I’m 46 and looking to get into shape with weight training. I haven’t lifted in over 30 years. I recently bought a pair of powerblock adjustable dumbbells and an adjustable weight bench. Wondering if there is a workout you can recommend that I can do 3 days a week. Hoping to start this fitness journey soon and make the necessary changes I need to make in my life!!!
I have a 10 year old and I’m trying to instill some healthy habits in him.

Thank you for all the info Justin, Adam, and you give all of us. It’s truly a blessing.

Btw big fan of the show, I listen every day.

It's fantastic to hear that you're embarking on a fitness journey and setting a great example for your 10-year-old. With your new Powerblock adjustable dumbbells and an adjustable bench, you can certainly get an effective and comprehensive workout. The Mind Pump Podcast hosts, Sal Di Stefano, Adam Schafer, and Justin Andrews, have discussed the value of dumbbells extensively. They highlight that you can achieve phenomenal results with just dumbbells, provided you have a good program 1.

Here's a beginner-friendly, three-day-a-week workout routine you can follow:

Day 1: Upper Body

1. Dumbbell Bench Press

• 3 sets of 10-12 reps
• Focus on full range of motion and control

2. Dumbbell Rows

• 3 sets of 10-12 reps each arm
• Keep your back straight and pull with your elbows

3. Dumbbell Shoulder Press

• 3 sets of 12-15 reps
• Ensure your core is tight and avoid arching your back

4. Dumbbell Bicep Curl

• 3 sets of 12-15 reps
• Control the weight on both the lift and the descent

5. Tricep Dumbbell Kickback

• 3 sets of 15 reps
• Keep your upper arms stationary and extend the arms fully

Day 2: Lower Body

1. Dumbbell Goblet Squat

• 3 sets of 12-15 reps
• Hold the dumbbell close to your chest and squat deep

2. Dumbbell Deadlift

• 3 sets of 10-12 reps
• Keep a neutral spine and hinge at the hips

3. Dumbbell Lunges

• 3 sets of 12 reps each leg
• Step forward and lunge, alternating legs

4. Dumbbell Calf Raises

• 3 sets of 15-20 reps
• Control the movement and ensure a full range

5. Core: Plank

• 3 sets, hold for 30-60 seconds
• Keep your body in a straight line from head to heels

Day 3: Full Body

1. Dumbbell Clean and Press

• 3 sets of 8-10 reps
• Lift the dumbbells to your shoulders then press overhead

2. Dumbbell Bulgarian Split Squat

• 3 sets of 10 reps each leg
• Place your back foot on the bench and squat with the front leg

3. Dumbbell Chest Fly

• 3 sets of 12 reps
• Perform this on the bench, open your arms wide and bring them back up

4. Dumbbell Renegade Row

• 3 sets of 10 reps each arm
• Get into a plank position, then row the dumbbell up while stabilizing with the other arm

5. Core: Russian Twists

• 3 sets of 15-20 reps each side
• Sit on the floor, hold a dumbbell, and twist side to side

Remember, consistency and proper form are key to seeing results. Sal Di Stefano emphasizes the importance of good programming and consistency 1. Pay attention to your diet as well, as this will significantly impact your progress. Enjoy your workouts and the time spent improving your health alongside your child's development of healthy habits!