Nice! Since you're just getting started, the goal should be building consistency, proper form, and overall strength while avoiding injury. Here’s a simple full-body dumbbell workout you can do 3-4 times per week:
Warm-up (5-10 min)
- Arm circles (30 sec forward, 30 sec backward)
- Shoulder shrugs (10 reps)
- Bodyweight squats (10 reps)
- Push-ups or knee push-ups (10 reps)
- Light stretching
Workout Plan (3 sets per exercise, 8-12 reps)
Upper Body
1️⃣ Dumbbell Press (Chest & Shoulders) – Lying on the bench, press the dumbbells up.
2️⃣ Dumbbell Rows (Back & Arms) – Bend forward slightly and pull the dumbbell up to your ribs.
3️⃣ Shoulder Press (Shoulders & Arms) – Press dumbbells overhead while seated or standing.
Lower Body
4️⃣ Goblet Squats (Legs & Core) – Hold one dumbbell at chest level and squat down.
5️⃣ Romanian Deadlifts (Hamstrings & Glutes) – Hold dumbbells, keep back straight, hinge at hips.
Core & Arms
6️⃣ Dumbbell Curls (Biceps) – Keep elbows close, curl the dumbbells up.
7️⃣ Dumbbell Triceps Extensions (Triceps) – Hold one dumbbell behind your head, extend arms.
8️⃣ Russian Twists (Core & Obliques) – Sit, hold a dumbbell, twist side to side.
Cool-down (5-10 min)
- Stretch shoulders, chest, hamstrings, and quads
- Deep breathing
💡 Tips:
✔ Start with lighter weight (10 lbs) for learning form, then increase to 25 lbs when ready.
✔ Rest 30-60 sec between sets.
✔ Focus on slow, controlled movements.
✔ Track your progress and increase reps/weight over time.
Let me know if you want something more specific! 💪🔥