# Beginner Dumbbell

A simple 3-day full-body routine using only dumbbells. Builds a solid foundation in legs, push, pull, and core — ideal for home training.

## Workout A

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

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