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Full Body · General Fitness · 35 min · Beginner
Beginner Dumbbell Full Body
Six moves, one pair of dumbbells — the perfect first free-weight workout after the machine circuit.
Start & Log Workout
Track every set — next time we'll suggest weights and reps based on this session.
Warm-Up
5 minutes easy cardio, arm circles, and bodyweight squats.
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
Goblet Squat | 3 | 10–12 | 90 sec |
Dumbbell Bench Press | 3 | 10–12 | 90 sec |
Single-Arm Dumbbell Row | 3 | 10 / arm | 60 sec |
Dumbbell Shoulder Press | 2 | 10–12 | 90 sec |
Dumbbell Romanian Deadlift | 2 | 10–12 | 90 sec |
Plank | 3 | 30 sec | 45 sec |
Finisher
5 minutes easy incline walk to cool down.
Ready to train?
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