Can anyone recomen me a full body DUMBBELL workout?

[meta19]

im going to start using my schools gym, but its very limited. can someone recomen like a 3 day a week workout.

[meta19]

bump

[SuicideGripMe]

You only have dumbells? Do you have flat benches? Leg Presses? Id suggest looking at the fullbody workouts around here, then sub in Dumbell work for barbell/machine work. Pretty simple.

[meta19]

im nub. idk how to build a routine

[Engineer_Guy]

DB Front Squats 4x8
DB Dead lift 2x5
DB Bench Press 4x8
DB Bent Over Rows 4x8
DB Military Press 4x8
DB Calf Raiser 4x15

Do three times a week.

[meta19]

DB Front Squats 4x8
DB Dead lift 2x5
DB Bench Press 4x8
DB Bent Over Rows 4x8
DB Military Press 4x8
DB Calf Raiser 4x15

Do three times a week.

only 6 exercises? is thatgood enuff.

[Engineer_Guy]

only 6 exercises? is thatgood enuff.

Those are all you really need to get great strength gains. They are compound exercises which will work multiple muscle groups.

If you really must you can add dips and pull ups. I wouldn't go beyond that though.

[meta19]

DB Front Squats 4x8
DB Dead lift 2x5
DB Bench Press 4x8
DB Bent Over Rows 4x8
DB Military Press 4x8
DB Calf Raiser 4x15

Do three times a week.

im assuming the 1st number is sets an the 2nd is reps? im not familar with some of these. but shouldnt there be a bicep curl in there? wats working my biceps

[Engineer_Guy]

im assuming the 1st number is sets an the 2nd is reps? im not familar with some of these. but shouldnt there be a bicep curl in there? wats working my biceps

It's a common misconception that you need to do bicep curls to work your biceps. The rows and the bench press indirectly work your biceps. This is why compound lifts are much better than isolation lifts like bicep curls. Also big compound lifts like squats release way more testosterone than isolation lifts. Main reason why I start with squats.

You can always do pull ups if you feel you need to do more arm work.

[meta19]

It's a common misconception that you need to do bicep curls to work your biceps. The rows and the bench press indirectly work your biceps. This is why compound lifts are much better than isolation lifts like bicep curls. Also big compound lifts like squats release way more testosterone than isolation lifts. Main reason why I start with squats.

You can always do pull ups if you feel you need to do more arm work.

whats the relationship between db press and barbell bench press? if i can do a db press of 100 lb in each hand, does that mean i can do 200 with a barbell?

also. wat weights do u recomen for those exercises? jsut w/e i can do that limits me to 8 reps?

[mrbaker3]

whats the relationship between db press and barbell bench press? if i can do a db press of 100 lb in each hand, does that mean i can do 200 with a barbell?

also. wat weights do u recomen for those exercises? jsut w/e i can do that limits me to 8 reps?

I prefer dumbbell bench's to the barbell ones. A big advantage to the DB is that your body has to compensate for the extra free range of motion. When you lift the DBs up they have the tendency to move all over the place, so you're actually using more muscles to do the work.

Although, for size, I have found that I can lift more using a barbell.

[Engineer_Guy]

whats the relationship between db press and barbell bench press? if i can do a db press of 100 lb in each hand, does that mean i can do 200 with a barbell?

also. wat weights do u recomen for those exercises? jsut w/e i can do that limits me to 8 reps?

Not exactly. Generally a person should be able to lift more with a barbell bench press than with a DB bench press. Reason being is that the DB requires more stability and has a free range of motion.

I can't really tell you what weights to use because everyone is different. I'm not sure what your capabilities are. Start low, see how it feels.

Also you don't have to follow my sets/reps either, those are just suggestions.

[meta19]

the thing i want to improve the most is my chest strength. at home all i have is 2 30lb dumbbells and a crappy totalgym 1000. at my friends house i could only do 150 on a barbell bench press. so all i can do at home is db bench press of 30 lbs each hand, which sucks.

[Engineer_Guy]

the thing i want to improve the most is my chest strength. at home all i have is 2 30lb dumbbells and a crappy totalgym 1000. at my friends house i could only do 150 on a barbell bench press. so all i can do at home is db bench press of 30 lbs each hand, which sucks.

Well that's the thing. Doing a ton of push ups isn't really going to make your chest that strong. Sure you'll see some improvement and some definition but it won't come close to anything going to the gym and doing a proper routine can give you.

If you're working out at home consider doing dips instead of push ups.

[meta19]

Well that's the thing. Doing a ton of push ups isn't really going to make your chest that strong. Sure you'll see some improvement and some definition but it won't come close to anything going to the gym and doing a proper routine can give you.

If you're working out at home consider doing dips instead of push ups.

do u think if i do db bench press with 50 lb'ers my barbell bench press will go up

[Smackin_Suckas]

do u think if i do db bench press with 50 lb'ers my barbell bench press will go up

Lol, it sounds like you are lookin for an easy way to get stronger! To get stronger nike says it best "Just Do It" Just keep DB or BB bench pressing, each week add a little more weight than last week, once you complete the sets and reps add more weight the next week and so on! THATS HOW YOU GET STRONGER!

[meta19]

Lol, it sounds like you are lookin for an easy way to get stronger! To get stronger nike says it best "Just Do It" Just keep DB or BB bench pressing, each week add a little more weight than last week, once you complete the sets and reps add more weight the next week and so on! THATS HOW YOU GET STRONGER!

im not looking for an easy way. i just want to make sure im not going to do too little. how do i no whats a good weight.

[meta19]

i found this.


Here is a 3 day split program designed for all of you dumbbells out there. Seriously, this is a dumbbell only program. I'm referring, of course, to the equipment, not the users of said equipment.

Workout Plan For January!
Dumbbell Workout!

By: Todd Opheim

Here is a 3 day split program designed for all of you dumbbells out there. Seriously, this is a dumbbell only program. I'm referring, of course, to the equipment, not the users of said equipment. This is an excellent workout program that should help to break the monotony of the standard program. It is all inclusive, so you could follow it as described and see excellent results, or you may simply choose one of the workouts and substitute it into your 3 day split. I suggest you use lifting straps on most of the exercise days, as your grip strength may become an issue during the end of the workouts. Good luck and train hard!!

Note: 4 X 12,10,8,6 in the third column means that you do 4 sets. On the first set reach muscular failure (the most reps possible for you to do with that weight) at 12 reps, then 10 reps on the second set, then 8 reps and then 6 reps on the last set.



Day #1 Chest/Back
CHEST Incline DB Bench Press 4 X 12,10,8,6
Flat DB Bench Press 3 X 12,10,8
Incline DB Flyes 3 X 15,12,10
BACK DB Pullovers 4 X 15,12,10,8
1-Arm DB Rows 4 X 12,10,8,6
Bent Over DB Flyes 3 X 12,10,8
DB Shrugs 3 X 12,10,8



Day #2 Legs/Abs
COMPOUND
LEGS Walking DB Lunges 4 X 15,12,10,10 (per leg)
DB Step-up onto Bench 3 X 15,12,10 (per leg)
QUADS Sissy Squats 3 X 15,15,15
HAMSTRINGS DB Romanian Deadlifts 4 X 15,12,10,8
CALVES Single Leg Standing DB Calf Raise 4 X 15,15,15,15
ABS Crunches w/ DB across Chest 3 X 15,15,15
Reverse Crunches



Day #3 Shoulders/Arms
SHOULDERS Arnold DB Presses 4 X 12,10,8,6
DB Lateral Raises 3 X 12,10,8
TRICEPS 2-Arm Overhead DB Extension 3 X 12,10,8
1-Arm Overhead DB Extension 3 X 12,10,8
1-Arm DB Kickbacks 2 X 12,10
BICEPS Standing Alternate DB Curls 3 X 12,10,8
Seated DB Hammer Curls 3 X 12,10,8
DB Concentration Curls 2 X 12,10

it looks really good. what do u think.

[meta19]

can someone comment on the above workout?