Beginners Dumbbell Workout Plan
General
Beginner
Dumbbell
Plan Details
The Beginners Dumbbell Workout Plan routine is a 18 day workout plan. It is a beginner level plan to achieve general fitness goals.
Plan your workout online and take it on the go. Jefit’s Advanced Workout Planner is designed to make planning your workout routine for the week simple. Create your own custom workout plan online with the help of the Jefit exercise library and share it with friends or take it on the go with your phone. Set this workout plan as your current routine and then add your own exercises. To attach the workout to your account log in and select “set plan”. The workout will be set as your default workout on the workout tab in-app. If you set the plan as your favorite it will appear under “My Plans”. Whether you’re a fitness beginner or expert - Jefit’s advanced workout planner works for any skill level. Build your own workout plan or generate a workout plan that you can customize to meet your needs. Change the workout schedule to fit your lifestyle and find a routine that works for you.
Routine detail
Mon
Workout 1 Copy
5 exercises
Dumbbell One-Arm Row
3 Sets x 10 Reps
Dumbbell Deadlift
3 Sets x 10 Reps
Dumbbell Shoulder Shrug
3 Sets x 10 Reps
Dumbbell Hammer Curl
3 Sets x 10 Reps
Dumbbell Seated Bicep Curl
3 Sets x 10 Reps
Mon
Monday 3 Copy
5 exercises
Kettlebell Renegade Row
3 Sets x 10 Reps
Dumbbell Deadlift
3 Sets x 10 Reps
Dumbbell Rear Delt Row
3 Sets x 10 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 10 Reps
Dumbbell Concentration Curl
3 Sets x 10 Reps
Mon
Monday 2 Copy
6 exercises
Dumbbell Bent-Over Row
3 Sets x 10 Reps
Dumbbell Deadlift
3 Sets x 10 Reps
Dumbbell Bent-Over Reverse Fly
3 Sets x 10 Reps
Exercise not found
Dumbbell Alternating Hammer Curl
3 Sets x 10 Reps
Dumbbell Concentration Curl
3 Sets x 10 Reps
Mon
Workout 1
5 exercises
Dumbbell One-Arm Row
3 Sets x 10 Reps
Dumbbell Deadlift
3 Sets x 10 Reps
Dumbbell Shoulder Shrug
3 Sets x 10 Reps
Dumbbell Hammer Curl
3 Sets x 10 Reps
Dumbbell Seated Bicep Curl
3 Sets x 10 Reps
Mon
Monday 3
6 exercises
Kettlebell Renegade Row
3 Sets x 10 Reps
Dumbbell Deadlift
3 Sets x 10 Reps
Exercise not found
Dumbbell Rear Delt Row
3 Sets x 10 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 10 Reps
Dumbbell Concentration Curl
3 Sets x 10 Reps
Mon
Monday 2
6 exercises
Dumbbell Bent-Over Row
3 Sets x 10 Reps
Dumbbell Deadlift
3 Sets x 10 Reps
Dumbbell Bent-Over Reverse Fly
3 Sets x 10 Reps
Exercise not found
Dumbbell Alternating Hammer Curl
3 Sets x 10 Reps
Dumbbell Concentration Curl
3 Sets x 10 Reps
Wed
Workout 2
8 exercises
Dumbbell Bench Press
4 Sets x 12 Reps
Dumbbell Fly
4 Sets x 12 Reps
Dumbbell Pullover
4 Sets x 12 Reps
Dumbbell Seated Shoulder Press
4 Sets x 12 Reps
Dumbbell Front Raise
4 Sets x 12 Reps
Dumbbell Lateral Raise
4 Sets x 12 Reps
Dumbbell Tricep Extension
4 Sets x 12 Reps
Dumbbell Press (Close Grip)
4 Sets x 12 Reps
Wed
Wednesday 3
9 exercises
Dumbbell Decline Bench Press
4 Sets x 12 Reps
Dumbbell Incline Bench Press
4 Sets x 12 Reps
Dumbbell Fly
4 Sets x 12 Reps
Dumbbell Pullover
4 Sets x 12 Reps
Dumbbell Seated Arnold Press
4 Sets x 12 Reps
Dumbbell Front Raise
4 Sets x 12 Reps
Dumbbell Lateral Raise
4 Sets x 12 Reps
Exercise not found
Dumbbell Press (Close Grip)
4 Sets x 12 Reps
Wed
Wednesday 2
9 exercises
Dumbbell Decline Bench Press
4 Sets x 12 Reps
Dumbbell Incline Bench Press
4 Sets x 12 Reps
Dumbbell Fly
4 Sets x 12 Reps
Dumbbell Incline Fly
4 Sets x 12 Reps
Dumbbell Seated Shoulder Press
4 Sets x 12 Reps
Dumbbell Front Raise
4 Sets x 12 Reps
Dumbbell Lateral Raise
4 Sets x 12 Reps
Dumbbell One-Arm Tricep Kickback
4 Sets x 12 Reps
Dumbbell Press (Close Grip)
4 Sets x 12 Reps
Wed
Wednesday 2 Copy
9 exercises
Dumbbell Decline Bench Press
4 Sets x 12 Reps
Dumbbell Incline Bench Press
4 Sets x 12 Reps
Dumbbell Fly
4 Sets x 12 Reps
Dumbbell Incline Fly
4 Sets x 12 Reps
Dumbbell Seated Shoulder Press
4 Sets x 12 Reps
Dumbbell Front Raise
4 Sets x 12 Reps
Dumbbell Lateral Raise
4 Sets x 12 Reps
Dumbbell One-Arm Tricep Kickback
4 Sets x 12 Reps
Dumbbell Press (Close Grip)
4 Sets x 12 Reps
Wed
Workout 2 Copy
8 exercises
Dumbbell Bench Press
4 Sets x 12 Reps
Dumbbell Fly
4 Sets x 12 Reps
Dumbbell Pullover
4 Sets x 12 Reps
Dumbbell Seated Shoulder Press
4 Sets x 12 Reps
Dumbbell Front Raise
4 Sets x 12 Reps
Dumbbell Lateral Raise
4 Sets x 12 Reps
Dumbbell Tricep Extension
4 Sets x 12 Reps
Dumbbell Press (Close Grip)
4 Sets x 12 Reps
Wed
Wednesday 3 Copy
9 exercises
Dumbbell Decline Bench Press
4 Sets x 12 Reps
Dumbbell Incline Bench Press
4 Sets x 12 Reps
Dumbbell Fly
4 Sets x 12 Reps
Dumbbell Pullover
4 Sets x 12 Reps
Dumbbell Seated Arnold Press
4 Sets x 12 Reps
Dumbbell Front Raise
4 Sets x 12 Reps
Dumbbell Lateral Raise
4 Sets x 12 Reps
Exercise not found
Dumbbell Press (Close Grip)
4 Sets x 12 Reps
Fri
Workout 3
5 exercises
Kettlebell Goblet Squat
4 Sets x 12 Reps
Dumbbell Deadlift
4 Sets x 12 Reps
Dumbbell Lunge
4 Sets x 12 Reps
Dumbbell Lateral Lunge with Bicep Curl
4 Sets x 12 Reps
Dumbbell Calf Raise
4 Sets x 12 Reps
Fri
Friday 3
5 exercises
Dumbbell Single-Leg Squat
4 Sets x 12 Reps
Dumbbell Stiff-Leg Deadlift
4 Sets x 12 Reps
Dumbbell Lunge
4 Sets x 12 Reps
Dumbbell Lateral Lunge with Bicep Curl
4 Sets x 12 Reps
Dumbbell Seated Single-Leg Calf Raise
4 Sets x 12 Reps
Fri
Friday 2
5 exercises
Kettlebell Goblet Squat
4 Sets x 12 Reps
Dumbbell Stiff-Leg Deadlift
4 Sets x 12 Reps
Dumbbell Reverse Lunge
4 Sets x 12 Reps
Dumbbell Lateral Lunge with Bicep Curl
4 Sets x 12 Reps
Dumbbell Seated Single-Leg Calf Raise
4 Sets x 12 Reps
Fri
Friday 2 Copy
5 exercises
Kettlebell Goblet Squat
4 Sets x 12 Reps
Dumbbell Stiff-Leg Deadlift
4 Sets x 12 Reps
Dumbbell Reverse Lunge
4 Sets x 12 Reps
Dumbbell Lateral Lunge with Bicep Curl
4 Sets x 12 Reps
Dumbbell Seated Single-Leg Calf Raise
4 Sets x 12 Reps
Fri
Workout 3 Copy
5 exercises
Kettlebell Goblet Squat
4 Sets x 12 Reps
Dumbbell Deadlift
4 Sets x 12 Reps
Dumbbell Lunge
4 Sets x 12 Reps
Dumbbell Lateral Lunge with Bicep Curl
4 Sets x 12 Reps
Dumbbell Calf Raise
4 Sets x 12 Reps
Fri
Friday 3 Copy
5 exercises
Dumbbell Single-Leg Squat
4 Sets x 12 Reps
Dumbbell Stiff-Leg Deadlift
4 Sets x 12 Reps
Dumbbell Lunge
4 Sets x 12 Reps
Dumbbell Lateral Lunge with Bicep Curl
4 Sets x 12 Reps
Dumbbell Seated Single-Leg Calf Raise
4 Sets x 12 Reps
