'DUMBBELL ONLY 12 WEEK PLAN: http://bit.ly/dumbbellplan Welcome to the BUFF DUDES DUMBBELL ONLY PLAN! Over the course of the next 12 weeks I\'ll be going through an intense program featuring dumbbells only. Be sure to follow along!! PHASE 1 - Beginner\'s Full Body Dumbbell Gym Workout Note: In this phase you’ll see that it consists of compound movements that will activate all of the muscles in the body for a full body workout. Whenever starting a new program, it’s good to ease your body into it and slowly increase the overload throughout the microcycle (or macrocycle) to help the body with adaptation while decreasing the chances of overtraining - this of course also depends on your experience levels in weight training. {before each workout} cardio warm up: 5 minutes Mobility drills: 10 - 15 minutes Rest times: 60 - 90 seconds DAY 1 - Full Body Goblet Squats 3 x 10 Bent Over Rows 3 x 10 Bench Press 3 x 10 Shoulder Press 3 x 10 Roll Outs 3 x 15 That completes day 1 of phase 1. See you next time for PHASE 1, DAY 2! STAY BUFF.'
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