BODY RECOMP - Beginner dumbbell only program

Build strength and size and lose fat (body recomposition). Build up joint strength to prevent injury for a future heavier program.  Two optional days of cardio included but highly recommended for fat loss and general cardiovascular health.

POST COMPLETION NOTE - Significant strength gains, desiring heavier dumbbells by week 3. Visible hypertrophy. Significant fat loss (21% down to 18%) while on a restricted calorie diet of 1500-1800 per day inclusive of 1.5-2g of protein per kilo of bodyweight.  This program 100% works and did not cause injuries or extreme fatigue.

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Week 1

Week 2

Week 3

Week 4

Squat (Bodyweight)

Goblet Squat

Lunge (Kettlebell)

Lunge (Dumbbell)

Calf Raise

Legs

Decline Push Up

Incline Bench Press (Dumbbell)

Overhead Press (Dumbbell)

Kettlebell Clean and Press

Hammer

Skull Crusher (Dumbbell)

Push

Cardio

Dumbbell Row

Pull

Pull-Up (Bodyweight)

Chin-Up (Bodyweight)

Hanging Leg Raise

Crunch (Fit Ball)

Back Extension (Fit Ball)

Flutter Kicks

Rear Delt Fly (Dumbbell)

Core

Leg Extension

Deficit Push Up

Pec Fly (Dumbbell)

Pullover (Dumbbell)

Hammer Curl (Dumbbell)

Bicep Curl (Dumbbell)

Incline Curl (Dumbbell)

Cardio +

Russian Twist (Dumbbell)

Lateral Raise (Dumbbell)

Core + side delts

Lying Leg Curl

Abs Crunch (Weighted)

Side Bend (Dumbbell)

Core + delts

1 reviews for BODY RECOMP - Beginner dumbbell only program