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Dumbbell Workout for Beginners

The document outlines a 3-day dumbbell workout program suitable for home or travel use, targeting beginners and those with limited equipment. Each day includes a series of exercises with specified sets, reps, and rest periods, emphasizing a rest time of 30-60 seconds between sets. The program also suggests incorporating cardio and abs training, recommending HIIT on workout days and lower intensity cardio on recovery days.

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shahzaibgul516
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283 views1 page

Dumbbell Workout for Beginners

The document outlines a 3-day dumbbell workout program suitable for home or travel use, targeting beginners and those with limited equipment. Each day includes a series of exercises with specified sets, reps, and rest periods, emphasizing a rest time of 30-60 seconds between sets. The program also suggests incorporating cardio and abs training, recommending HIIT on workout days and lower intensity cardio on recovery days.

Uploaded by

shahzaibgul516
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
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Download as PDF, TXT or read online on Scribd
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3 DAY DUMBBELL WORKOUT

The following workout is designed for those who only have access to a set of dumbbells.
It’s perfect for those who work out at home, travel and are on the road a lot, or beginners who are
new to weight lifting.
Be sure to track your rest periods during your workouts. The rest time in between sets for this
program should be between 30-60 seconds.
Feel free to add cardio and abs training as you see fit. I’d recommend HIIT after your workouts on
your work out days and a lower intensity form of cardio on your off/recovery days.
DAY 1

Exercise Set Rep Rest Intensity/1RM

Dumbbell squat 3 8-10 1 min

Stiff leg dumbbell deadlift 3 8-10 1 min

Bent over dumbbell row 3 8-10 1 min

Dumbbell bench press 3 8-10 1 min

Lateral raise 3 8-10 1 min

Standing dumbbell curl 3 8-10 1 min

Lying dumbbell extension 3 8-10 1 min

DAY 2

Exercise Set Rep Rest Intensity/1RM

Dumbbell lunge 3 8-10 1 min

Dumbbell deadlift 3 8-10 1 min

Overhead press 3 8-10 1 min

Pullover 3 8-10 1 min

Dumbbell fly 3 8-10 1 min

Hammer curl 3 8-10 1 min

Overhead dumbbell extension 3 8-10 1 min

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