Workout

Here's a 5-day full-body dumbbell-focused workout routine designed to build strength and muscle tone (hypertrophy + foundational strength). It's tailored for beginners using only dumbbells and a single kettlebell.

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General Notes:

Reps: 8-12 (muscle growth), 6-8 (strength)
Sets: 3-4 per exercise
Rest: 60-90 seconds
Progressive overload: Try to add weight or reps weekly
Warm up before each session (5-10 mins: jumping jacks, bodyweight squats, arm circles)

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Day 1 - Upper Body (Push Focus: Chest, Shoulders, Triceps)

Dumbbell Chest Press (on floor or bench)
Dumbbell Shoulder Press
Dumbbell Lateral Raises
Dumbbell Skull Crushers (lying tricep extensions)
Push-ups (to failure)

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Day 2 - Lower Body (Legs + Glutes)

Goblet Squats (use kettlebell or heavy dumbbell)
Dumbbell Romanian Deadlifts
Dumbbell Lunges (alternating legs)
Glute Bridges with Dumbbell on Hips
Calf Raises (with dumbbells in hand)

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Day 3 - Back & Biceps

Dumbbell Bent Over Rows

Single Arm Kettlebell Row (use a bench or knee for support)

Dumbbell Hammer Curls

Dumbbell Concentration Curls

Superman Hold (30-60 seconds for lower back)

⸻ Day 4 - Active Recovery / Core 1. Plank - 3 sets (30-60 secs) 2. Russian Twists (with dumbbell) 3. Kettlebell Swings (for cardio + posterior chain) 4. Leg Raises 5. Bird Dog or Dead Bug - core + stability Optional: Light stretching, walking, or yoga ⸻ Day 5 - Full Body Strength 1. Dumbbell Thrusters (squat + overhead press) 2. Renegade Rows (dumbbell row in plank) 3. Kettlebell Deadlifts 4. Dumbbell Farmer Carries (walk with heavy dumbbells) 5. Burpees or Jump Squats (bodyweight finisher)