# Beginner Dumbbell

A simple 3-day routine using just dumbbells. It alternates two full-body workouts to build strength in legs, push, pull, and core. Start light, aim for 3×10, and increase weight as you improve. Great for beginners training at home or without barbells. Use it to build a foundation before moving to heavier or more advanced programs.

## Workout A (Copy)

Lunge · Plank · Floor Press · Deadlift (Stiff-Legged)

### Workout

- 3 × 10-0 Lunge - Dumbbell
- 3 × 10-0 Floor Press - Dumbbell
- 3 × 10-0 Deadlift (Stiff-Legged) - Dumbbell
- 3 × 60-0 Plank


## Workout B (Copy)

Lunge · Shoulder Press (Seated) · Row (Bent-Over) · Plank

### Workout

- 3 × 10-0 Lunge - Dumbbell
- 3 × 10-0 Shoulder Press (Seated) - Dumbbell
- 3 × 10-0 Row (Bent-Over) - Dumbbell
- 3 × 60-0 Plank