Step 1
Select dumbbells based on your fitness level. You want to be able to do three sets of 10 in a training session, with the weight being challenging but not too easy or too hard. Examine the weights in the sporting goods section of the store and get a feel for them. Plate-style dumbbells allow you to add weight as needed for different exercises.
Step 2
Stretch the major muscle groups for 5 to 10 minutes at a slow and even pace before beginning any type of exercise in order to avoid injury. Consider warming up the muscles by stretching the neck, shoulders, quads, hamstrings, calves, triceps and biceps.
Step 3
Work the leg muscles. Leg exercises to consider are squats, lunges, dead lifts and toe raises. Begin with one set of 10 on one exercise (squats), then move to the next exercise (toe raises), and so on, repeating the process until you have done all the exercises one time. Rest for 1 to 2 minutes between each set to allow the muscles to recover. Start the circuit again until you have done all the exercises three times. Do three sets of 10 for each exercise. Work the legs and arms on separate days, this allows the muscles groups you are not focusing on to recover so you do not overwork them and cause injury.
Step 4
Work the chest, back, shoulder and arm muscle groups. Chest exercises to consider include the bench or chest press and incline bench press. Back and shoulder exercises could include the military press and upright rows. Arm exercises to consider are biceps curls and triceps extensions. Aim for three sets of 10 repetitions for each exercise, but do them in a circuit. Begin with one set of 10 on one exercise (chest press), then move to the next exercise (biceps curls), and so on, repeating the process until you have done all the exercises one time. Rest 1 to 2 minutes between each set to allow muscles to recover. Start the circuit again until you have done all the exercises three times.
Step 5
Cool down. Take 15 minutes after working out to allow your body to rest. Drink lots of water before, during and after a training session. Fluids provide fuel for the muscles and prevent dehydration, which can cause dizziness.
