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10-10-2008, 02:38 AM
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#1
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Registered User
Join Date: Sep 2008
Location: laguna, Philippines
Age: 22
Stats: 5'8", 180 lbs
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heavy dumbbell routine to pack on mass..
I'm a newbie here...hope i post it at the right place..!!still correcting muscle imbalances!! using dumbbells is my option..
MONDAY/THURSDAY
CHEST
dumbbell press 4x8-12
incline dumbbell press 4x8-12
pullovers 4x8-12
BACK
two-arm dumbbell rows 4x8-12
one-arm dumbbell rows 48-12
deadlift 4x8-12
ABS
leg-raise 5x25
TUESDAY/FRIDAY
ARMS
standing dumbbell curls 4x8-12
seated dumbbell curls 4x8-12
lying dumbbell extension 4x8-12
seated dumbbell extension 4x8-12
FOREARMS
wrist curls 4x8-12
revers wrist curls 4x8-12
ABS
incline sit-ups 5x25
SUNDAY
SHOULDERS
dumbbell press 4x8-12
front dumbbell raise 4x8-12
lateral raise 4x8-12
bent-over lateral raise 4x8-12
LEGS
dumbbell squats 4x8-12
stiff-leg deadlift 4x8-12
dumbbell reverse lunges 4x8-12
dumbbell calf raises 4x8-12
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10-10-2008, 02:44 AM
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#2
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u 'mirin teh Delts?
Join Date: Sep 2004
Location: New Jersey, United States
Age: 32
Stats: 6'0", 251 lbs
Posts: 4,901
BodyPoints: 9191
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I wouldnt call the 8-12 rep range heavy, unless u are talking relying heavily on dumbell exercises.
I would add pull ups for back at least. and remove front raises from shoulder day.. U are gonna be hitting the anterior delts 2 days in a row between chest and shoulders.
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The body is lazy, unless you give it a reason to grow it won't
Tho I walk thru the valley of the shadow of Death I shall fear no evil, for I am the baddest motherf*cker in the valley
I have found the Iron to be my greatest friend. It never freaks out on me, never runs. Friends may come and go. But two hundred pounds is always two hundred pounds - Henry Rollins
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10-10-2008, 02:57 AM
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#3
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Registered User
Join Date: Sep 2008
Location: laguna, Philippines
Age: 22
Stats: 5'8", 180 lbs
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you should do really heavy.
to stress the muscle you must do really heavy with dumbbells.. if you add a pull-ups,its not a dumbbell routine anymore. but thank for the suggestion.
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10-10-2008, 03:07 AM
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#4
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u 'mirin teh Delts?
Join Date: Sep 2004
Location: New Jersey, United States
Age: 32
Stats: 6'0", 251 lbs
Posts: 4,901
BodyPoints: 9191
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Quote:
Originally Posted by MARK_REQUIEM
to stress the muscle you must do really heavy with dumbbells.. if you add a pull-ups,its not a dumbbell routine anymore. but thank for the suggestion.
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not sure if u seen my bodyspace.. but I have videos of me using 170lb db for incline.. I'd say I go rather heavy.. pyramid up to the 4-6 rep range for your routines.. the size and strength will come much faster than 8-12 rep range
and for back mass you arent going to beat pull ups with any other exercise to pack on mass.
__________________
The body is lazy, unless you give it a reason to grow it won't
Tho I walk thru the valley of the shadow of Death I shall fear no evil, for I am the baddest motherf*cker in the valley
I have found the Iron to be my greatest friend. It never freaks out on me, never runs. Friends may come and go. But two hundred pounds is always two hundred pounds - Henry Rollins
NASM-CPT
Nutrition Coach
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10-10-2008, 03:27 AM
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#5
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Registered User
Join Date: Sep 2008
Location: laguna, Philippines
Age: 22
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ok. i'll try it for my next routine. great suggestion. thanks. actually i have no gym access. i only train at home. i'm not a rich guy. I'll try to put a pull-up bar in my room.
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Last edited by MARK_REQUIEM; 10-10-2008 at 03:31 AM.
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10-10-2008, 03:40 AM
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#6
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u 'mirin teh Delts?
Join Date: Sep 2004
Location: New Jersey, United States
Age: 32
Stats: 6'0", 251 lbs
Posts: 4,901
BodyPoints: 9191
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Quote:
Originally Posted by MARK_REQUIEM
ok. i'll try it for my next routine. great suggestion. thanks. actually i have no gym access. i only train at home. i'm not a rich guy. I'll try to put a pull-up bar in my room.
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ahh yeah that makes pull ups difficult lol. a metal bar across rafters is a good home idea
__________________
The body is lazy, unless you give it a reason to grow it won't
Tho I walk thru the valley of the shadow of Death I shall fear no evil, for I am the baddest motherf*cker in the valley
I have found the Iron to be my greatest friend. It never freaks out on me, never runs. Friends may come and go. But two hundred pounds is always two hundred pounds - Henry Rollins
NASM-CPT
Nutrition Coach
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10-10-2008, 04:00 AM
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#7
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Registered User
Join Date: Sep 2008
Location: laguna, Philippines
Age: 22
Stats: 5'8", 180 lbs
Posts: 80
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Rep Power: 2
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thanks a lot dude!!
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10-10-2008, 04:09 AM
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#8
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u 'mirin teh Delts?
Join Date: Sep 2004
Location: New Jersey, United States
Age: 32
Stats: 6'0", 251 lbs
Posts: 4,901
BodyPoints: 9191
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anytime brah
__________________
The body is lazy, unless you give it a reason to grow it won't
Tho I walk thru the valley of the shadow of Death I shall fear no evil, for I am the baddest motherf*cker in the valley
I have found the Iron to be my greatest friend. It never freaks out on me, never runs. Friends may come and go. But two hundred pounds is always two hundred pounds - Henry Rollins
NASM-CPT
Nutrition Coach
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10-27-2008, 02:33 AM
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#9
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Registered User
Join Date: Oct 2008
Age: 24
Posts: 2
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So, MARK_REQUIEM, I'm in the same situation as you, and only have dumbbells at home to workout with. I'd like to know what you're final routine looks like, if you don't mind, please....
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10-27-2008, 07:42 AM
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#10
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Registered User
Join Date: Sep 2008
Location: laguna, Philippines
Age: 22
Stats: 5'8", 180 lbs
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Quote:
Originally Posted by chiefkeith
So, MARK_REQUIEM, I'm in the same situation as you, and only have dumbbells at home to workout with. I'd like to know what you're final routine looks like, if you don't mind, please....
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MONDAY/THURSDAY
CHEST
dumbbell press 4x8-12
incline dumbbell press 4x8-12
pullovers 4x8-12
BACK
two-arm dumbbell rows 4x8-12
one-arm dumbbell rows 48-12
deadlift 4x8-12
ABS
leg-raise 5x25
TUESDAY/FRIDAY
ARMS
standing dumbbell curls 4x8-12
seated dumbbell curls 4x8-12
lying dumbbell extension 4x8-12
seated dumbbell extension 4x8-12
FOREARMS
wrist curls 4x8-12
revers wrist curls 4x8-12
ABS
incline sit-ups 5x25
SUNDAY
SHOULDERS
dumbbell press 4x8-12
lateral raise 4x8-12
bent-over lateral raise 4x8-12
dumbell up-right rows 4x8-12
LEGS
dumbbell squats 4x8-12
stiff-leg deadlift 4x8-12
dumbbell reverse lunges 4x8-12
dumbbell calf raises 4x8-12
i also put on some chin ups on back days. this is the workout i'm using. what do you mean final routine?
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10-27-2008, 02:09 PM
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#11
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Join Date: Oct 2008
Age: 24
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That's exactly what I wanted to know. Are you seeing results?
What is your diet like?
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10-27-2008, 11:56 PM
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#12
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Registered User
Join Date: Sep 2008
Location: laguna, Philippines
Age: 22
Stats: 5'8", 180 lbs
Posts: 80
BodyBlog Entries: 0
BodyPoints: 0
Rep Power: 2
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Quote:
Originally Posted by chiefkeith
That's exactly what I wanted to know. Are you seeing results?
What is your diet like?
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yes i'm seeing results. look at my progress pics. you can see the result there. i don have a strict diet. i only eat 6 meals a day and take a plenty of sleep. i also take my food supplements immediately after workout..
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Last edited by MARK_REQUIEM; 10-28-2008 at 12:22 AM.
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