Workout Routine

Free

Beginner Dumbbell Only

by Kai333

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Targeted muscles
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Workouts

Workout A

standing two-dumbbell bent over row

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
100 sec
2
–
–
5
100 sec
3
100% TM
25 lbs
5 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 5, the TM will be suggested to increase next session.

Progressive Overload
Extra 5+ reps, increase TM by 3 lbs

Deload: After 1 uncompleted session, Training Max will be suggested to decrease by 10 %

standing two-dumbbell bent over row

3×5+

Dumbbell bench

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
100 sec
2
–
–
5
100 sec
3
100% TM
25 lbs
5 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 5, the TM will be suggested to increase next session.

Progressive Overload
Extra 5+ reps, increase TM by 3 lbs

Deload: After 1 uncompleted session, Training Max will be suggested to decrease by 10 %

Dumbbell bench

3×5+

goblet squat

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
100 sec
2
–
–
5
100 sec
3
100% TM
25 lbs
5 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 5, the TM will be suggested to increase next session.

Progressive Overload
Extra 5+ reps, increase TM by 5 lbs

Deload: After 1 uncompleted session, Training Max will be suggested to decrease by 10 %

goblet squat

3×5+

Workout B

lat pulldown

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
100 sec
2
–
–
5
100 sec
3
100% TM
45 lbs
5 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 5, the TM will be suggested to increase next session.

Progressive Overload
Extra 5+ reps, increase TM by 3 lbs

Deload: After 1 uncompleted session, 1RM will be suggested to decrease by 10 %

lat pulldown

3×5+

Dumbbell Press

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
100 sec
2
–
–
5
100 sec
3
100% TM
25 lbs
5 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 5, the TM will be suggested to increase next session.

Progressive Overload
Extra 5+ reps, increase TM by 3 lbs

Deload: After 1 uncompleted session, 1RM will be suggested to decrease by 10 %

Dumbbell Press

3×5+

single arm, single leg romanian dead lift

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
100 sec
2
–
–
5
100 sec
3
100% TM
25 lbs
5 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 5, the TM will be suggested to increase next session.

Progressive Overload
Extra 5+ reps, increase TM by 5 lbs

Deload: After 1 uncompleted session, 1RM will be suggested to decrease by 10 %

single arm, single leg romanian dead lift

3×5+