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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.

Muscles Targeted by Workout Routine for Beginners

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Workout Routine

--- 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
  • 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

Additional Notes

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