Workouts
Dumbbell full-body for beginners
Dumbbell full-body for beginners is a 40-minute workout for beginner level with dumbbells: Goblet squat (3 × 10), Dumbbell bench or floor press (3 × 10), One-arm dumbbell row (3 × 10 a side), Romanian deadlift (3 × 10).
| Time | 40 minutes |
|---|---|
| Level | Beginner |
| Equipment | Dumbbells |
The workout
| Exercise | Sets × reps | Rest |
|---|---|---|
| Goblet squat | 3 × 10 | 90 s |
| Dumbbell bench or floor press | 3 × 10 | 90 s |
| One-arm dumbbell row | 3 × 10 a side | 60 s |
| Romanian deadlift | 3 × 10 | 90 s |
| Dumbbell shoulder press | 2 × 10 | 60 s |
How to do it well
- Pick a weight you could lift about 12 times, and stop at 10.
- Add weight when all sets reach 12 reps.
- Three times a week, for your first few months, is hard to beat.
Make it a block
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*Start lighter than you think, and stop if something hurts. This is general training information, not medical advice.*
Put it in your week
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Keep reading
WorkoutsFull body A, for beginnersDay A of a three-day beginner week: A, B, A, then B, A, B the next week. 45 minutes, beginner, dumbbells, machines. Exercises, sets, reps and rest.WorkoutsFull body B, for beginnersDay B of the beginner week. Alternate it with Full body A. 45 minutes, beginner, machines, dumbbells, cables. Exercises, sets, reps and rest.Workouts20 minutes, one pair of dumbbellsEvery minute on the minute: four moves, five rounds, twenty minutes. 20 minutes, all levels, one pair of dumbbells. Exercises, sets, reps and rest.WorkoutsHome workout, no equipmentA full-body circuit for days you can not get to a gym. 30 minutes, all levels, nothing. Exercises, sets, reps and rest.