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NoviceGain MuscleFull Body

Full Body Novice — Dumbbell

One pair of dumbbells, every major movement pattern, three times a week.

9Exercises
27Total sets
59Est. min

Dumbbell

Upper Legs

3 sets × 8-12

dumbbell bench squat demonstrationIntermediate

dumbbell bench squat

dumbbell · Upper Legs

dumbbell clean demonstrationAdvanced

dumbbell clean

dumbbell · Upper Legs

Dumbbell

Chest

3 sets × 8-12

deep push up demonstrationIntermediate

deep push up

dumbbell · Chest

dumbbell around pullover demonstrationIntermediate

dumbbell around pullover

dumbbell · Chest

Dumbbell

Back

3 sets × 8-12

dumbbell bent over row demonstrationIntermediate

dumbbell bent over row

dumbbell · Back

dumbbell decline shrug demonstrationIntermediate

dumbbell decline shrug

dumbbell · Back

Dumbbell

Shoulders

3 sets × 10-15

dumbbell alternate side press demonstrationIntermediate

dumbbell alternate side press

dumbbell · Shoulders

Dumbbell

Upper Arms

3 sets × 10-15

dumbbell alternate biceps curl demonstrationIntermediate

dumbbell alternate biceps curl

dumbbell · Upper Arms

dumbbell alternate biceps curl (with arm blaster) demonstrationIntermediate

dumbbell alternate biceps curl (with arm blaster)

dumbbell · Upper Arms

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