Fitness Workout
DUMBBELL ONLY 12 WEEK PLAN: http://bit.ly/dumbbellplan

Welcome to the BUFF DUDES DUMBBELL ONLY PLAN!

Over the course of the next 12 weeks I’ll be going through an intense program featuring dumbbells only. Be sure to follow along!!

PHASE 1 – Beginner’s Full Body Dumbbell Gym Workout

Note: In this phase you’ll see that it consists of compound movements that will activate all of the muscles in the body for a full body workout. Whenever starting a new program, it’s good to ease your body into it and slowly increase the overload throughout the microcycle (or macrocycle) to help the body with adaptation while decreasing the chances of overtraining – this of course also depends on your experience levels in weight training.

{before each workout}
cardio warm up: 5 minutes
Mobility drills: 10 – 15 minutes
Rest times: 60 – 90 seconds

DAY 1 – Full Body
Goblet Squats 3 x 10
Bent Over Rows 3 x 10
Bench Press 3 x 10
Shoulder Press 3 x 10

Roll Outs 3 x 15

That completes day 1 of phase 1. See you next time for PHASE 1, DAY 2!

STAY BUFF.

Articles You May Like

10 Minute Seated Exercises for Seniors, Elderly, & Older People
PRE WORKOUT MEAL TO BUILD MUSCLE | NUTRITION INFO FOR PRE WORKOUT MEALS FOR FAT LOSS OR MUSCLE GAIN
Quick, Intense, and Fun P90X3 Workout | Class FitSugar
My Workout Routine [Part 3] Fit Vegan Series | The Vegan Booty Builder
TrainerRoad Plan Builder – (I’ve been so wrong!)

Leave a Reply

Your email address will not be published. Required fields are marked *