Dumbbell Only Beginner

Tessa Pierce Training & Performance

Weightlifting, Other, General Fitness
Coach
Tessa Pierce

Dumbbell only workout great for building muscle, learning proper form, and becoming more mobile! Perfect for at beginners or at home workouts.

$20
Get Dumbbell Only Beginner
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Learn Proper Movements
With video help and correct coaching cues learning new movements will be a breeze.
Features
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Programming 4 days per week
Daily strength and skill training that’s accessible and challenging for athletes of any level or background!
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Exercise Video Guidance
Instructional videos to guide your practice and make execution easy.
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Delivered through TrainHeroic App
Sweating over a lifeless PDF is so last year. Everything is tracked and done through the app. No hassle!
Equipment
Required
Dumbbells
Recommended
Bench // Kettlebells
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Sample Week
Week 1 of 5-week program
Sunday
EZ DB 1.1

A

Air Squat

1 x 10

B

Goblet Squat

8, 6, 4

C

Standing DB Press

3 x 8

D

Glute Bridge

3 x 10

E

Barbell Upright Row

3 x 8

F

Bird Dog

4 x 10

G

Pigeon Stretch

1 x 0:20

Monday
EZ DB 2.1

A

PVC Around the Worlds

1 x 10

B

DB Bench Press

8, 6, 4

C

Bulgarian Split squat

3 x 4

D

Bent Over DB Row

3 x 8

E

Romanian Deadlift (RDL)

3 x 6

F

Dead Bug

3 x 8

G

High Elbow Chest Stretch

@ 0:30

Wednesday
EZ DB 3.1

A

Hip Airplane

1 x 6

B

KB swings

3 x 8

C

DB Lateral Raise

3 x 8

D

Isometric Lunge Hold

@ 0:10

E

1-Arm DB Row

3 x 6

F

DB Farmer's Carry

@ 12

G

Lunge Stretch

@ 25

Thursday
EZ DB 4.1

A

Jumping Jacks

1 x 12

B

DB Reverse Fly

3 x 8

C

Hip Thruster

3 x 8

D

One-Arm Curl + Press

3 x 6

E

Pause Back Squat

3 x 6

F

Suitcase Carry

2 x 15

G

Quad Stretch

1 x 0:15

Coach
More from Tessa Pierce Training & Performance
coach-avatar Tessa Pierce

Certified Personal Trainer & USA Weightlifting Coach

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Training to Perform

Each day we squat, press, row, and hinge in our lives. These may look like carrying groceries or bending down to put on shoes. By training to perform we are training our bodies for longevity and comfortability in every day life. Train to perform at life!

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FAQs
Who is this program for?
This program is for anyone who is looking to build muscle! The program only requires access to dumbbells so anyone who travels often, has a small home gym, or is new to a commercial gym can benefit from starting with this program!
What is the difficulty of this program?
This program can be as challenging as you make it. You get to choose your own weight and how far to push yourself every session.
What if I want something harder?
I have several other plans on my page that are more challenging or require more equipment such as barbells and cable machines. Feel free to check them out!

More from Tessa Pierce Training & Performance

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Dumbbell Only Beginner
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