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Beginner Dumbbell Strength Program
AUDIO TIP
General
Beginner
Dumbbell
Plan Details
The Beginner Dumbbell Strength Program routine by jgfsxqfpt is a 3 day workout plan. It is a beginner level plan to achieve general fitness goals.
This is a 3-day beginner, dumbbell only strength training routine. The only other piece of equipment you need is a bench, and of course a pair of dumbbells. If you don't have access to a bench you could also try using a stability ball instead. Day 1: Upper Body workout using 8 different exercises. The last two arm exercises are paired as supersets. Day 2: Begins with a couple of warm-up exercises followed by two different leg exercises. Day 3: This is a full body workout. The session includes 8 unique exercises - all are paired as supersets where you work opposing muscle groups. Stay Strong Together, MICHAEL WOOD, CSCS Jefit
Routine detail
Day 1
DB Upper Body
Est. 0 min
8 exercises
Dumbbell Pullover
3 Sets x 12,10,8 Reps
Dumbbell Fly
3 Sets x 12,10,8 Reps
Dumbbell Bench Press
3 Sets x 12,10,8 Reps
Dumbbell Seated Side Lateral Raise
3 Sets x 8 Reps
Dumbbell Shoulder Press
3 Sets x 8 Reps
Dumbbell Incline Curl
4 Sets x 12,10,10,8 Reps
Dumbbell Incline Tricep Extension
4 Sets x 12,10,10,8 Reps
Dumbbell Bent-Over Row
4 Sets x 12,10,10,8 Reps
Day 2
DB Lower Body
Est. 0 min
4 exercises
Bridge
2 Sets
Dumbbell Walking Lunge
3 Sets x 8 Reps
Dumbbell Reverse Lunge
3 Sets x 10,8,8 Reps
Glute Kickback (Kneeling)
2 Sets x 19 Reps
Day 3
DB Full Day
Est. 0 min
8 exercises
Dumbbell Step-Up
3 Sets x 6 Reps
Dumbbell One-Arm Row
3 Sets x 10 Reps
Dumbbell Wood Chop
3 Sets x 8 Reps
Dumbbell Seated Arnold Press
3 Sets x 8 Reps
Dumbbell Bench Squat
3 Sets x 8 Reps
Dumbbell Concentration Curl
3 Sets x 8 Reps
Dumbbell Side Bend
3 Sets x 8 Reps
Dumbbell Incline Bench Press
3 Sets x 10 Reps
