The first step into the gym is a nerve-wracking experience, but the first step into the gym And having no idea what to do is even more daunting. That’s why we turned to the expertise of Reed Stafford, the company’s senior personal trainer Maximum performance, create an amazing workout plan using nothing more than a set dumbbells This way, you will significantly increase muscle mass, burn fat and increase your endurance.
Dumbbells may not seem as fancy as weight machines or barbells, but they are just as effective for getting results. “When lifting weights, your body doesn’t know if you’re using a barbell, dumbbells, resistance bands, or even bags filled with cans,” explains Stafford. “All it experiences is the resistance it provides and the tension your muscles create to move the load and stimulate muscle growth.”
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Dumbbell workout for beginners.
Below, Stafford has presented two amazing dumbbell workouts filled with difficult exercises it will fire up your muscles from head to toe and supersets to reduce training time. To keep the intensity high, he added tempo to each exercise to increase time under tension and stimulate muscle growth. (This is also good if you don’t have a heavy pair of dumbbells handy.)
Stafford recommends doing three workouts per week, alternating workouts one and two, for four weeks. “A typical week might look like this: Monday – Workout 1, Wednesday – Workout 2, Friday – Workout 1. Then the next week: Monday – Workout 2, Wednesday – Workout 1, Friday – Workout 2.” Rest 30-60 seconds between each superset and 90-120 seconds before moving on to the next. Each week, try to add an extra rep to each exercise or lift a little heavier.
| Exercise | Sets/Reps | Pace |
| 1A. Split squats | 2 x 8-10 | 3-0-1-0 |
| 1B. Bench press | 2 x 8-10 | 2-0-1-1 |
| 2A. Deadlift | 2 x 8-10 | 3-1-1-1 |
| 2B. Standing shoulder press | 2 x 8-10 | 3-0-1-0 |
| 3A. Bent-over row | 2 x 8-10 | 2-0-1-1 |
| 3B. Dumbbell raises (on a box or bench) | 2 x 8-10 | 2-0-1-0 |
| 4. The farmer carries | 2 x 15-30 seconds | N/A |
| Exercise | Sets/Reps | Pace |
| 1A. Walking with lunges | 2 x 8-10 (for each leg) | 2-0-1-0 |
| 1B. Avoiding Dumbbell Chest Press | 2 x 8-10 | 3-1-1-1 |
| 2A. Hammer curl with dumbbell on an incline bench | 2 x 8-10 | 2-0-1-0 |
| 2B. Calf raises | 2 x 8-10 | 3-0-1-1 |
| 3A. Shoulder shrugs with dumbbells | 2 x 8-10 | 2-0-1-0 |
| 3B. Glute bridge with dumbbells | 2 x 8-10 | 3-1-1-1 |
| 4. Standing Y-shaped lat raises. | 2 x 8-10 | 2-1-1-1 |
If you want your third workout of the week to be a little different, schedule a different one. full body workout back. Alternatively, if you want to add additional basic training, then this standing four-way abs workout Ideal for building functional strength.