# Dumbbell full-body for beginners

URL: https://gocutline.com/workouts/dumbbell-full-body-beginner/

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
A workout you planned is a workout you do. [Add it to your week in Cutline](https://app.gocutline.com/?plan=Dumbbell%20full-body%20for%20beginners%2040%20min%20on%20Monday%20at%207): one click and the time is blocked.

*Start lighter than you think, and stop if something hurts. This is general training information, not medical advice.*

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Cutline: Cutline is a weekly calendar and planner that turns time blocks into XP, levels and streaks. You plan your week in blocks, tick each one off when it is done, and see your progress on a social feed (the Floor) and a weekly leaderboard (the Arena). Planning and budgeting are free; paid plans add a badge, posting, messaging, shared calendars and lower selling fees, from $9 a month. Pro is free to try for 7 days.
Facts: https://gocutline.com/facts/ · Updated 2026-11-06