Beginner Split With Dumbbells

Each rep should take about 4 seconds to complete. Put 1 to 1.5 minutes rest between sets. Use a weight that allows you to only complete 12 reps at most. Don't worry if you can't do as many sets the first few weeks. You will probably need a watch to time the rest period.

This workout requires only dumbbells and a flat bench. An exercise ball can be used instead of the bench for most exercises. Be sure it is rated to hold a certain amount of weight and anti-burst (ie. not the cheapest one).

Monday/Thursday

3 sets of 8-12:
Dumbbell Bench Press
Dumbbell bent over row
Standing Dumbbell Shoulder Press
(do it standing holding your abs tight, not seated as in the video)

2 sets of 8-12:
Bicep Curls
Hammer curls
Tricep Kickbacks
Overhead tricep extensions

Wednesday/Saturday

Plyometric Cardio

Tuesday/Friday

3 sets of 8-12:

Dumbbell Front Squat
Dumbbell Lunges
Dumbbell Romanian Deadlift

2 sets of 10-20 reps (do slow reps, keep abs engaged the WHOLE time, do all exercises as a set then repeat):

Floor crunches
Bicycle crunches
Toe touchers
Plank (sets of 30 seconds to 2 minutes)
Stomach vacuum (sets of 30 seconds to 1 minute)

Sunday

Rest