Beginner's Full Body DUMBBELL WORKOUT | Dumbbell Workout Plan P1D1

» Beginner's Full Body DUMBBELL WORKOUT | Dumbbell Workout Plan P1D1

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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.

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21 Comments

  2. Love you guys ❤

  3. Terrible video

  4. What's up man my name is Marlo Harris I just started going back to the gym and I need a program for beginners tomorrow I'm planning on going to the gym and Saturday of this week.

  6. I ordered a set of adjustable dumbbells that should be arriving this month. I'll be following along with this at home! Very excited to get back on track with my fitness after letting it go for a few years with two kids coming into my life. I figured this is going to be the best way for me to be present for my family and also reach my fitness goals. Yats Ffub!

  7. Exactly what I was looking for. I just canceled my Life Time membership. I joined the clubhouse gym down the street.

  8. First day impressions:It arrived in a waist high box. https://www.youtube.com/post/UgkxP26Tir6n60vUkdtn4mbwhRO8cwuJQNy2 Each dumbbell was in its own foam box within the shipping box. Everything was secure and in good shape. No weird smells. The weight changing mechanism is really smooth and straight forward. Changing weight is really fast and easy. Though the handle is plastic, I don't think it will be breaking anytime soon. So far pretty impressed after my first session with them. I was afraid they were going to be too wide at first, but I didn't have any issues with them while doing upright rows.

  9. The one body part that is the hardest to train for me only using dumbbells is the back. Bent wide and normal rows are about all I can use but there are so many muscles to hit in the back that I never hit them good. I'm always upping weight and that works the arms and shoulders. Pull ups seem so much better, easier to hit with pulls. I'm sure I'm just not performing great technique but I can hit every other muscle hard but that one with only DBs. Great vid though, thanks for the upload.

  10. Not sure how much weight I should pick for each exercise? Any guidance?

  11. Awesome video thanks so much 🙂

  12. thanks. watching only and using no weights. docs rule, then weight. an old lady.

  13. just finished week 1 of Phase 1 so here I am for week 2 heheheh

  14. Almost forgot to mention, you’re a beast🤘

  15. Dude this is super helpful thanks. I just started weight lifting and eating tons of calories a day after taking a break and slacking for like 5 years. I forgot about the bent over barbel rows and the fact that we can do them with both. I was doing them one at a time.

  16. Can you please address any advantages and disadvantages to performing this workout by doing drop sets or by performing this workout where every single set goes to failure? Thanks! Awesome video!!

  17. What's the benefit of doing a full body rather then say 3 excercises specific to a muscle group? Surely one excercise for amiscle group even at 3 sets isn't enough? I know while typing this I'm wrong so forgive my ignorance.

  18. Thank you for a great video!

    Just one note, pyramids was build wide so aliens could fit their spaceship 😀

  19. What exercise?? A hunk of burning love, lawd!!!

  20. In gymnastics we called Pass Throughs – Disclocates

  21. I needa look like this guy but I can’t cus I’m short😂😂😂

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