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Introduction to Dumbbell Training

Author

Chris Stone

Genders

Female, Male

Experience

Beginner (1-2 years)

Time

50 minutes

Workout Type

Full Body

Days per week

2 days

Average Exertion

70%

Average Cardio Intensity

40%

Equipment

Dumbbell

Goals

Build Muscle, Gain Strength, Tone Body
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 p

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Week 1

Perform Week 1 and 2


ExerciseSetsRepsRestNotes
1. Goblet Squat3 sets12 reps120s
2. Dumbbell Bench Press3 sets12 reps120s
3. Walking Dumbbell Lunge3 sets12 reps120s
4. Dumbbell Shoulder Press3 sets12 reps120s

Posterior

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ExerciseSetsRepsRestNotes
1. Dumbbell Deadlift3 sets12 reps120s
2. Incline Bench Two Arm Dumbbell Row - Pronated Grip3 sets12 reps120s
3. Dumbbell Glute Bridge3 sets12 reps120s
-With dumbbells
4. Bent-Arm Dumbbell Pullover3 sets12 reps120s

Week 2

Perform Week 3 and 4


ExerciseSetsRepsRestNotes
1. Goblet Squat3 sets10 reps120s
2. Dumbbell Bench Press3 sets10 reps120s
3. Walking Dumbbell Lunge3 sets10 reps120s
4. Dumbbell Shoulder Press3 sets10 reps120s

Posterior

Scroll to top

ExerciseSetsRepsRestNotes
1. Dumbbell Deadlift3 sets10 reps120s
2. Incline Bench Two Arm Dumbbell Row - Pronated Grip3 sets10 reps120s
3. Dumbbell Glute Bridge3 sets10 reps120s
-With dumbbell
4. Bent-Arm Dumbbell Pullover3 sets10 reps120s

Week 3

Perform Week 5 and 6


ExerciseSetsRepsRestNotes
1. Goblet Squat3 sets8 reps120s
2. Dumbbell Bench Press3 sets8 reps120s
3. Walking Dumbbell Lunge3 sets8 reps120s
4. Dumbbell Shoulder Press3 sets8 reps120s

Posterior

Scroll to top

ExerciseSetsRepsRestNotes
1. Dumbbell Deadlift3 sets8 reps120s
2. Incline Bench Two Arm Dumbbell Row - Pronated Grip3 sets8 reps120s
3. Dumbbell Glute Bridge3 sets8 reps120s
-With dumbbell
4. Bent-Arm Dumbbell Pullover3 sets8 reps120s

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

Last Updated: 2/13/20, 7:29 PM