Dumbbell only

[ng90]

Hello,
I am wondering if anyone can direct me to a workout where only bodyweight/dumbbells are used?

[Rayman9102]

Hello,
I am wondering if anyone can direct me to a workout where only bodyweight/dumbbells are used?

I suggest atleast getting an Ez bar. or a barbell

Go look before you ask questions there are sites and books that will tell you man. Its just to much to write already not only you cant only use dumbbells after a while i say 3 months you gotta take one week off and switch it up to a barbell or machiene. Your muscle will adapt and will not grow..

[twellons]

Some quick suggestions I have because I first started with nothing but DB's ( Didn't even have a bench )

A bench will be helpful here but you can find a way to get around it. Core balls are good too.
( I used to have to hang my upper body off the bed and use a chair to rest my head on. )



Biceps
DB Curls
Hammer Curls

Triceps
Overhead Extension
DB French Press

Forearms
Wrist curl

Chest
Incline/Decline raised pushups ( you can use the DB's or chairs or anything ) Just make sure you get the extra stretch
DB Press Incline/Decline
Flies

Shoulders
Standing Side Laterals
Standing Front Raise
Alternating standing DB rows
Reverse Flies
DB Military press

Back
Pullups
DB Rows
Bent over DB Rows ( Change in form from the regular DB Row will be harder without a bar )
DB Shrugs

Legs
DB Lunges
DB Squat
Bulgarian Squat


Also you can look here :

http://forum.bodybuilding.com/showthread.php?t=5310323


And if you just want a list of of good free weight exercises broken down for you with form instructions ?

check out the 12 week hardbody plan from Men's health. Not bad programs if you are just starting out. Not the best , but they DO list a Free weights only section with lists of free weight exercises.



Good luck to you

[ng90]

Thank you very much for your reply, your answer was really helpful and informative.
This should give me a basis to start from, so thank you very much.

[Los_Diablo]

FULL BODY

DB Squat
DB Stiff Leg Deadlift
DB Bench
DB Pull Over
DB Overhead Press
DB Row
DB Triceps Extension
DB Biceps Curl
DB Calf Raises

[twellons]

Thank you very much for your reply, your answer was really helpful and informative.
This should give me a basis to start from, so thank you very much.

Anytime my friend , just remember that wasn't so much a program , just a list of Exercises you can use to put into your program.

[TheStender]

Lots of good bodyweight/dumbbell only stuff at www.rosstraining.com