Workout Routine

Beginner Routine

by mattlean92

This is based on /r/fitness's basic beginner routine with modifications that make it dumbbell-friendly.

Workouts

Workout 1

chest supported rows

Set

Intensity

Weight

Reps

Rest time

1

–

–

6

180 sec

2

–

–

6

180 sec

3

@RPE8

6

180 sec

bench press

Set

Intensity

Weight

Reps

Rest time

1

–

–

6

180 sec

2

–

–

6

180 sec

3

@RPE8

6

180 sec

squat

Set

Intensity

Weight

Reps

Rest time

1

–

–

6

180 sec

2

–

–

6

180 sec

3

@RPE8

6

180 sec

Workout 2

chinup

Set

Intensity

Weight

Reps

Rest time

1

–

–

6

180 sec

2

–

–

6

180 sec

3

@RPE8

6

180 sec

overhead press

Set

Intensity

Weight

Reps

Rest time

1

–

–

6

180 sec

2

–

–

6

180 sec

3

@RPE8

6

180 sec

romanian deadlift

Set

Intensity

Weight

Reps

Rest time

1

–

–

6

180 sec

2

–

–

6

180 sec

3

–

–

6

180 sec