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Beginning Gym Path
by Anton Razumov
Program Description
Back to the gym afterwards
Program Overview
Level
Beginner
Goal
Athletics
Equipment
Dumbbell Only
Program Length
2 weeks
Time Per Workout
40 minutes
Created
Mar 13, 2024 12:47
Last Edited
May 09, 2024 03:13
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Week 1
1 / 2 Weeks
Day 3
1
Stretching
1 Set
5 mins
@6
2
Floor Press (Dumbbell)
4 Sets
10 Reps
@8
3
Overhead Press (Dumbbell)
4 Sets
8 Reps
@8
4
Front Squat (Dumbbell)
4 Sets
8 Reps
@8
5
Stretching
1 Set
5 mins
@8
Day 5
1
Stretching
1 Set
5 mins
@6
2
Floor Press (Dumbbell)
4 Sets
10 Reps
@8
3
Overhead Press (Dumbbell)
4 Sets
8 Reps
@8
4
Front Squat (Dumbbell)
4 Sets
8 Reps
@8
5
Stretching
1 Set
5 mins
@8
Day 1
1
Stretching
1 Set
5 mins
@6
2
Floor Press (Dumbbell)
4 Sets
10 Reps
@8
3
Overhead Press (Dumbbell)
4 Sets
8 Reps
@8
4
Front Squat (Dumbbell)
4 Sets
8 Reps
@8
5
Stretching
1 Set
5 mins
@8
Day 4
1
Stretching
1 Set
5 mins
@8
2
Upright Row (Dumbbell)
3 Sets
10 Reps
@8
3
Deadlift (Dumbbell)
4 Sets
8 Reps
@8
4
Bicep Curl (Dumbbell)
3 Sets
10 Reps
@8
5
Stretching
1 Set
5 mins
@8
Day 6
1
Stretching
1 Set
5 mins
@8
2
Upright Row (Dumbbell)
3 Sets
10 Reps
@8
3
Deadlift (Dumbbell)
4 Sets
8 Reps
@8
4
Bicep Curl (Dumbbell)
3 Sets
10 Reps
@8
5
Stretching
1 Set
5 mins
@8
Day 2
1
Stretching
1 Set
5 mins
@8
2
Upright Row (Dumbbell)
3 Sets
10 Reps
@8
3
Deadlift (Dumbbell)
4 Sets
8 Reps
@8
4
Bicep Curl (Dumbbell)
3 Sets
10 Reps
@8
5
Stretching
1 Set
5 mins
@8
Day 1
1
Stretching
1 Set
5 mins
@6
2
Floor Press (Dumbbell)
4 Sets
10 Reps
@8
3
Overhead Press (Dumbbell)
4 Sets
8 Reps
@8
4
Front Squat (Dumbbell)
4 Sets
8 Reps
@8
5
Stretching
1 Set
5 mins
@8
Day 2
1
Stretching
1 Set
5 mins
@8
2
Upright Row (Dumbbell)
3 Sets
10 Reps
@8
3
Deadlift (Dumbbell)
4 Sets
8 Reps
@8
4
Bicep Curl (Dumbbell)
3 Sets
10 Reps
@8
5
Stretching
1 Set
5 mins
@8
Day 3
1
Stretching
1 Set
5 mins
@6
2
Floor Press (Dumbbell)
4 Sets
10 Reps
@8
3
Overhead Press (Dumbbell)
4 Sets
8 Reps
@8
4
Front Squat (Dumbbell)
4 Sets
8 Reps
@8
5
Stretching
1 Set
5 mins
@8
Day 4
1
Stretching
1 Set
5 mins
@8
2
Upright Row (Dumbbell)
3 Sets
10 Reps
@8
3
Deadlift (Dumbbell)
4 Sets
8 Reps
@8
4
Bicep Curl (Dumbbell)
3 Sets
10 Reps
@8
5
Stretching
1 Set
5 mins
@8
Day 5
1
Stretching
1 Set
5 mins
@6
2
Floor Press (Dumbbell)
4 Sets
10 Reps
@8
3
Overhead Press (Dumbbell)
4 Sets
8 Reps
@8
4
Front Squat (Dumbbell)
4 Sets
8 Reps
@8
5
Stretching
1 Set
5 mins
@8
Day 6
1
Stretching
1 Set
5 mins
@8
2
Upright Row (Dumbbell)
3 Sets
10 Reps
@8
3
Deadlift (Dumbbell)
4 Sets
8 Reps
@8
4
Bicep Curl (Dumbbell)
3 Sets
10 Reps
@8
5
Stretching
1 Set
5 mins
@8