout - Build Explosive \ud83d\udd25 Power with This Chest Workout! Functional chest exercises, are a bit of a contradiction. In order to make an exercise functional, it should utilise the entire body, instead of isolating the chest, in a lying or seated position. For a Boxing Chest Workout,\u2026","rel":"","context":"In &quot;Bodybuilding&quot;","block_context":{"text":"Bodybuilding","link":"https:\/\/blackbeltwhitehat.com\/pt\/categoria\/fisiculturismo\/"},"img":{"alt_text":"BOSU Plyometric Press ups","src":"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2015\/12\/bosupressups.gif?resize=350%2C200&ssl=1","width":350,"height":200},"classes":[]},{"id":13562,"url":"https:\/\/blackbeltwhitehat.com\/pt\/2022\/09\/22\/programa-de-treinamento-de-forca-para-basquete-em-pdf-2022\/","url_meta":{"origin":13692,"position":2},"title":"Individual Basketball Workouts .pdf [2024]","author":"Dave","date":"Setembro 22, 2022","format":false,"excerpt":"By Drew Griffiths (BSc, MSc) Get hench, jump higher, and move quicker on the basketball court, with this weight training program for basketball. Ideally, you're strength and conditioning should be periodised, with a different pre-season training program, for example, compared to in-season. The program shown here is a general one\u2026","rel":"","context":"Similar post","block_context":{"text":"Similar post","link":""},"img":{"alt_text":"","src":"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2022\/09\/logan-weaver-lgnwvr-khx1_ltfgb4-unsplash.jpg?resize=350%2C200&ssl=1","width":350,"height":200,"srcset":"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2022\/09\/logan-weaver-lgnwvr-khx1_ltfgb4-unsplash.jpg?resize=350%2C200&ssl=1 1x, https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2022\/09\/logan-weaver-lgnwvr-khx1_ltfgb4-unsplash.jpg?resize=525%2C300&ssl=1 1.5x, https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2022\/09\/logan-weaver-lgnwvr-khx1_ltfgb4-unsplash.jpg?resize=700%2C400&ssl=1 2x, https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2022\/09\/logan-weaver-lgnwvr-khx1_ltfgb4-unsplash.jpg?resize=1050%2C600&ssl=1 3x, https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2022\/09\/logan-weaver-lgnwvr-khx1_ltfgb4-unsplash.jpg?resize=1400%2C800&ssl=1 4x"},"classes":[]},{"id":11098,"url":"https:\/\/blackbeltwhitehat.com\/pt\/2019\/09\/06\/inclui-pdf-com-treino-de-boxe-para-peito\/","url_meta":{"origin":13692,"position":3},"title":"Boxing Chest Workout &#8211; .pdf included [Updated Sept. 2023]","author":"Dave","date":"Setembro 6, 2019","format":false,"excerpt":"Boxing \ud83e\udd4a is a very demanding sport. There are lots of aspects of fitness that go into conditioning for boxing - one crucial thing I want everyone to know however - is that chest-strength, does not equate to punching power! https:\/\/youtu.be\/wxJldzXoXMw Very little power if generated specifically from the chest.\u2026","rel":"","context":"In &quot;Bodybuilding&quot;","block_context":{"text":"Bodybuilding","link":"https:\/\/blackbeltwhitehat.com\/pt\/categoria\/fisiculturismo\/"},"img":{"alt_text":"","src":"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2019\/08\/boxingpower.png?resize=350%2C200&ssl=1","width":350,"height":200,"srcset":"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2019\/08\/boxingpower.png?resize=350%2C200&ssl=1 1x, https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2019\/08\/boxingpower.png?resize=525%2C300&ssl=1 1.5x, https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2019\/08\/boxingpower.png?resize=700%2C400&ssl=1 2x"},"classes":[]},{"id":12697,"url":"https:\/\/blackbeltwhitehat.com\/pt\/2022\/01\/25\/faixas-de-resistencia-para-barra-fixa-como-amarrar-a-faixa-de-resistencia-na-barra-fixa\/","url_meta":{"origin":13692,"position":4},"title":"Faixas de resist\u00eancia para barra fixa \u2013 como prender a faixa de resist\u00eancia \u00e0 barra fixa","author":"Dave","date":"Janeiro 25, 2022","format":false,"excerpt":"Exercise at your own risk Resistance bands are great for all sorts of exercises Long, looped bands are the best for assisting with chin ups. Tie the band in a loop onto the bar Place your knee or foot in the bottom of the loop If you don't have a\u2026","rel":"","context":"In &quot;bjj&quot;","block_context":{"text":"bjj","link":"https:\/\/blackbeltwhitehat.com\/pt\/categoria\/jiu-jitsu-brasileiro\/"},"img":{"alt_text":"","src":"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2022\/01\/pullupbarloopband.gif?resize=350%2C200&ssl=1","width":350,"height":200},"classes":[]},{"id":9026,"url":"https:\/\/blackbeltwhitehat.com\/pt\/2018\/04\/23\/objetivos-de-treinamento-para-o-verao-de-2018\/","url_meta":{"origin":13692,"position":5},"title":"Objetivos de treinamento para o ver\u00e3o de 2018","author":"Dave","date":"Abril 23, 2018","format":false,"excerpt":"I basically want to become an enlightened, humble MMA meathead. Training Goals: Outcome Goals Fix Back & Neck (make them less, painfully stiff) Fix Golfer's Elbow - so it's not constantly painful Improve Left Hip mobility so I can do a left high kick\/roundhouse Improve Cardio (not sure of precise\u2026","rel":"","context":"In &quot;Fitness&quot;","block_context":{"text":"Fitness","link":"https:\/\/blackbeltwhitehat.com\/pt\/categoria\/fitness\/"},"img":{"alt_text":"machidaHeadkick","src":"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2018\/01\/machidaheadkick.gif?resize=350%2C200&ssl=1","width":350,"height":200},"classes":[]}],"_links":{"self":[{"href":"https:\/\/blackbeltwhitehat.com\/pt\/wp-json\/wp\/v2\/posts\/13692","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/blackbeltwhitehat.com\/pt\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/blackbeltwhitehat.com\/pt\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/blackbeltwhitehat.com\/pt\/wp-json\/wp\/v2\/users\/41980142"}],"replies":[{"embeddable":true,"href":"https:\/\/blackbeltwhitehat.com\/pt\/wp-json\/wp\/v2\/comments?post=13692"}],"version-history":[{"count":8,"href":"https:\/\/blackbeltwhitehat.com\/pt\/wp-json\/wp\/v2\/posts\/13692\/revisions"}],"predecessor-version":[{"id":15749,"href":"https:\/\/blackbeltwhitehat.com\/pt\/wp-json\/wp\/v2\/posts\/13692\/revisions\/15749"}],"wp:attachment":[{"href":"https:\/\/blackbeltwhitehat.com\/pt\/wp-json\/wp\/v2\/media?parent=13692"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/blackbeltwhitehat.com\/pt\/wp-json\/wp\/v2\/categories?post=13692"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/blackbeltwhitehat.com\/pt\/wp-json\/wp\/v2\/tags?post=13692"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}