Entire body Three days a week Dumbbell exercise

I hope this is helpful to someone who is trying to find an exercise.

Exercise A

3x8-10 DB Squat

3x8-10 DB Bench Press

3x8-10 DB One Arm Rows

3x10-12 DB Chest Flyes

3x10-12 DB Curls

Extensions for DB Triceps 3x10-12

Exercise B

Pull-ups 3x6–8 (or however many reps you can manage); if you can perform 3x8, add weight. Do lat pullovers if you are unable to perform pull-ups.

DB Lunge 3x8-10

3x8-10 DB Shoulder Press

Inverted 3x8-10 Rows

DB Romanian 3x8-10 Deadlift

3x10-12 DB Lateral Raises

First Week

Monday: Exercise A

Tuesday is a day off.

Wednesday: Exercise B

Thursday is a day off.

Friday: Exercise A

Saturday: no work

Sunday: off

Second Week

Monday: Exercise B

Tuesday is a day off.

Wednesday: Exercise A

Thursday is a day off.

Friday: Exercise B

Saturday: no work

Sunday: off

Start with simply bodyweight at 3x8 for inverted rows. For every successful 3x10, add 2 pounds using a weighted vest or

How has everyone found this to be going? I might give this a try.

I’ve been doing this regularly for about three months, and while nothing spectacular, I have noticed some improvements. However, I could definitely do better in terms of my nutrition and protein macros. In general, I like it.

This is excellent; many thanks!