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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

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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 Squat3 sets12 reps120s
2. Dumbbell Bench Press3 sets12 reps120s
3. Walking Dumbbell Lunge3 sets12 reps120s
4. Seated Dumbbell Shoulder Press3 sets12 reps120s

Posterior

Scroll to top

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

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

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