Introduction to Dumbbell Training

Google Sheet Workout Export

By Chris Stone

Experience Intermediate (2-3 years)
Time 38 minutes/day | 2 days/week | 3 weeks
Goals
Equipment

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Average Exertion
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70%
Average Cardio Intensity
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40%

 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 to get to grips with dumbbell training. It is a very simple in construct with only 2 sessions - one focused on muscles of the front of the body and one focused on the muscles of the rear of the body. These 2 sessions are to be performed twice each per week which means you will complete 4 sessions per week. At the beginner stage, repetition is important to allow your body to understand and grasp the movements required to drive and control the movements and we also don't want to complicate training at this stage. Therefore, the exercises remain unchanged throughout the weeks with the only variable being the number of reps you are required to complete. As you grow in confidence, stability annd strength you should be capable of lifting heavier and for fewer reps which explains this gradual progression. Once you have completed the 6 weeks you can then move onto Intermediate Dumbbell Training.  

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Description

Week 1 Overview

Day 3:

Rest

Day 4:

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Day 5:

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Day 6:

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Day 7:

Rest



Google Sheet Workout Export

ExerciseSetsRepsRest
1.Goblet Squat
3 sets12 reps120s
2.Dumbbell Bench Press
3 sets12 reps120s
3.Walking Dumbbell Lunge
3 sets12 reps120s
4.Seated Dumbbell Shoulder Press
3 sets12 reps120s
Google Sheet Workout Export

ExerciseSetsRepsRest
1.Dumbbell Deadlift
3 sets12 reps120s
2.Incline Bench Two Arm Dumbbell Row - Pronated Grip
3 sets12 reps120s
3.Dumbbell Glute Bridge

See Exercise Notes

3 sets12 reps120s
4.Bent-Arm Dumbbell Pullover
3 sets12 reps120s

Date Created: 12/25/2018, UTC


Last Updated: 9/12/2020, UTC





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