To start with you need to get your body ready for the intensive workouts your body will go through later down the line. Successful bodybuilding involves bringing together elements such as nutrition and rest but choosing the doing the right exercises is paramount. We will outline the dumbbell exercises that will enable you to develop the general strength and body conditioning needed.
You should aim to complete two sets of 10 to 12 reps but after a few weeks, when you have developed sufficient control and basic strength, experiment with one set of 6 to 8 reps to failure. This will maximise your muscle growth and give you the motivation to move on to the next stage of development. Soon you'll find the use of this single piece of equipment restricting, but in the meantime, get to work with these exercises in order to get used to working your muscles.
Start off training four days per week and work body parts on the following basis not forgetting to incorporate rest days:
Day 1 - Biceps, Back, Abs
Day 2- Hamstrings, Shoulders, Abs
Day 3 - Quads, Forearms, Calves
Day 4 - Triceps, Chest, Abs
The exercises recommended for beginners are as follows:
CHEST: Bench press, flyes
UPPER BACK: Prone reverse flye, seated reverse flye, bent over row, pullover