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  1. #1
    Registered User ianb262's Avatar
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    Beginner to Lifting, is this a decent dumbbell program?

    I am an absolute beginner and only began this Monday.
    I have started on the program below with 30-60 minutes of cardio (walking or running) on my off days (Tuesday, Thursdays, and weekends), does this sound like a good plan?

    Day 1
    1. Dumbbell Squat 3x10
    2. Dumbbell Stiff Legged Deadlift 3x10
    3. Bent Over Dumbbell Row 3x10
    4. Dumbbell Bench Press 3x10
    5. Lateral Raises 2x8
    6. Standing Dumbbell Curl 2x8
    7. Lying Dumbbell Extension 2x8
    Day 2
    1. Dumbbell Lunge 3X10
    2. Dumbbell Hamstring Curl 3X10
    3. Dumbbell Deadlift 3X10
    4. Dumbbell Military Press 3X10
    5. Dumbbell Flys 2X8
    6. Hammer Curl 2X8
    7. Seated Dumbbell Extension 2X8
    Day 3
    1. Dumbbell Step Up 3x10
    2. Dumbbell Stiff Legged Deadlift 3x10
    3. One Arm Dumbbell Row 3x10
    4. Reverse Grip Dumbbell Press 3x10
    5. Dumbbell Rear Delt Fly 2x8
    6. Zottman Curl 2x8
    7. Close Grip Dumbbell Press 2x8


    Thanks for any help you can provide, this is all very new to me
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  2. #2
    Registered User dski79's Avatar
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    Originally Posted by ianb262 View Post
    I am an absolute beginner and only began this Monday.
    I have started on the program below with 30-60 minutes of cardio (walking or running) on my off days (Tuesday, Thursdays, and weekends), does this sound like a good plan?

    Day 1
    1. Dumbbell Squat 3x10
    2. Dumbbell Stiff Legged Deadlift 3x10
    3. Bent Over Dumbbell Row 3x10
    4. Dumbbell Bench Press 3x10
    5. Lateral Raises 2x8
    6. Standing Dumbbell Curl 2x8
    7. Lying Dumbbell Extension 2x8
    Day 2
    1. Dumbbell Lunge 3X10
    2. Dumbbell Hamstring Curl 3X10
    3. Dumbbell Deadlift 3X10
    4. Dumbbell Military Press 3X10
    5. Dumbbell Flys 2X8
    6. Hammer Curl 2X8
    7. Seated Dumbbell Extension 2X8
    Day 3
    1. Dumbbell Step Up 3x10
    2. Dumbbell Stiff Legged Deadlift 3x10
    3. One Arm Dumbbell Row 3x10
    4. Reverse Grip Dumbbell Press 3x10
    5. Dumbbell Rear Delt Fly 2x8
    6. Zottman Curl 2x8
    7. Close Grip Dumbbell Press 2x8


    Thanks for any help you can provide, this is all very new to me
    is there a reason as to why you are restricted to just DBS? if not, and it is your first post, so people here SHOULD give you a little leadway, but is there a reason as to why you cant do one of the novice programs that are stickied above? look into SS, Fierce 5, etc etc etc! when i say stickied above, as you are new here, means to look up at the top of the forum and read the ones that are called stickies! after doing so, then i would say ask your question! but good luck my man!
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  3. #3
    Registered User ianb262's Avatar
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    Originally Posted by dski79 View Post
    is there a reason as to why you are restricted to just DBS? if not, and it is your first post, so people here SHOULD give you a little leadway, but is there a reason as to why you cant do one of the novice programs that are stickied above? look into SS, Fierce 5, etc etc etc! when i say stickied above, as you are new here, means to look up at the top of the forum and read the ones that are called stickies! after doing so, then i would say ask your question! but good luck my man!
    The only real reason is I am not old enough to join a gym in my area. I cannot afford anything besides dumbbells and a bench. Thanks for the help, though.
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  4. #4
    Registered User dski79's Avatar
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    Originally Posted by ianb262 View Post
    The only real reason is I am not old enough to join a gym in my area. I cannot afford anything besides dumbbells and a bench. Thanks for the help, though.
    how old are you? and i hope you can get better input cuz im rooting for you! i dont know much about JUST dumbells so i wont continue to give you any advice as that would be wrong.... def good luck man!!!!!
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  5. #5
    Registered User ianb262's Avatar
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    Originally Posted by dski79 View Post
    how old are you? and i hope you can get better input cuz im rooting for you! i dont know much about JUST dumbells so i wont continue to give you any advice as that would be wrong.... def good luck man!!!!!
    Im 16, no idea why it says 48 haha. Only gym remotely near me is a planet fitness and I can neither afford it, and don't allow anyone under 18 have a membership.
    Thanks for the motivation
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  6. #6
    Registered User FallingBridge's Avatar
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    Check the Fierce 5 Novice dumbbell program, it's really cool I've run it for 6 months with onlmy dumbbells and a bench, like you
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  7. #7
    Registered User ianb262's Avatar
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    Originally Posted by FallingBridge View Post
    Check the Fierce 5 Novice dumbbell program, it's really cool I've run it for 6 months with onlmy dumbbells and a bench, like you
    All I have right now are two 10lb and two 15lb dumbbells, should I still start on this? I assume I just increase this every week?
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