Dumbbell only full body routine for beginners

Hi everyone! I just picked up a set of adjustable dumbbells for my basement in Ohio. I'm a complete beginner and don't want to join a commercial gym yet. Does anyone have a solid 3-day-a-week full body routine that only uses dumbbells?

Welcome to the club, Mike! I started the same way in my flat. You can honestly do loads with just dumbbells. A simple split like Goblet Squats, DB Press, Rows, and Lunges covers almost everything you need to start.

Totally agree with LondonLad. Don't overcomplicate it. I'd add Romanian Deadlifts for your hamstrings. Just make sure your form is spot on before you start increasing the weight.

I'm doing a similar thing over here! I found that using a chair or a sturdy bench helps a lot for things like seated presses or one-arm rows. Are you planning on buying a bench, Mike?

@NorthernLass, I haven't got a bench yet—trying to keep the budget tight. Can I do chest presses on the floor or is that just a waste of time?

Floor presses are actually great, man. They limit the range of motion which can actually save your shoulders if you're just starting out. Just watch out for your elbows hitting the floor too hard.

I'm in Toronto and space is at a premium in my condo. I do floor presses all the time. If you want more range, you can always lie on a firm cushions or a foam roller if you have one.

Make sure you don't skip the back exercises. Beginners always focus on the "mirror muscles" like chest and arms. DB Rows and reverse flies are vital for your posture, especially if you work at a desk.

Great advice here. Mike, try this: 3 sets of 10-12 reps for: Goblet Squats, Floor Press, One-Arm Rows, Overhead Press, and RDLs. Take about a minute rest between sets. That's a solid 45-minute workout.

@GymRatJen, that looks perfect. Simple enough for me to remember. Should I do the same thing every Monday, Wednesday, Friday?

You can, but it might get boring. Some people like to have an "A" and "B" workout and alternate them. Like, do Lunges on Wednesday instead of Squats just to keep the legs guessing.

Keep it simple for the first month, Mike. Consistency is the biggest hurdle. Once you've hit 12 sessions without missing one, then start worrying about variety.

Agree with TXguy. Also, don't forget to track your weights! Even if it's just in a notebook. Seeing the numbers go up is the best motivation when you're freezing in a basement or a cold UK garage.

Haha, yeah it's definitely cold down there right now! I'll grab a notebook tomorrow. What do I do when the weights start feeling light? Just buy more?

You can buy more, but you can also just slow down the tempo. Try taking 3 seconds to lower the weight. It makes things much harder without needing a heavier plate.

Or increase the reps. If you're doing 12, try to get to 15 or 20 before you move up in weight. Progressive overload isn't just about the heavy stuff.

Exactly. Also, Bulgarian Split Squats. They are the devil's exercise but they will make your legs strong even with light dumbbells. Use your sofa to prop your back leg up.

Ugh, Bulgarians. I hate that you're right, Jen. They are incredibly effective for home workouts.

Wait, are Bulgarian split squats different from regular lunges? They sound fancy.

Basically a lunge but your back foot is elevated on a bench or chair. It puts way more load on the front leg. Be careful though, your balance will be tested!