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Beginner26 days12 workouts

Dumbbell & Bench Full Body

A 4-week full-body program: 3 workouts a week (Mon/Wed/Fri), 12 workouts. Dumbbells and a bench: one-arm rows, flat and seated presses, lunges, arms and bench abs. 5 exercises, 3–4 sets; light starting weights and +1 rep every week.

Open workouts

Available without signing up (first 2 days of the plan).

Day 1

5 exercises · 16 sets

Неделя 1, Пн — Всё тело A

  • One-Arm Dumbbell Row
    Back
    • 8 kg × 10 reps
    • 8 kg × 10 reps
    • 8 kg × 10 reps
    • 8 kg × 10 reps
  • Flat Dumbbell Bench Press
    Chest
    • 8 kg × 10 reps
    • 8 kg × 10 reps
    • 8 kg × 10 reps
  • Dumbbell Lunges
    Legs
    • 6 kg × 10 reps
    • 6 kg × 10 reps
    • 6 kg × 10 reps
  • Seated Dumbbell Press
    Shoulders
    • 6 kg × 10 reps
    • 6 kg × 10 reps
    • 6 kg × 10 reps
  • Lying Leg Raise on Flat Bench
    Abs
    • 12 reps
    • 12 reps
    • 12 reps

Locked: 11 workouts

Sign up to unlock the full plan and apply it to your calendar.

Day 35 exercises · 16 sets
  • Squats — Legs
  • Incline Dumbbell Bench Press — Chest
  • One-Arm Dumbbell Row — Back
  • Flat Dumbbell Flyes — Chest
  • Twisting Sit-Up on Incline Bench — Abs
Day 55 exercises · 16 sets
  • Dumbbell Lunges — Legs
  • Flat Dumbbell Bench Press — Chest
  • Seated Dumbbell Curl — Arms
  • Bent-Over Dumbbell Triceps Kickback — Arms
  • Lying Leg Raise on Incline Bench — Abs
Day 85 exercises · 16 sets
  • One-Arm Dumbbell Row — Back
  • Flat Dumbbell Bench Press — Chest
  • Dumbbell Lunges — Legs
  • Seated Dumbbell Press — Shoulders
  • Lying Leg Raise on Flat Bench — Abs
Day 105 exercises · 16 sets
  • Squats — Legs
  • Incline Dumbbell Bench Press — Chest
  • One-Arm Dumbbell Row — Back
  • Flat Dumbbell Flyes — Chest
  • Twisting Sit-Up on Incline Bench — Abs
Day 125 exercises · 16 sets
  • Dumbbell Lunges — Legs
  • Flat Dumbbell Bench Press — Chest
  • Seated Dumbbell Curl — Arms
  • Bent-Over Dumbbell Triceps Kickback — Arms
  • Lying Leg Raise on Incline Bench — Abs
Day 155 exercises · 16 sets
  • One-Arm Dumbbell Row — Back
  • Flat Dumbbell Bench Press — Chest
  • Dumbbell Lunges — Legs
  • Seated Dumbbell Press — Shoulders
  • Lying Leg Raise on Flat Bench — Abs

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Dumbbell & Bench Full Body | Training plans | Workouter