The Best 4 Days Dumbbell Exercises for Beginners [Full Workout Program]

The aim for beginners to weight training must be to lay the foundations for the intensive workouts that their bodies will eventually be subjected to.

Obviously successful bodybuilding involves bringing together disparate elements such as nutrition and rest but choosing the right exercises is crucial.

In this article we’ll outline the dumbbell exercises that will enable new bodybuilders to develop the general strength and body conditioning needed.

A- Free Weights Dumbbells

What Dumbbell ?

The dumbbell, a type of free weight, is a piece of equipment used in weight training. It can be used individually or in pairs, with one in each hand. ( source: Wikipedia )

Why Dumbbell Exercises for Beginner ?

Initially beginners should aim to complete two sets of ten to twelve reps but after a few weeks, when you have developed sufficient control and basic strength, experiment with one set of six to eight reps to failure.

This will maximize your muscle growth and give you the impetus to move on to the next stage of development.

Before long you’ll find the use of this single piece of equipment restricting, so later in this series of articles we’ll pull together a muscle boosting program that utilizes other equipment to take you to the intermediate level.

In the meantime, get to work with these exercises in order to get used to working your muscles.

If you need to purchase Dumbbell, check our guide on The most common Free Weights List (with name & Picture)


The Best 4 Days Dumbbell Exercises for Beginners

Start off training four days per week and work body parts on the following basis not forgetting to incorporate rest days:

  • Day 1 – Biceps, Back, Abs
  • Day 2- Hamstrings, Shoulders, Abs
  • Day 3 – Quads, Forearms, Calves
  • Day 4 – Triceps, Chest, Abs

Read also Top 7 Best Adjustable Kettlebell Set Review [Guide 2018]


The Best Beginner Dumbbell Exercises by Body Part

The Best Beginner Dumbbell Exercises by Body Part

The best exercises Dumbbells recommended for beginners are as follows:

  • CHEST: Bench press, flyes
  • UPPER BACK: Prone reverse flye, seated reverse flye, bent over row, pullover
  • SHOULDER: Lateral raise, shoulder press, upright row
  • TRICEPS: Lying triceps extension
  • BICEPS: Curl, concentration curl
  • FOREARMS: Wrist curl, wrist extension
  • LEGS: Squat, leg curl, calf raise
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