• Full Body Dumbbell Workout Chart

Plan your routineNow that you're familiar with dumbbells and a few basic exercises, let's put together a simple routine. The great thing about dumbbells is that YOU get to choose the weight, so the workout can be as challenging as you want it to be. If you're a beginner and extremely out of shape, I would suggest keeping the weights down to 5 pounds or less. As you get stronger and more used to the exercises, you can increase the weight. Beginners also might want to NOT use any weight on the lunges or squats, as your body weight is sufficient to give you a good workout. STOP when you're feeling too exhausted, you can work up to the full routine over time.Here's a simple routine:.

Do 10 bench press repetitions (this is called one set of 10). Rest 60 seconds, then do another set for a total of two sets.

Full Body Dumbbell Workout Chart

Here's a short total body workout designed to work all of your muscle groups. The only equipment you'll need is a pair of dumbbells. Get exercise tips to make your workouts less work and more fun. One-Tap Sign Up.

Do two sets of 10 lunges (you get the picture on doing 10 repetitions and taking a 60 second rest between.do that for ALL of your sets). Do two sets of 10 bicep curls. Do two sets of 10 tricep kickbacks. Do two sets of 10 goblet squats. Do two sets of 10 shoulder pressesStandard form​Here's the 'official' way to view the workout, and I've included a version that you can download and print out. That's great!

You've done a simple dumbbell routine. If you made it through all of the exercises, that is a total of 120 repetitions! If you didn't make it through, that's fine. To get through everything you can try and lighten your weights, do only 1 set instead of 2, or just do as many of the exercises as possible. You can work up to the full routine. Then you can start substituting other dumbbell exercises for the ones I included, and add a third set.

Try to exercise a variety of muscles rather than focusing on just one area.More on using dumbbellsCheck out these other references:.If you like my blog, please click on an ad or two, that brings in a little income to keep it going (and is free to you!). Hi Archy, great question! Of course the workout time will vary depending on the person and the speed taken for each rep. But roughly, if you deduct rest time, it boils down to about 32 minutes for 6 exercises.

So about 5 minutes per exercise, for up to 3 sets is about right if you take 4-6 seconds per rep for 10 reps. That still leaves some time, but I'm assuming you'll take a few minutes for warmup and cooldown. If you still have time after, feel free to add some cardio intervals. If it's taking too long, you might want to lower the resistance and rest times.