Who This Program Is For
This program is designed for people who are new to strength training or returning after a long break. It uses simple, effective exercises with manageable volume and clear progression. All you need is the Aznolt® Adjustable Dumbbells 60 lbs Set and the Aznolt® Adjustable Weight Bench.
Program Structure
3 days per week (e.g., Monday / Wednesday / Friday). Each session takes 35–45 minutes. Rest at least one day between sessions.
Week 1–2: Foundation Phase
Workout A (Monday & Friday)
- Goblet Squat: 3 × 10
- Dumbbell Bench Press: 3 × 10
- Dumbbell Row: 3 × 10 each side
- Plank: 3 × 30 sec
Workout B (Wednesday)
- Romanian Deadlift: 3 × 10
- Dumbbell Shoulder Press: 3 × 10
- Dumbbell Curl: 3 × 12
- Tricep Dips: 3 × 10
Week 3–4: Progression Phase
Increase weight by 5 lbs on all exercises where you completed all reps with good form. Add one set to each exercise (4 sets instead of 3).
Workout A
- Goblet Squat: 4 × 10
- Incline Dumbbell Press: 4 × 10
- Dumbbell Row: 4 × 10 each side
- Dead Bug: 3 × 10 each side
Workout B
- Romanian Deadlift: 4 × 10
- Dumbbell Shoulder Press: 4 × 10
- Hammer Curl: 3 × 12
- Overhead Tricep Extension: 3 × 12
Adding Cardio
On non-lifting days, add 20–30 minutes of light cardio. The Aznolt® Magnetic Exercise Bike or Aznolt® Fitness Rebounder Trampoline are ideal for active recovery cardio.
What Comes After Week 4?
After completing this program, you're ready for an intermediate program with more volume and exercise variety. Consider adding the Aznolt® 4 in 1 Leg Extension Curl Machine and Aznolt® Power Cage with Cable System to expand your exercise options.
