2 Day True Dumbbell Only Beginners

This program is designed to help beginners build habits with basic movements that only require dumbbells.

Start with a low weight to get used to the movements, and start at the low end of the rep range e.g. if the range is 3 sets of 8-12 reps, start with 3 sets of 8 reps.

Aim to increase reps each week. This is a goal, don't worry if you can't quite do it one week, but really push yourself! 

Once you've reached the top end of a rep range (e.g. you can do 12 reps in 3 sets of a 3 set 8-12 rep exercise) then increase the weight slightly and start again at (in the prior example) 3 sets of 8 reps.

Aim for 30 seconds rest between sets, and a minute rest between different exercises.

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Squat (Dumbbell)

Deadlift (Dumbbell)

Lunge (Dumbbell)

Standing Calf Raise

Abs Crunch (Weighted)

Plank

Core and Lower Body

Floor Press (Dumbbell)

Bicep Curl (Dumbbell)

Standing Shoulder Press (Dumbbell)

Bent Over Row (Dumbbell)

Hammer Curl

Tricep Kickback

Shrug (Dumbbell)

Chest, Back, Shoulders, Arms

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