Free personalized workout plan

Introduction to Dumbbell Training

By Chris Stone

Experience

Beginner (1-2 years)

Days per week

2 days

Time

50 minutes

Genders

Female, Male

Goals

Build Muscle (Female | Male)
Gain Strength (Female | Male)
Tone Body (Female | Male)
Description

Dumbbells are fanstastic tools for not only improving one's strength but also for improving stability and movement. This program is particularly for those who are new to dumbbells and would like

Show More

Equipment

Dumbbell

Average Exertion

70%

Average Cardio Intensity

40%

Workout Type

Full Body

Experience

Beginner (1-2 years)

Time

50 minutes

Genders

Female, Male

Days per week

2 days

Goals

Build Muscle (Female | Male)
Gain Strength (Female | Male)
Tone Body (Female | Male)
Description

Dumbbells are fanstastic tools for not only improving one's strength but also for improving stability and movement. This program is particularly for those who are new to dumbbells and would like

Show More

Equipment

Dumbbell

Avg Exertion

70%

Workout Type

Full Body

Avg Cardio Intensity

40%

Workout Overview

Week 1

Day 1: Anterior

Day 2: Posterior

Day 3: Rest

Day 4: Rest

Day 5: Rest

Day 6: Rest

Day 7: Rest

Next WeekSee Next Workout Week

Week 1

Perform Week 1 and 2


ExerciseSetsRepsRestNotes
1. Goblet Squat
Goblet Squat
3 sets12 reps120s
2. Dumbbell Bench Press
Dumbbell Bench Press
3 sets12 reps120s
3. Walking Dumbbell Lunge3 sets12 reps120s
4. Seated Dumbbell Shoulder Press
Seated Dumbbell Shoulder Press
3 sets12 reps120s

Posterior

Scroll to top

ExerciseSetsRepsRestNotes
1. Dumbbell Deadlift
Dumbbell Deadlift
3 sets12 reps120s
2. Incline Bench Two Arm Dumbbell Row - Pronated Grip
Incline Bench Two Arm Dumbbell Row - Pronated Grip
3 sets12 reps120s
3. Dumbbell Glute Bridge
Dumbbell Glute Bridge
3 sets12 reps120s
-With dumbbells
4. Bent-Arm Dumbbell Pullover3 sets12 reps120s

Week 2

Perform Week 3 and 4


ExerciseSetsRepsRestNotes
1. Goblet Squat
Goblet Squat
3 sets10 reps120s
2. Dumbbell Bench Press
Dumbbell Bench Press
3 sets10 reps120s
3. Walking Dumbbell Lunge3 sets10 reps120s
4. Seated Dumbbell Shoulder Press
Seated Dumbbell Shoulder Press
3 sets10 reps120s

Posterior

Scroll to top

ExerciseSetsRepsRestNotes
1. Dumbbell Deadlift
Dumbbell Deadlift
3 sets10 reps120s
2. Incline Bench Two Arm Dumbbell Row - Pronated Grip
Incline Bench Two Arm Dumbbell Row - Pronated Grip
3 sets10 reps120s
3. Dumbbell Glute Bridge
Dumbbell Glute Bridge
3 sets10 reps120s
-With dumbbell
4. Bent-Arm Dumbbell Pullover3 sets10 reps120s

Week 3

Perform Week 5 and 6


ExerciseSetsRepsRestNotes
1. Goblet Squat
Goblet Squat
3 sets8 reps120s
2. Dumbbell Bench Press
Dumbbell Bench Press
3 sets8 reps120s
3. Walking Dumbbell Lunge3 sets8 reps120s
4. Seated Dumbbell Shoulder Press
Seated Dumbbell Shoulder Press
3 sets8 reps120s

Posterior

Scroll to top

ExerciseSetsRepsRestNotes
1. Dumbbell Deadlift
Dumbbell Deadlift
3 sets8 reps120s
2. Incline Bench Two Arm Dumbbell Row - Pronated Grip
Incline Bench Two Arm Dumbbell Row - Pronated Grip
3 sets8 reps120s
3. Dumbbell Glute Bridge
Dumbbell Glute Bridge
3 sets8 reps120s
-With dumbbell
4. Bent-Arm Dumbbell Pullover3 sets8 reps120s

Date Created: 12/25/18, 1:24 PM


Last Updated: 9/12/20, 9:36 PM

Similar Workouts

More Workouts by Chris Stone

Similiar full body workouts

Workouts with similar equipment

2 day workouts that are 50 minutes

Workouts with similar exertion and cardio intensity

Find your perfect workout

Answer a few questions and find a workout plan personalized to you.