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Here it is - The beginner's all-dumbbell routine: 1. Dumbbell bench press (chest) 2. Dumbbell side lateral xenadrine raise (shoulders) 3. One arm dumbbell row (upper back) 4. Dumbbell extension behind head (triceps) 5. Dumbbell Bicep curl (biceps) 6. Dumbbell Lunges (thighs) 7. Dumbbell One leg calf raise (calves) 8. Dumbbell leg curl (hamstrings) 9. xenadrine Crunches (abs) There you have it. Simple and effective. At home or in a gym. If you're just starting, do this routine for 2-3 xenadrine sets of 8-12 reps per exercise, except calves and abs which you can go up to 20 reps. Rest 1 minute between sets. You'll train your whole body in each workout, 2 -3 three days per week, non-consecutive days. After 3 - 6 months, you'll probably need to add exercises and move up to a split routine. (So I guess I have to do another article, called 8 tips for intermediates: How to keep going).
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