The Basics

This workout routine should be executed 2 to 3 times a week, ensuring you have at least one day of rest between strength training sessions. Engaging in cardio or maintaining physical activity during rest days is also advisable.

The program consists of 10 exercises targeting all major muscle groups. It is essential to maintain proper form and avoid excessive body movement. Move slowly—aim for a duration of about 4 seconds per complete repetition (2 seconds up and 2 seconds down).

Most exercises utilize dumbbells, but some rely solely on body weight. Perform 2 to 3 sets of each exercise, with a repetition range of 8 to 12. Follow the principle of progressive resistance: select a weight that allows you to complete 8 reps. As you repeat the workout, strive to increase the number of reps with the same weight. Upon reaching the upper limit of 12 reps, slightly increase the weight and revert to 8 reps. Repeat this cycle.

Rest for 1 to 2 minutes between each set and exercise.

The Exercises

Detailed instructions for each of the 10 exercises are provided below. Each exercise is accompanied by a YouTube video demonstrating proper technique. Note that these videos are created by other professionals and are not my own.

Dumbbell Bench Press

Targeted Muscles: Pectoralis Major, Anterior Deltoid, Triceps

1. Sit on a flat bench with a dumbbell in each hand resting on your thighs.
2. Roll back onto the bench while keeping the dumbbells close.
3. Position the dumbbells over your chest with palms facing away.
4. Ensure your wrists are straight and your feet are flat on the floor for stability.
5. Retract your shoulder blades and maintain a slight arch in your lower back, keeping your bottom on the bench.
6. Inhale and lower the dumbbells to the sides of your chest in a controlled fashion, with your elbows just below your chest.
7. Exhale and push the dumbbells back up, fully extending your arms without locking your elbows.
8. Complete 3 sets of 8 to 12 repetitions.

For a demonstration, check out the video:

Single-Arm Dumbbell Row

Targeted Muscles: Upper Back Muscles (e.g., Latissimus Dorsi, Trapezius), Rear Deltoids, Biceps

1. Stand with feet shoulder-width apart and knees slightly bent. Lean forward with one hand on a bench for support and a dumbbell in the other.
2. Hinge at the waist, keeping your back straight and core engaged, with your torso almost parallel to the ground.
3. Pull the dumbbell towards your hip in a rowing motion, keeping your elbow close to your body. Squeeze your shoulder blades together at the peak of the movement.
4. Lower the dumbbell back down in a controlled manner until your arm is fully extended.
5. Perform 3 sets of 8 to 12 repetitions.

For a demonstration, view the video:

Squats

Targeted Muscles: Quadriceps, Hamstrings, Glutes

1. Stand with feet hip-width apart, holding a dumbbell in each hand at your sides or in front of your shoulders, palms facing inward.
2. Engage your core, keep your chest up, and lower your body by bending your knees and hips as if sitting back into a chair.
3. Lower until your thighs are parallel to the ground, ensuring your knees align with your toes.
4. Press through your heels to return to the starting position while maintaining proper posture.
5. Complete 3 sets of 8 to 12 repetitions.

Lunges

Targeted Muscles: Quadriceps, Hamstrings, Glutes

1. Stand with a dumbbell in each hand, arms straight down, and engage your abdominals.
2. Step forward with either leg, placing the foot flat on the ground.
3. Lower your body by bending the knee and hip of the front leg, ensuring the front knee doesn’t extend past your toes.
4. Maintain an upright torso and avoid leaning forward.
5. Pause, then return to the standing position.
6. Repeat for 8 to 12 repetitions on one leg, then switch to the other leg for 2 sets on both sides.

Lateral Shoulder Raises

Targeted Muscles: Deltoids

1. Stand with a shoulder-width stance, holding a pair of dumbbells at your sides with palms facing inward.
2. Keep your chest up and your back and neck in a neutral position.
3. Exhale and raise your arms to the sides until they reach shoulder level.
4. After a brief pause, inhale and lower the dumbbells back to the starting position.
5. Perform 2 sets of 8 to 12 repetitions.

Dumbbell Curls

Targeted Muscles: Biceps

1. Stand straight with a dumbbell in each hand, arms straight and elbows close to your torso.
2. Rotate your palms to face forward.
3. Keeping your upper arms stationary, flex at the elbows and curl the weights towards your shoulders.
4. Exhale during this phase, then inhale as you lower the dumbbells back down.
5. Complete 2 sets of 8 to 12 repetitions.

Lying Dumbbell Extensions

Targeted Muscles: Triceps

1. Lie on a mat or bench, holding a pair of dumbbells with arms extended towards the ceiling.
2. Bend your elbows while keeping your upper arms stationary and lower the dumbbells toward your ears.
3. Extend your elbows to return to the starting position, exhaling as you do so.
4. Perform 2 sets of 8 to 12 repetitions.

Prone Plank

Targeted Muscles: Abdominal Wall

1. Get into a pushup position on the ground, bending your elbows at 90 degrees.
2. Ensure your elbows are directly below your shoulders, with your forearms flat on the floor.
3. Keep your body in a straight line from neck to ankles, not allowing your lower back to sag or rise.
4. Hold for 30 to 60 seconds and repeat for 3 sets.

Bicycle Crunch

Targeted Muscles: Abdominal Wall

1. Lie flat on your back with hands behind your head and elbows outward.
2. Bend your knees and lift your feet, creating a 90-degree angle.
3. Lift your shoulders off the ground and perform a cycling motion with your legs, bringing your opposite elbow to your knee.
4. Continue alternating sides for 20 to 30 repetitions, completing 2 sets.

Prone Back Extension

Targeted Muscles: Lower Back Muscles

1. Lie face down on a mat with legs extended and arms out to the side.
2. Lift your arms, chest, and legs off the ground simultaneously, squeezing your lower back muscles at the top.
3. Slowly lower back to the starting position.
4. Complete 2 sets of 10 to 20 repetitions.

Putting it All Together

Below is an overview of the workout program for easy reference. You can download it for convenience.

Final Thoughts

The workout program outlined in this article is an excellent starting point for beginners. I suggest following it for 6 to 12 weeks before making adjustments. Additionally, consult with your physician if you have any health concerns before starting any exercise program.

Thank you for reading! I hope you find this workout plan beneficial.