Dumbbell Only**

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2 DAYS - General Fitness - Beginner

Equipment required: Dumbell, Barbell, Kettlebell, Bench, and Machine

This plan supports Interval mode and Audio Cue & Pro Tips

This workout routine is meant for those who do not go to a gym or looking for a full body routine with dumbbells only.

For many individuals they aren't able to afford a gym membership or aren't able to get to a gym; thus this routine provides a full-body, 3 day split where an individual can target all of their body parts and either gain/maintain muscle mass.

It focuses upon heavy lifts and around 3 to 4 sets with 10 reps per set to increase muscle mass and gaining during exercise performance.

Notes
You are able to insert cardio exercises into the days being performed.

If you would like to perform more cardio, you can substitute rest days for cardio days.

Warming Up
Especially for compound lifts we recommend warming up with lighter weights before your working sets. A common warmup scheme is 10-15 sets with a very light weight, followed by intermediate sets until you do 1 rep of your working weight.

Reps, Sets and Rest
There are many different rep schemes that'll help you reach your goals. We've set 3 sets of 8 reps by default, but feel free to change it to your own liking.

Getting Help
If you need some help getting started, join our facebook group and our team and existing community would be happy to help!

Monday
Wednesday
Friday
ANY

Push 6 exercises, 39 mins

Dumbbell Bench Press	3x8 reps	rest: 60s
Dumbbell Seated Shoulder Press	3x8 reps	rest: 60s
Dumbbell Alternating Deltoid Raise	3x8 reps	rest: 60s
Dumbbell Seated One-Arm Tricep Extension	3x8 reps	rest: 60s
Dumbbell Side Bend	3x8 reps	rest: 60s
Push-Up (Wide Hand)	3x8 reps	rest: 60s

Pull 6 exercises, 38 mins

Dumbbell Deadlift	3x8 reps	rest: 60s
Dumbbell Bent-Over Row (Palms in)	3x8 reps	rest: 60s
Dumbbell Fly	3x8 reps	rest: 60s
Dumbbell Alternating Bicep Curl	3x8 reps	rest: 60s
Plank	3x8 reps	rest: 60s
Cable Tricep Pushdown (Rope)	3x8 reps	rest: 60s

Legs 6 exercises, 31 mins

Dumbbell Squat	3x8 reps	rest: 30s
Dumbbell Stiff-Leg Deadlift	3x8 reps	rest: 30s
Dumbbell Lunge	3x8 reps	rest: 30s
Dumbbell Calf Raise	3x8 reps	rest: 30s
Mountain Climber	3x8 reps	rest: 60s
Quadricep Stretch	3x8 reps	rest: 60s

Abs 7 exercises, 41 mins

Plank	3x8 reps	rest: 60s
Cable Kneeling Crunch	3x8 reps	rest: 60s
Side Bridge	3x8 reps	rest: 60s
Cross Body Crunch	3x8 reps	rest: 60s
Downward Facing Dog	3x8 reps	rest: 60s
Leg Raise	3x8 reps	rest: 60s
Warrior Pose	3x8 reps	rest: 60s