Exercise Program

by Carlo Mandac

2 athletes joined

Program Description

Beginners program

Program Overview

Level
Beginner
Goal
Bodybuilding
Equipment
Dumbbell Only
Program Length
4 weeks
Time Per Workout
120 minutes
Created
Feb 03, 2025 05:32
Last Edited
Feb 17, 2025 12:47

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WEEK 1

WEEK 2

WEEK 3

WEEK 4

Day 1

1

Push Up

3

10 reps

-

2

Seated Overhead Press (Dumbbell)

4

12 reps

-

3

Single Arm Overhead Tricep Extension

4

6 reps

-

4

Lateral Raise (Dumbbell)

3

10 reps

-

Day 1

1

Push Up

2

1

10 reps

12 reps

-

-

2

Seated Overhead Press (Dumbbell)

1

3

13 reps

12 reps

-

-

3

Single Arm Overhead Tricep Extension

4

6 reps

-

4

Lateral Raise (Dumbbell)

3

10 reps

-

Day 1

1

Push Up

3

12 reps

-

2

Seated Overhead Press (Dumbbell)

2

2

14 reps

12 reps

-

-

3

Single Arm Overhead Tricep Extension

2

2

8 reps

6 reps

-

-

4

Lateral Raise (Dumbbell)

3

10 reps

-

Day 1

1

Push Up

1

2

15 reps

12 reps

-

-

2

Seated Overhead Press (Dumbbell)

2

2

15 reps

12 reps

-

-

3

Single Arm Overhead Tricep Extension

4

8 reps

-

4

Lateral Raise (Dumbbell)

3

12 reps

-

Day 2

1

Dumbbell Row

3

12 reps

-

2

Deadlift (Dumbbell)

3

12 reps

-

3

Chin-Up (Bodyweight)

3

10 reps

-

4

Goblet Squat

3

15 reps

-

5

Bicep Curl (Dumbbell)

3

12 reps

-

Day 2

1

Dumbbell Row

3

12 reps

-

2

Deadlift (Dumbbell)

3

12 reps

-

3

Chin-Up (Bodyweight)

3

10 reps

-

4

Goblet Squat

3

15 reps

-

5

Bicep Curl (Dumbbell)

3

12 reps

-

Day 2

1

Dumbbell Row

3

12 reps

-

2

Deadlift (Dumbbell)

3

12 reps

-

3

Chin-Up (Bodyweight)

3

10 reps

-

4

Goblet Squat

3

15 reps

-

5

Bicep Curl (Dumbbell)

3

12 reps

-

Day 2

1

Dumbbell Row

3

12 reps

-

2

Deadlift (Dumbbell)

3

12 reps

-

3

Chin-Up (Bodyweight)

3

10 reps

-

4

Goblet Squat

3

15 reps

-

5

Bicep Curl (Dumbbell)

3

12 reps

-

Day 3

1

Plank

3

1 mins

-

2

Hammer Curl

3

12 reps

-

3

Sit Up

3

10 reps

-

4

Concentration Curl

3

10 reps

-

Day 3

1

Plank

3

1 mins

-

2

Hammer Curl

3

12 reps

-

3

Sit Up

3

10 reps

-

4

Concentration Curl

3

10 reps

-

Day 3

1

Plank

1

2

1.2 mins

1.1 mins

-

-

2

Hammer Curl

2

1

15 reps

12 reps

-

-

3

Sit Up

1

1

1

15 reps

12 reps

10 reps

-

-

-

4

Concentration Curl

1

2

13 reps

12 reps

-

-

Day 3

1

Plank

3

1 mins

-

2

Hammer Curl

3

12 reps

-

3

Sit Up

3

10 reps

-

4

Concentration Curl

3

10 reps

-

Day 4

1

Push Up

3

11 reps

-

2

Goblet Squat

3

15 reps

-

3

Dumbbell Row

3

12 reps

-

4

Lunge (Dumbbell)

3

10 reps

-

5

Seated Overhead Press (Dumbbell)

3

10 reps

-

Day 4

1

Push Up

3

11 reps

-

2

Goblet Squat

3

15 reps

-

3

Dumbbell Row

3

12 reps

-

4

Lunge (Dumbbell)

3

10 reps

-

5

Seated Overhead Press (Dumbbell)

3

10 reps

-

Day 4

1

Push Up

3

13 reps

-

2

Goblet Squat

3

15 reps

-

3

Dumbbell Row

3

12 reps

-

4

Lunge (Dumbbell)

3

10 reps

-

5

Seated Overhead Press (Dumbbell)

3

12 reps

-

Day 4

1

Push Up

1

2

14 reps

12 reps

-

-

2

Goblet Squat

1

2

20 reps

15 reps

-

-

3

Dumbbell Row

2

1

15 reps

12 reps

-

-

4

Lunge (Dumbbell)

3

12 reps

-

5

Seated Overhead Press (Dumbbell)

2

1

14 reps

12 reps

-

-

Day 1

1

Push Up

3 Sets

10 Reps

-

2

Seated Overhead Press (Dumbbell)

4 Sets

12 Reps

-

3

Single Arm Overhead Tricep Extension

4 Sets

6 Reps

-

4

Lateral Raise (Dumbbell)

3 Sets

10 Reps

-

Day 2

1

Dumbbell Row

3 Sets

12 Reps

-

2

Deadlift (Dumbbell)

3 Sets

12 Reps

-

3

Chin-Up (Bodyweight)

3 Sets

10 Reps

-

4

Goblet Squat

3 Sets

15 Reps

-

5

Bicep Curl (Dumbbell)

3 Sets

12 Reps

-

Day 3

1

Plank

3 Sets

1 mins

-

2

Hammer Curl

3 Sets

12 Reps

-

3

Sit Up

3 Sets

10 Reps

-

4

Concentration Curl

3 Sets

10 Reps

-

Day 4

1

Push Up

3 Sets

11 Reps

-

2

Goblet Squat

3 Sets

15 Reps

-

3

Dumbbell Row

3 Sets

12 Reps

-

4

Lunge (Dumbbell)

3 Sets

10 Reps

-

5

Seated Overhead Press (Dumbbell)

3 Sets

10 Reps

-