Dumbbells

To begin, focus on 2 or 3 a day, just getting the motion right at a low weight. Over a few weeks, divide the exercises into 4 sets; arms-1, legs-1, arms-2, legs-2. Rotating through with at least one rest or run day in between. After that, start increasing weights.

• power-partials
• incline-dumbbell-press
• concentration-curls
• dumbbell-rear-lunge

Arms 1

• biceps-curl-to-shoulder-press
• romanian-deadlift-with-dumbbells

Legs 1

• romanian-deadlift-with-dumbbells

Arms 2

• dumbbell-rear-delt-row
• spell-caster