Workout Routine

Beginner Dumbbell Only

by Kai333

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
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 1 kg

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

standing two-dumbbell bent over row

3 sets

Dumbbell bench

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
100 sec
2
–
–
5
100 sec
3
100% TM
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 1 kg

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

Dumbbell bench

3 sets

goblet squat

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
100 sec
2
–
–
5
100 sec
3
100% TM
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 2.5 kg

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

goblet squat

3 sets

Workout B

lat pulldown

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
100 sec
2
–
–
5
100 sec
3
100% TM
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 1 kg

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

lat pulldown

3 sets

Dumbbell Press

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
100 sec
2
–
–
5
100 sec
3
100% TM
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 1 kg

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

Dumbbell Press

3 sets

single arm, single leg romanian dead lift

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
100 sec
2
–
–
5
100 sec
3
100% TM
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 2.5 kg

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

single arm, single leg romanian dead lift

3 sets