One-week dumbbell workout for beginners

In life, many people like fitness very much, because fitness can not only shape a perfect body shape, but also improve the body's resistance and not easily gain weight. It is simply killing two birds with one stone. However, for some novice exercisers, they generally choose dumbbell exercises, because dumbbell exercises can exercise arm strength and willpower. So what are the plans for novices to do dumbbell exercises for a week?

For beginners, I will give you a beginner fitness plan. If you stick to it for a few months, you will see unexpected results. I wish you can get your ideal body shape soon.

Monday: Chest + Triceps

(1) Dumbbell bench press 10-12RM x 3 sets

(2) Dumbbell Fly 10-12RM x 3 sets

(3) Push-ups 15-20 times x 4 sets

(4) Seated single-arm flexion and extension: 8-12 RM (repeats) x 3 sets

(5) Bend-over: 8-12RM (repeats) x 3 sets

Wednesday, Back + Biceps

(1) Dumbbell rowing: 8-12RM (times) x4

(2) Pull-ups with wide grip: 8-12RM (repeats) x4

(3) Pull-ups with narrow grip: 8-12RM (repeats) x 4

(4) Sit-Up Curl: 8-12RM (repeats) x 3 sets

(5) Standing dumbbell hammer curl 8-12RM (repeats) x 3 sets

(6) Seated dumbbell alternating curl: 8-12RM (times) x 3 sets

Friday, Legs + Shoulders Day

(1) Dumbbell squat 8-10RM (times) x 3 sets

(2) Dumbbell lunge 8-10RM x 3 sets

(3) Dumbbell raise 8-10RM x 3 sets

(4) Standing dumbbell press 10-12RM (repeats) x3

(5) Dumbbell lateral raise 10-12RM (repeats) x3

(6) Dumbbell front raise 10-12RM (repeats) x3

For beginners, don't be too bound by the thinking framework in the early stage, but experience fitness movements and methods with a learning attitude and practice. For an entry-level home fitness program, the focus should be on mastering the correct dumbbell movement technique, basically ensuring the following basic principles:

1. Practice and understand the key points of the movements, with the emphasis on feeling the force applied to the muscles during the movement.

2. Maintain the principle of gradual progress to give the body a good adaptation process while preventing injuries.

3. Adopt the principle of training three times a week and training every other day to ensure good muscle recovery.

4. During a weekly training cycle, make sure every part of the body is trained.

5. There is no muscle growth without recovery. The two important factors of recovery are rest and nutrition.

6. No matter how good a method is, it is equal to zero if you don’t persist.