Fullbody only with dumbbells. Day 1
Goal
3 days per week program in which you only need dumbbells and a bench. Do stretching at the final of the session
DUMBBELL DEADLIFT
3 sets
12 reps
60 sec rest
Lunges with Dumbbells
3 sets
12 sec
60 sec rest
Dumbbell bench press
3 sets
12 reps
60 sec rest
INCLINE DUMBBELL CHEST PRESS
3 sets
12 reps
60 sec rest
One-arm dumbbell row
3 sets
12 reps
60 sec rest
Alternating dumbbell biceps curls
3 sets
12 reps
60 sec rest
Dumbbell concentration curl
3 sets
12 reps
60 sec rest
Lying dumbbell tricep extension
3 sets
12 reps
60 sec rest
Tricep dumbbell kickback
3 sets
12 reps
60 sec rest
Bent over dumbbell rear delt raise
3 sets
12 reps
60 sec rest
Dumbbells upright row
3 sets
12 reps
60 sec rest
Forearm Plank
3 sets
45 sec
30 sec rest