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Introduction to Dumbbell Training

By Chris Stone

Experience
Beginner (1-2 years)
Time
50 minutes/day | 2 days/week | 3 weeks
Good for
Build Muscle, Gain Strength, Tone Body
Equipment
Dumbbell
Statistics
Average Cardio Intensity
40%
Average Exertion
70%
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 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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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



Goblet Squat demonstrationPlay Goblet Squat demonstration
3 sets, 12 reps, (rest 120s)
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Dumbbell Bench Press demonstrationPlay Dumbbell Bench Press demonstration
3 sets, 12 reps, (rest 120s)
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Walking Dumbbell Lunge demonstrationPlay Walking Dumbbell Lunge demonstration
3 sets, 12 reps, (rest 120s)
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Seated Dumbbell Shoulder Press
3 sets, 12 reps, (rest 120s)
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Posterior

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Dumbbell Deadlift demonstrationPlay Dumbbell Deadlift demonstration
3 sets, 12 reps, (rest 120s)
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Show Alternative Exercises
Dumbbell Glute Bridge demonstrationPlay Dumbbell Glute Bridge demonstration
3 sets, 12 reps, (rest 120s)
-With dumbbells
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Bent-Arm Dumbbell Pullover demonstrationPlay Bent-Arm Dumbbell Pullover demonstration
3 sets, 12 reps, (rest 120s)
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Date Created: 12/25/2018, UTC


Last Updated: 9/12/2020, UTC

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