Best dumbbell exercise plan?

[WaterDog42]

Just recently returned to this site after ages, and I'm trying to build myself back into shape with dumbbell exercises. So, I was wondering: what would be the best exercise plan using those?

 

[Fremen]

IRONBORN

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To be on the safe side

 

[SandraFinley]

Here is my plan, you can refer to:
Day 1 - upper body focus: dumbbell bench press (3sets x 10reps), dumbbell rows (3 sets x 10 reps), dumbbell shoulder press (3 sets x 10 reps), dumbbell bicep curls (3 sets x 12 reps), dumbbell tricep kickbacks (3 sets x 15 reps)
Day 2 - lower body focus: dumbbell squats (4 sets x 15 reps), dumbbell lunges (3 sets x 10 reps), dumbbell deadlifts (3 sets x 10 reps), dumbbell step-ups (3 sets x 12 reps each leg), dumbbell calf raises (3 sets x 15 reps)
Day 3 - full body: dumbbell squat to press (3 sets x 12 reps), dumbbell chest flys (3 sets x 10 reps), dumbbell russian twists (3 sets x 20 reps), dumbbell side lateral raised (3 sets x 15 reps)

Just recently returned to this site after ages, and I'm trying to build myself back into shape with dumbbell exercises. So, I was wondering: what would be the best exercise plan using those? Drive Mad Game

 

[Saffity]

Darebee has a PDF with 100 Dumbbell workouts: https://darebee.com/100-dumbbell-workouts.html

The first few pages go through some plans you can choose from for what works best for you and your time/lifestyle.

Hope that helps!

 

[Set Monje]

There's also the PPL Program & the PPL training plan with A or B options in the workouts so you don't get bored.

And the Epic Arms Workout for those days when you just need to get some work in but have time constraints.

 

[Mewvest]

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