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2 Day Beginner Full Body Workout

Welcome to your first life changing dumbbell workout routine! This routine is specifically designed for the complete novice exerciser that is ready to make a change. This is a 2 day full body dumbbell workout that will get you started on the life long path of fitness. Make sure you track your progress! I keep a log myself on Google docs but there are many ways you can track your progress, just write down the weight you lifted and how many reps/sets. If you haven’t read my beginner’s workout guide, then I strongly suggest you do so now! The guide has a ton of great information for people who are just starting out or for experienced exercisers that are looking for tips to improve their dumbbell workouts. Once this routine stops kicking your butt, then it’s time to move on to one of our more advanced dumbbell workouts! If you have a question on how to perform a certain dumbbell exercise simply click on the exercise and it will take you to guide and video on how to perform that exercise. Simple as that so what are you waiting for?!


Rest time between sets: 1-2 minutes 



Typical 2 day/week setup:

                             Week 1          Week 2

Monday              Routine A        Routine A

Thursday           Routine B        Routine B


woman dumbbell pushup 2 Day Beginner Full Body Workout

Routine A:man dumbbell sit 2 Day Beginner Full Body Workout

Dumbbell Squats 2 sets x 10 reps

Kneeling one arm row 3 sets x 10 reps

Incline dumbbell bench press 2 sets x 10 reps

Dumbbell flies 2 sets x 10 reps

Side laterals 3 sets x 10 reps

Tricep kickbacks 2 sets x 12 reps


Routine B:

Dumbbell Deadlifts 2 sets x 10 reps

Dumbbell Bench Press 3 sets x 10 reps

Dumbbell Shoulder Press 3 sets x 10 reps

Dumbbell curls 2 sets x 12 reps

Situp 3 sets to failure each set


Remember, go light on the first few weeks and ease in to the program. You will be shocking your body enough as it is and if you go to failure in your first few weeks you will be too sore to workout!

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2 Day Beginner Full Body Workout, 6.8 out of 10 based on 57 ratings