# Beginner Dumbbell (Copy)

A simple 3-day full-body routine using only dumbbells. Builds a solid foundation in legs, push, pull, and core — ideal for home training.

## Workout A (Copy)

Lunge · Plank · Floor Press · Deadlift (Stiff-Legged)

### Workout

- 3 × 10-0 Lunge - Dumbbell
- 3 × 10-0 Floor Press - Dumbbell
- 3 × 10-0 Deadlift (Stiff-Legged) - Dumbbell
- 3 × 60-0 Plank
- 3 × 12 Lateral Raise - Dumbbell
- 2 × 10 Push-Up (Decline)


## Workout B (Copy)

Lunge · Shoulder Press (Seated) · Row (Bent-Over) · Plank

### Workout

- 3 × 10-0 Lunge - Dumbbell
- 3 × 10-0 Shoulder Press (Seated) - Dumbbell
- 3 × 10-0 Row (Bent-Over) - Dumbbell
- 3 × 60-0 Plank
- 3 × 10 Bicep Curl - Dumbbell
- 3 × 12 Lateral Raise - Dumbbell