You can see the how-tos and other whatnots in workout charts exercises. Brief pause, return to Ikea. / Beginner Dumbbell Workout. only guidelines for dumbbell workouts and not a complete workout program. Exercise Sets Reps Full Body Dumbbell Step UpDumbbell Stiff Leg DeadliftSeated Dumbbell PressStanding One Leg Dumbbell Calf RaiseDumbbell ShrugDumbbell Side BendsFriday Exercise Sets Reps Full Body Dumbbell LungeDumbbell Floor PressWide Grip Pull Up #1 TOTAL BODY ROUTINE. From starting position