Dumbbells-Only Beginner Program
This program can be performed at home 2-4 times per week with some dumbbells and a pull-up bar.
Not sure what a certain exercise is? Look here.
| DB | Dumbbell |
| SS | Superset (set of one exercise immediately followed by a set of another exercise without rest in between) |
| 2 x 10-12 | 2 sets with such weight that failure is reached in 10 to 12 reps |
| 1 x Failure | 1 set of bodyweight exercise taken to failure |
| DB Squats, Hold Weights by Your Sides | 2 x 10-20 |
| DB Walking Lunges | 2 x 20 |
| DB Deadlifts | 2 x 10-20 |
| Pushups | 2 x 20 |
| DB Shoulder Press | 1 x 10-15 |
| DB Side Raises | 1 x 15-20 |
| Pullups | 2 x Failure |
| DB Rows (Lean over a chair) | 2 x 10-15 |
| DB Overhead Extension SS DB Kickbacks | 1 x 10-15 SS 1 x 10-15 |
| DB Bicep Curls | 2 x 10-15 |
| Ab Crunches | 2 x 20-30 |