Day 1 Bench Press 5x5 Incline flys 3x8 flat flys 3x8 Tricep extensions 4x6 Incline russian twists 3x6 (to each side) Straight leg raises 4x6 Day 2 Deadlift 5x5 Bent over rows (db is fine) 3x8 Pull ups 3 sets to failure (if > 10 then weight them) Olympic barbell curls. Be very strict on form don't move elbows at all. 3x8 Preacher curls 3x8 Hammer curls 3x8 Saxon bends 3x6 to each side Decline bench sit ups weighted, 3x8 Day 3 Squats, all the way to the ground 5x5 Front squats 3x8 Shoulder press (dbs or barbell) 5x5 Lateral raises 4x6 Rear delt flys 3x8 _________________________________ this is letifo's beginner's workout. the equipment i have at home is minimal: pull-up bar, decline bench for sit-ups, dumbbells so with what im working with, i dont do the tricep pushdowns 3x8 suggested for day 1 and GHRs on day 3. i have two questions: 1. am i missing any major muscle groups? which? what workouts do u suggest for me to do with dumbbells? 2. why is this workout considered "for beginners"? what about it?