Workout Routine for Beginners using Dumbbells
Workout Routine for
Beginners using Dumbbells
This workout routine is tailored to those that consider themselves beginners as far as strength training is concerned. In order to perform the exercises listed you will need access to a pair of dumbbells and a flat bench. The workout routine is split in two different workout days, each day consisting of 7 exercises. It was designed to target every major muscle region in your entire body, from your shoulders all the way down to your calves
--- Day #1 (1/2) ---
.....................................................
Ab #1 | Bicycle Kicks
3 Sets
10 Reps
Upper Abdominals
Hips
.....................................................
Ab #2 | Crunch
3 Sets
10 Reps
Upper Abdominals
.....................................................
Back #1 | Back Row on Knee
3 Sets
10 Reps
Biceps
Lats
Rear Deltoids
.....................................................
Back #2 | Shrug
3 Sets
10 Reps
Reps
Trapezius
.....................................................
Chest #1 | Dumbbell Press
3 Sets
10 Reps
Pectorals
Triceps
.....................................................
Chest #2 | Chest Fly
3 Sets
10 Reps
Outer Pectorals
Front Deltoids
.....................................................
Forearms #1 | Wrist Curl
3 Sets
10 Reps
Inside Forearms
.....................................................
--- Day #2 (2/2) ---
.....................................................
Thighs #1 | Bridging
3 Sets
10 Reps
Hamstrings
Buttocks
Abs
.....................................................
Thighs #2 | Hip Abduction
3 Sets
10 Reps
Hips
.....................................................
Shoulders #1 | Shoulder Press
3 Sets
10 Reps
Triceps
Front Deltoids
Outer Deltoids
Trapezius
.....................................................
Shoulders #2 | Upright Row
3 Sets
10 Reps
Rear Deltoids
Outer Deltoids
Trapezius
.....................................................
Biceps #1 | Biceps Curl
3 Sets
10 Reps
Biceps
Inside Forearms
.....................................................
Triceps #1 | Triceps Kickback
3 Sets
10 Reps
Triceps
Forearms
.....................................................
Calves #1 | Calf Raise
3 Sets
10 Reps
Calves
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