Hey, So I'm looking for a workout for pecs&biceps using only Dumbbells, My goal is to gain muscle mass in pecs & biceps. This is my current schedule for bulking what do you think?
day 1
-triceps (Dumbbell Kick Backs, Rolling Dumbbell Extensions, Overhead Tricep Extension)
-shoulders (Reverse Fly, Lateral Raise, Dumbbell Shoulder Press)
-abs (Alternating Curls, Leg Raises, Crunches, Leg Up Touch Crunch, Reverse Crunch, Double Crunch, Planks)
day 2
-lats (Dumbbell Rows)
-traps (Dumbbell Shrugs)
-forearms (Forearm Reverse Dumbbell Curl, Forearm Preacher Curl, Forearm Wrist Curls)
day 3
-quads (Lunge with Dumbbells)
-calfs (Calf Raises with dumbbells)
-abs (Alternating Curls, Leg Raises, Crunches, Leg Up Touch Crunch, Reverse Crunch, Double Crunch, Planks)
day 4
-chest (Dumbbell chest press, ultra wide push-ups, spartan push up, flys)
-biceps (Concentration Curls, Dumbbell Curl, Hammer Curl)
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Thread: Dumbell Only Full Body Workout
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06-18-2010, 01:26 AM #1
- Join Date: Jun 2010
- Location: Queensland, Australia
- Age: 31
- Posts: 2,424
- Rep Power: 572
Critique A Dumbbell Workout
Last edited by FabienStyle; 06-18-2010 at 11:03 PM. Reason: Changed up the workout
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06-18-2010, 02:35 AM #2
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06-18-2010, 11:45 AM #3
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06-18-2010, 11:47 AM #4
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06-18-2010, 07:33 PM #5
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06-18-2010, 08:04 PM #6
not at all. you should do dumbell workouts to mix it up. but a full dumbell workout will give you different results than using a barbell. dumbells have different effects and is good for isolating certain muscles. and for as your workout, you souldnt do the same workout every other day because its not enough rest time and u just want get any significant gains
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06-18-2010, 08:51 PM #7
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06-18-2010, 10:59 PM #8
- Join Date: Jun 2010
- Location: Queensland, Australia
- Age: 31
- Posts: 2,424
- Rep Power: 572
I changed up my workout
day 1
-triceps (Dumbbell Kick Backs, Rolling Dumbbell Extensions, Overhead Tricep Extension)
-shoulders (Reverse Fly, Lateral Raise, Dumbbell Shoulder Press)
-abs (Alternating Curls, Leg Raises, Crunches, Leg Up Touch Crunch, Reverse Crunch, Double Crunch, Planks)
day 2
-lats (Dumbbell Rows)
-traps (Dumbbell Shrugs)
-forearms (Forearm Reverse Dumbbell Curl, Forearm Preacher Curl, Forearm Wrist Curls)
day 3
-quads (Lunge with Dumbbells)
-calfs (Calf Raises with dumbbells)
-abs (Alternating Curls, Leg Raises, Crunches, Leg Up Touch Crunch, Reverse Crunch, Double Crunch, Planks)
day 4
-chest (Dumbbell chest press, ultra wide push-ups, spartan push up, flys)
-biceps (Concentration Curls, Dumbbell Curl, Hammer Curl)
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06-18-2010, 11:01 PM #9
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06-18-2010, 11:04 PM #10
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06-18-2010, 11:12 PM #11
- Join Date: Jun 2010
- Location: Queensland, Australia
- Age: 31
- Posts: 2,424
- Rep Power: 572
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06-18-2010, 11:15 PM #12
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06-18-2010, 11:19 PM #13
Serious means going to the gym and adopting a proven routine that was written by a professional. You could do this at home if you had the proper equipment. Sitting at home with two 25lb dumbbells is not serious no matter how much protein or creatine you take (personally I've never touched creatine).
You don't have to do any cardio to get stronger. Following a routine based on barbell training and compound lifts with a diet with a caloric intake above maintenance that's high in protein will make you stronger. Creatine and protein shakes are not needed to become stronger.
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06-18-2010, 11:26 PM #14
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06-18-2010, 11:29 PM #15
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06-18-2010, 11:30 PM #16
True, they are not needed some great gains can and have been made without them. And for teens there has been some concern about creatine. But studies do show that pre/post work out whey/creatine stacks do foster faster gains in double blind studies. But without the proper program and diet i don't care how much you take either or. Your gains will be nominal
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06-18-2010, 11:34 PM #17
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06-18-2010, 11:35 PM #18
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06-18-2010, 11:37 PM #19
Oh I agree there's nothing wrong with using whey protein. I have a whey protein shake before and after my workouts. I was just pushing the idea that people should focus on their supplments but rather the simpler things. Like the routine and real food. Gains can and should be made from the simple things. Protein shakes and creatine are just assistance. Your real gains should be from your actual diet and the routine.
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06-18-2010, 11:38 PM #20
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06-18-2010, 11:41 PM #21
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06-18-2010, 11:44 PM #22
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06-18-2010, 11:51 PM #23
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06-18-2010, 11:57 PM #24
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06-18-2010, 11:59 PM #25
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06-19-2010, 12:04 AM #26
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06-19-2010, 12:04 AM #27
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06-19-2010, 12:06 AM #28
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06-19-2010, 12:14 AM #29
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06-19-2010, 03:15 AM #30
His dumbbells go up to 25 lbs each. This is extremely light. I made a comparison between the weight of lifting 25 lb dumbbells and an empty olympic bar, not between a dumbbell-only routine and a barbell-only routine. In any case, a couple of 25 lb dumbbells or an empty olympic bar are practically useless.
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