{"id":5608,"date":"2021-11-02T22:30:00","date_gmt":"2021-11-03T02:30:00","guid":{"rendered":"https:\/\/thefitnessphantom.com\/?p=5608"},"modified":"2023-07-09T08:41:17","modified_gmt":"2023-07-09T12:41:17","slug":"beginner-dumbbell-workout-routine","status":"publish","type":"post","link":"https:\/\/thefitnessphantom.com\/beginner-dumbbell-workout-routine","title":{"rendered":"8 Week Beginner Dumbbell Workout Routine with PDF"},"content":{"rendered":"\n<p>Dumbbells are excellent when it comes to building muscles at home. They are easy to use, adjustable, and require less space.<\/p>\n\n\n\n<p>You can do <a href=\"https:\/\/thefitnessphantom.com\/dumbbell-exercises-for-beginners\" data-type=\"post\" data-id=\"2909\" target=\"_blank\" rel=\"noreferrer noopener\">myriad dumbbell exercises<\/a> to hit every muscle group and build a strong and aesthetic physique. <\/p>\n\n\n\n<p>However, you need a good workout plan to train in an organized manner and accomplish your fitness goal.<\/p>\n\n\n\n<p>In this article, I&#8217;ve shared an ultimate 8 week beginner dumbbell workout routine (with pdf) that will help you build muscle and improve your shape at home.<\/p>\n\n\n\n<p>Whether you&#8217;re a male or female, if you&#8217;re looking for an easy-to-follow and effective dumbbell workout program for beginners, give this a shot.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Beginner Dumbbell Workout Routine<\/strong> <strong>Overview<\/strong><\/h2>\n\n\n\n<figure class=\"wp-block-table is-style-stripes\"><table><tbody><tr><td>Program Duration<\/td><td>8 Weeks<\/td><\/tr><tr><td>Routine Type<\/td><td>Hybrid Split and Full Body<\/td><\/tr><tr><td>Goal<\/td><td>Build Muscle<\/td><\/tr><tr><td>Workout Frequency <\/td><td>3-5 days a week<\/td><\/tr><tr><td>Difficulty level<\/td><td>Beginner<\/td><\/tr><tr><td>Equipment Require<\/td><td>Dumbbells and a flexible bench<\/td><\/tr><tr><td>Duration of each session<\/td><td>30 to 60 minutes<\/td><\/tr><tr><td>Suitable for<\/td><td>Men and Women<\/td><\/tr><tr><td>Alternate Plan<\/td><td><a href=\"https:\/\/thefitnessphantom.com\/4-day-split-dumbbell-workout\/\" target=\"_blank\" rel=\"noreferrer noopener\">DB 4 Split Workout Routine<\/a><\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<p><strong>Additional information:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>From compound to isolation, I&#8217;ve included <a href=\"https:\/\/thefitnessphantom.com\/list-of-dumbbell-exercises\" data-type=\"post\" data-id=\"7437\" target=\"_blank\" rel=\"noreferrer noopener\">various exercises for every muscle group<\/a> in this beginner&#8217;s dumbbell workout routine.<\/li>\n\n\n\n<li>Start with light dumbbells and increase the weight as you perform the next sets.<\/li>\n\n\n\n<li>Replace or integrate as many exercises as you want that you think are better than those outlined below.<\/li>\n<\/ul>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"4-week-dumbbell-workout-plan-for-beginners-summary\"><strong>8-Week Dumbbell Workout Plan for Beginners to Build Muscles at Home<\/strong><\/h2>\n\n\n\n<figure class=\"wp-block-image size-full\"><img fetchpriority=\"high\" decoding=\"async\" width=\"1200\" height=\"800\" src=\"https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2021\/11\/Dumbbell-Workout-For-Beginners-1.jpg\" alt=\"Dumbbell Workout plan For Beginners\" class=\"wp-image-5625\" title=\"\" srcset=\"https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2021\/11\/Dumbbell-Workout-For-Beginners-1.jpg 1200w, https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2021\/11\/Dumbbell-Workout-For-Beginners-1-300x200.jpg 300w, https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2021\/11\/Dumbbell-Workout-For-Beginners-1-768x512.jpg 768w\" sizes=\"(max-width: 1200px) 100vw, 1200px\" \/><\/figure>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Monday &#8211; Workout<\/li>\n\n\n\n<li>Tuesday &#8211; Workout<\/li>\n\n\n\n<li>Wednesday &#8211; OFF<\/li>\n\n\n\n<li>Thursday &#8211; Workout<\/li>\n\n\n\n<li>Friday &#8211; OFF<\/li>\n\n\n\n<li>Saturday &#8211; Workout<\/li>\n\n\n\n<li>Sunday &#8211; OFF<\/li>\n<\/ul>\n\n\n\n<p>It is best to start your session with 5 minutes of warm-up exercises. Warming up helps increase body temperature, stimulate entire muscle groups, and prepare the body for intense training.<\/p>\n\n\n\n<p><strong>Example of a 5-min warm-up workout:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Ankle Hops (15-sec)<\/li>\n\n\n\n<li>Jumping Jacks (15-sec)<\/li>\n\n\n\n<li>Mountain Climber (15-sec)<\/li>\n\n\n\n<li>Front Leg Swings (10 reps\/leg)<\/li>\n\n\n\n<li>High Knees (15-sec)<\/li>\n\n\n\n<li>Bear Crawls (30-sec)<\/li>\n\n\n\n<li>Repeat twice times.<\/li>\n<\/ul>\n\n\n\n<p>You can check out as many as 70 <a href=\"https:\/\/thefitnessphantom.com\/bodyweight-cardio-exercises-with-pdf\" target=\"_blank\" data-type=\"post\" data-id=\"10938\" rel=\"noreferrer noopener\">bodyweight aerobic exercises<\/a> that can raise your heart rate.<\/p>\n\n\n\n<p>Okay! Let&#8217;s uncover the complete schedule of an 8 week dumbbell workout plan for beginners.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"week-1-of-4-week-beginner-dumbbell-workout-program\">Week 1 to 2 &#8211; Upper Lower Mix Workout<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Monday &#8211; Quads, Chest, and Triceps<\/li>\n\n\n\n<li>Wednesday &#8211; Back, Biceps, and Hamstrings<\/li>\n\n\n\n<li>Friday &#8211; Shoulder, Glutes, and Calves<\/li>\n<\/ul>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Monday &#8211; Quads, Chest, and Triceps<\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-table is-style-stripes\"><table><thead><tr><th>Exercise<\/th><th>Sets<\/th><th>Reps<\/th><th>Rest<\/th><\/tr><\/thead><tbody><tr><td>Front Squat<\/td><td>3<\/td><td>10-15<\/td><td>2-min<\/td><\/tr><tr><td>Front Lunges<\/td><td>2<\/td><td>10\/leg<\/td><td>1-min<\/td><\/tr><tr><td>Flat Bench Press<\/td><td>3<\/td><td>10-15<\/td><td>2-min<\/td><\/tr><tr><td>Incline Bench Press<\/td><td>3<\/td><td>10-15<\/td><td>2-min<\/td><\/tr><tr><td>French Press<\/td><td>3<\/td><td>10-12<\/td><td>1-min<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Wednesday &#8211; Back, Biceps, and Hamstrings<\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-table is-style-stripes\"><table><thead><tr><th>Exercise<\/th><th>Sets<\/th><th>Reps<\/th><th>Rest<\/th><\/tr><\/thead><tbody><tr><td><a href=\"https:\/\/thefitnessphantom.com\/dumbbell-workouts-for-lats#1_Unilateral_Row\" target=\"_blank\" rel=\"noreferrer noopener\">Unilateral Row<\/a><\/td><td>2<\/td><td>10\/side<\/td><td>1-min<\/td><\/tr><tr><td><a href=\"https:\/\/thefitnessphantom.com\/dumbbell-workouts-for-lats#2_Bent_Over_Row\" target=\"_blank\" rel=\"noreferrer noopener\">Bent-over Row<\/a><\/td><td>3<\/td><td>10-15<\/td><td>2-min<\/td><\/tr><tr><td><a href=\"https:\/\/www.youtube.com\/watch?v=ZcU2hN76UyA\" target=\"_blank\" rel=\"noreferrer noopener\">Concentration Curl<\/a><\/td><td>3<\/td><td>10-12<\/td><td>1-min<\/td><\/tr><tr><td>Hammer Curl<\/td><td>2<\/td><td>10-12<\/td><td>1-min<\/td><\/tr><tr><td><a href=\"https:\/\/thefitnessphantom.com\/dumbbell-leg-curl\" target=\"_blank\" data-type=\"post\" data-id=\"3757\" rel=\"noreferrer noopener\">Prone Leg Curl<\/a><\/td><td>3<\/td><td>10-15<\/td><td>2-min<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Friday &#8211; Shoulder, Glutes, and Calves<\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-table is-style-stripes\"><table><thead><tr><th>Exercise<\/th><th>Sets<\/th><th>Reps<\/th><th>Rest<\/th><\/tr><\/thead><tbody><tr><td>Overhead Press<\/td><td>3<\/td><td>10-15<\/td><td>2-min<\/td><\/tr><tr><td>Lateral Raises<\/td><td>3<\/td><td>10-15<\/td><td>2-min<\/td><\/tr><tr><td><a href=\"https:\/\/thefitnessphantom.com\/dumbbell-rear-delt-exercises\" target=\"_blank\" rel=\"noreferrer noopener\">Rear Delt Raises<\/a><\/td><td>3<\/td><td>10-15<\/td><td>2-min<\/td><\/tr><tr><td>Shoulder Shrug<\/td><td>2<\/td><td>10-12<\/td><td>1-min<\/td><\/tr><tr><td>Glute Bridge<\/td><td>2<\/td><td>10-15<\/td><td>1-min<\/td><\/tr><tr><td><a href=\"https:\/\/thefitnessphantom.com\/best-dumbbell-calf-exercises#1_Dumbbell_One-Leg_Leaning_Calf_Raise\" target=\"_blank\" rel=\"noreferrer noopener\">1-Leg Leaning Calf Raise<\/a><\/td><td>2<\/td><td>10\/leg<\/td><td>1-min<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"week-2-of-dumbbell-workout-plan-for-beginners-at-home\">Week 3 to 4 &#8211; Hybrid Split<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Monday &#8211; Legs, Chest, and Arms<\/li>\n\n\n\n<li>Tuesday &#8211; Back, Shoulder, and Core<\/li>\n\n\n\n<li>Thursday &#8211; Chest, Arms, and Legs<\/li>\n\n\n\n<li>Saturday &#8211; Back, Shoulder, and Core<\/li>\n<\/ul>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Monday &#8211; Legs, Chest, and Arms<\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-table is-style-stripes\"><table><thead><tr><th>Exercise<\/th><th>Sets<\/th><th>Reps<\/th><th>Rest<\/th><\/tr><\/thead><tbody><tr><td>Stationary Lunges<\/td><td>2<\/td><td>10\/leg<\/td><td>1-min<\/td><\/tr><tr><td>Front Squat<\/td><td>3<\/td><td>10-15<\/td><td>2-min<\/td><\/tr><tr><td>Incline Bench Press<\/td><td>4<\/td><td>10-15<\/td><td>2-min<\/td><\/tr><tr><td>Dumbbell Fly<\/td><td>2<\/td><td>10-12<\/td><td>2-min<\/td><\/tr><tr><td>OH Triceps Extension<\/td><td>2<\/td><td>10-15<\/td><td>1-min<\/td><\/tr><tr><td>Alternating Biceps Curl<\/td><td>2<\/td><td>10-15<\/td><td>1-min<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Tuesday &#8211; Back, Shoulder, and Core<\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-table is-style-stripes\"><table><thead><tr><th>Exercise<\/th><th>Sets<\/th><th>Reps<\/th><th>Rest<\/th><\/tr><\/thead><tbody><tr><td>Military Press<\/td><td>3<\/td><td>10-12<\/td><td>2-min<\/td><\/tr><tr><td><a href=\"https:\/\/thefitnessphantom.com\/dumbbell-workouts-for-lats#10_Pendlay_Row\" target=\"_blank\" rel=\"noreferrer noopener\">Pendlay Row<\/a><\/td><td>3<\/td><td>10-12<\/td><td>2-min<\/td><\/tr><tr><td>Lateral Delt Raises<\/td><td>3<\/td><td>10-12<\/td><td>2-min<\/td><\/tr><tr><td>1-arm DB Row<\/td><td>3<\/td><td>10\/side<\/td><td>1-min<\/td><\/tr><tr><td><a href=\"https:\/\/thefitnessphantom.com\/dumbbell-oblique-exercises#2_Dumbbell_Wood_Chop\" target=\"_blank\" rel=\"noreferrer noopener\">Wood Chop<\/a><\/td><td>2<\/td><td>10\/side<\/td><td>1-min<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Thursday &#8211; Chest, Arms, and Legs<\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-table is-style-stripes\"><table><thead><tr><th>Exercise<\/th><th>Sets<\/th><th>Reps<\/th><th>Rest<\/th><\/tr><\/thead><tbody><tr><td>Flat Bench Press<\/td><td>4<\/td><td>10-15<\/td><td>2-min<\/td><\/tr><tr><td><a href=\"https:\/\/thefitnessphantom.com\/dumbbell-pullover\" data-type=\"post\" data-id=\"3489\" target=\"_blank\" rel=\"noreferrer noopener\">Dumbbell Pullover<\/a><\/td><td>3<\/td><td>10-12<\/td><td>2-min<\/td><\/tr><tr><td>French Press<\/td><td>2<\/td><td>10-15<\/td><td>2-min<\/td><\/tr><tr><td>Concentration Curl<\/td><td>2<\/td><td>10-15<\/td><td>2-min<\/td><\/tr><tr><td>Prone Leg Curl<\/td><td>3<\/td><td>10-12<\/td><td>2-min<\/td><\/tr><tr><td>Glute Bridge<\/td><td>2<\/td><td>10-12<\/td><td>2-min<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Saturday &#8211; Back, Shoulder, and Core<\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-table is-style-stripes\"><table><thead><tr><th>Exercise<\/th><th>Sets<\/th><th>Reps<\/th><th>Rest<\/th><\/tr><\/thead><tbody><tr><td>Arnold Press<\/td><td>3<\/td><td>10-12<\/td><td>2-min<\/td><\/tr><tr><td>Bent-over Row<\/td><td>3<\/td><td>10-12<\/td><td>2-min<\/td><\/tr><tr><td>Rear Delt Raises<\/td><td>3<\/td><td>10-12<\/td><td>2-min<\/td><\/tr><tr><td>1-arm DB Row<\/td><td>2<\/td><td>10\/side<\/td><td>1-min<\/td><\/tr><tr><td>Shoulder Shrug<\/td><td>2<\/td><td>10-15<\/td><td>1-min<\/td><\/tr><tr><td><a href=\"https:\/\/www.youtube.com\/watch?v=qyM7NdixJzI\" target=\"_blank\" rel=\"noreferrer noopener\">High-2-Low Chop<\/a><\/td><td>2<\/td><td>10\/side<\/td><td>1-min<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"week-3-of-4-week-full-body-beginner-s-dumbbell-workout-routine\">Week 5 to 6 &#8211; Full Body Workout<\/h3>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Monday<\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-table is-style-stripes\"><table><thead><tr><th>Exercise<\/th><th>Muscles Worked<\/th><th>Reps<\/th><th>Rest<\/th><\/tr><\/thead><tbody><tr><td>Dumbbell Squat<\/td><td>Legs<\/td><td>10 x 3<\/td><td>2-min<\/td><\/tr><tr><td><a href=\"https:\/\/thefitnessphantom.com\/iyt-raises-exercise\" target=\"_blank\" data-type=\"post\" data-id=\"923\" rel=\"noreferrer noopener\">IYT Raises<\/a><\/td><td><a href=\"https:\/\/thefitnessphantom.com\/back-and-shoulder-workout-with-dumbbells\" target=\"_blank\" data-type=\"post\" data-id=\"5477\" rel=\"noreferrer noopener\">Back and Shoulder<\/a><\/td><td>5 x 3<\/td><td>2-min<\/td><\/tr><tr><td>Incline Bench Press<\/td><td>Chest<\/td><td>10 x 3<\/td><td>2-min<\/td><\/tr><tr><td><a href=\"https:\/\/thefitnessphantom.com\/dumbbell-workouts-for-lats#11_Yates_Row\" target=\"_blank\" rel=\"noreferrer noopener\">Yates Row<\/a><\/td><td>Back<\/td><td>10 x 3<\/td><td>2-min<\/td><\/tr><tr><td>Prone Leg Curl<\/td><td>Hamstrings<\/td><td>10 x 3<\/td><td>2-min<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Tuesday<\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-table is-style-stripes\"><table><thead><tr><th>Exercise<\/th><th>Muscles<\/th><th>Reps<\/th><th>Rest<\/th><\/tr><\/thead><tbody><tr><td>Dumbbell Deadlift<\/td><td>Full Body<\/td><td>10 x 3<\/td><td>2-min<\/td><\/tr><tr><td>Overhead Press<\/td><td>Shoulder<\/td><td>10 x 3<\/td><td>2-min<\/td><\/tr><tr><td>Kickback<\/td><td>Triceps<\/td><td>10 x 3<\/td><td>1-min<\/td><\/tr><tr><td>Hammer Curl<\/td><td>Biceps<\/td><td>10 x 3<\/td><td>2-min<\/td><\/tr><tr><td><a href=\"https:\/\/thefitnessphantom.com\/dumbbell-leg-extension\" target=\"_blank\" data-type=\"post\" data-id=\"3695\" rel=\"noreferrer noopener\">Leg Extension<\/a><\/td><td>Quadriceps<\/td><td>10 x 3<\/td><td>2-min<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Thursday<\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-table is-style-stripes\"><table><thead><tr><th>Exercise<\/th><th>Muscles<\/th><th>Reps<\/th><th>Rest<\/th><\/tr><\/thead><tbody><tr><td>Dumbbell Step-up<\/td><td>Legs<\/td><td>10\/leg x 2<\/td><td>1-min<\/td><\/tr><tr><td>Dumbbell Bench Press<\/td><td>Chest<\/td><td>10 x 3<\/td><td>2-min<\/td><\/tr><tr><td>Bent-over Row<\/td><td>Back<\/td><td>10 x 3<\/td><td>2-min<\/td><\/tr><tr><td>Bent-over Lateral Raise<\/td><td>Shoulder<\/td><td>10 x 3<\/td><td>2-min<\/td><\/tr><tr><td>Glute Bridge<\/td><td>Glute<\/td><td>10 x 3<\/td><td>2-min<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Saturday<\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-table is-style-stripes\"><table><thead><tr><th>Exercise<\/th><th>Muscles<\/th><th>Reps<\/th><th>Rest<\/th><\/tr><\/thead><tbody><tr><td>Cursty Lunges<\/td><td>Legs<\/td><td>10\/legs x 3 <\/td><td>2-min<\/td><\/tr><tr><td>Incline Bench Press<\/td><td>Chest<\/td><td>10-15 x 3<\/td><td>2-min<\/td><\/tr><tr><td>1-arm Dumbbell Row<\/td><td>Back<\/td><td>10-15 x 2<\/td><td>1-min<\/td><\/tr><tr><td>Shrug<\/td><td>Shoulder<\/td><td>10-15 x 2<\/td><td>2-min<\/td><\/tr><tr><td>Romanian Deadlift<\/td><td>Hamstring<\/td><td>8-10 x 3<\/td><td>2-min<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"week-4-of-dumbbell-workout-routine-for-beginners-at-home\">Week 7 to 8 &#8211; Total Body Workout<\/h3>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Monday<\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>Exercise<\/th><th>Muscles Worked<\/th><th>Reps<\/th><th>Rest<\/th><\/tr><\/thead><tbody><tr><td>Dumbbell Squat<\/td><td>Legs<\/td><td>10 x 3<\/td><td>2-min<\/td><\/tr><tr><td>IYT Raises<\/td><td>Back and Shoulder<\/td><td>5 x 3<\/td><td>2-min<\/td><\/tr><tr><td>Incline Bench Press<\/td><td>Chest<\/td><td>10 x 3<\/td><td>2-min<\/td><\/tr><tr><td>Yates Row<\/td><td>Back<\/td><td>10 x 3<\/td><td>2-min<\/td><\/tr><tr><td>Prone Leg Curl<\/td><td>Hamstrings<\/td><td>10 x 3<\/td><td>2-min<\/td><\/tr><tr><td>1-arm OH Triceps Extension<\/td><td>Triceps<\/td><td>10\/arm x 2<\/td><td>1-min<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Tuesday<\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>Exercise<\/th><th>Muscles<\/th><th>Reps<\/th><th>Rest<\/th><\/tr><\/thead><tbody><tr><td>Dumbbell Deadlift<\/td><td>Full Body<\/td><td>10 x 3<\/td><td>2-min<\/td><\/tr><tr><td>Overhead Press<\/td><td>Shoulder<\/td><td>10 x 3<\/td><td>2-min<\/td><\/tr><tr><td><a href=\"https:\/\/www.youtube.com\/watch?v=nzTY7j9ocR8\" target=\"_blank\" rel=\"noreferrer noopener\">Dumbbell Face Pull<\/a><\/td><td>Shoulder<\/td><td>10 x 2<\/td><td>2-min<\/td><\/tr><tr><td>Spider Curl<\/td><td>Biceps<\/td><td>10 x 3<\/td><td>2-min<\/td><\/tr><tr><td>Good Morning<\/td><td>Hamstring<\/td><td>10 x 3<\/td><td>2-min<\/td><\/tr><tr><td>Standing Oblique Twist<\/td><td>Oblique<\/td><td>10 x 2<\/td><td>2-min<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Thursday<\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>Exercise<\/th><th>Muscles<\/th><th>Reps<\/th><th>Rest<\/th><\/tr><\/thead><tbody><tr><td>Stationary Lunges<\/td><td>Legs<\/td><td>10 x 3<\/td><td>1-min<\/td><\/tr><tr><td>Dumbbell Bench Press<\/td><td>Chest<\/td><td>10 x 3<\/td><td>2-min<\/td><\/tr><tr><td>Bent-over Row<\/td><td>Back<\/td><td>10 x 3<\/td><td>2-min<\/td><\/tr><tr><td>Rear Delt Fly<\/td><td>Shoulder<\/td><td>10 x 3<\/td><td>2-min<\/td><\/tr><tr><td>Hip Thrust<\/td><td>Glute<\/td><td>10 x 2<\/td><td>2-min<\/td><\/tr><tr><td>Reverse Crunches<\/td><td>Core<\/td><td>10 x 2<\/td><td>1-min<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Saturday<\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>Exercise<\/th><th>Muscles<\/th><th>Reps<\/th><th>Rest<\/th><\/tr><\/thead><tbody><tr><td><a href=\"https:\/\/thefitnessphantom.com\/dumbbell-squat-variations#10_Dumbbell_Pop_Squat\" target=\"_blank\" rel=\"noreferrer noopener\">Pop Squat<\/a><\/td><td>Legs<\/td><td>10 x 3<\/td><td>2-min<\/td><\/tr><tr><td>Incline Bench Press<\/td><td>Chest<\/td><td>10 x 3<\/td><td>2-min<\/td><\/tr><tr><td>Dumbbell Pullover<\/td><td>Chest<\/td><td>10 x 3<\/td><td>2-min<\/td><\/tr><tr><td>Pendlay Row<\/td><td>Back<\/td><td>10 x 3<\/td><td>1-min<\/td><\/tr><tr><td>Shrug<\/td><td>Shoulder<\/td><td>10 x 2<\/td><td>2-min<\/td><\/tr><tr><td>Romanian Deadlift<\/td><td>Hamstring<\/td><td>10 x 3<\/td><td>2-min<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"4-week-full-body-beginner-dumbbell-workout-plan-pdf\"><strong>Beginner Dumbbell Workout Plan PDF<\/strong><\/h2>\n\n\n\n<div class=\"wp-block-file\"><a id=\"wp-block-file--media-9c686d72-3ae7-4f14-af8e-90938c402269\" href=\"https:\/\/thefitnessphantom.com\/?attachment_id=5622\" target=\"_blank\" rel=\"noreferrer noopener\">Beginner-Dumbbell-Workout-Plan-PDF<\/a><a href=\"https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2021\/11\/Beginner-Dumbbell-Workout-Plan-PDF.pdf\" class=\"wp-block-file__button wp-element-button\" aria-describedby=\"wp-block-file--media-9c686d72-3ae7-4f14-af8e-90938c402269\" download>Download<\/a><\/div>\n\n\n\n<div class=\"wp-block-file\"><a id=\"wp-block-file--media-9449a2cc-3396-4309-aa0f-34b0413c4d92\" href=\"https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2023\/07\/8-week-Dumbbell-Workout-Plan-for-Beginners.pdf\" target=\"_blank\" rel=\"noreferrer noopener\">8-week-Dumbbell-Workout-Plan-for-Beginners<\/a><a href=\"https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2023\/07\/8-week-Dumbbell-Workout-Plan-for-Beginners.pdf\" class=\"wp-block-file__button wp-element-button\" aria-describedby=\"wp-block-file--media-9449a2cc-3396-4309-aa0f-34b0413c4d92\" download>Download<\/a><\/div>\n\n\n\n<p><br>I\u2019ve also designed&nbsp;an ultimate <a href=\"https:\/\/murshid07.gumroad.com\/l\/wccgp\" target=\"_blank\" rel=\"noreferrer noopener nofollow\">72 days detailed dumbbell workout program<\/a>&nbsp;that you can do at your own pace and improve your fitness. Once you complete the above program, you can also have a look at it. I&#8217;m sure you&#8217;ll find it helpful.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Dumbbells are excellent when it comes to building muscles at home. They are easy to use, adjustable, and require less space. You can do myriad dumbbell exercises to hit every muscle group and build a strong and aesthetic physique. However, you need a good workout plan to train in an organized manner and accomplish your &#8230; <a title=\"8 Week Beginner Dumbbell Workout Routine with PDF\" class=\"read-more\" href=\"https:\/\/thefitnessphantom.com\/beginner-dumbbell-workout-routine\" aria-label=\"Read more about 8 Week Beginner Dumbbell Workout Routine with PDF\">Read more<\/a><\/p>\n","protected":false},"author":1,"featured_media":17045,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[119],"tags":[],"class_list":["post-5608","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-dumbbell-exercises"],"_links":{"self":[{"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/posts\/5608","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/comments?post=5608"}],"version-history":[{"count":12,"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/posts\/5608\/revisions"}],"predecessor-version":[{"id":17046,"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/posts\/5608\/revisions\/17046"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/media\/17045"}],"wp:attachment":[{"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/media?parent=5608"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/categories?post=5608"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/tags?post=5608"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}