Dumbells only workout

[Amulon]

I am working out at home currently and want to add more weights into the program.

Does anyone have any suggestions on a workout program 3 days a week for Dumbells only? I don't have a bar or a bench. The goal is to add muscle.

Thanks,

Andy

[ironwill2008]

There's only so much you can do with little to no equipment. If you can't join a gym for some reason, check craigslist in your area for some good used stuff.

[Xev]

How much weight do you have with your dumbell set?

[essinger]

And you sure you don't have something you can use for a bench? That will expand your options a lot.

[swrredhead]

I am working out at home currently and want to add more weights into the program.

Does anyone have any suggestions on a workout program 3 days a week for Dumbells only? I don't have a bar or a bench. The goal is to add muscle.

Thanks,

Andy

there is one currently on-line at Men's Fitness you can look at (not sure if I am allowed to post a link to that site or not)

[rob440]

Tons of exercises you could do like dumbell squats, one arm rows, curls, extensions. presses. The only limit is your imagination and maybe the amount of weight you have. Look up some basic routines and adapt them to dumbells. Try to hit all the bodyparts you can. No substitute for a fully equipped gym but if you are set on it give it a shot, nothing to loose right.

[essinger]

there is one currently on-line at Men's Fitness you can look at (not sure if I am allowed to post a link to that site or not)

http://www.youtube.com/watch?v=uHbHmgMgzXY

[Old Bob]

Through the last couple of years I've run across this guy Scooby 1961 several times on youtube and he is usually showing a very simple technique using dumbells and/or a chair for home exercise.

http://www.youtube.com/watch?v=bT8A7Vc-2SI

You can see more of his videos by "SUBSCRIBING" to his stuff or visit his website.

I much prefer the atmosphere of a big gym with a lot of equipment and people that can share knowledge and inspire each other but I'd certainly use just dumbells if that's all I had the money, time, space or inclination for, rather that quitting working out.

Do what you can do and do it well and often. It's certainly good for you and will make you look better, be healthier and be stronger than not working out.

Old Bob

[Highlander_40]

you can get a cheap bench for not much money, I got one which folds away & incline/declines for under $100

when my bowflex dumbells become too light I'm going to get falling down drunk in appreciation, probably on 5 beer

[Amulon]

thanks for all the info. I will have to check it out tonight. Can't pull up the website at work.

I will probably have to go to a Gym sooner or later. I just don't feel quite ready to take the leap. Though I just took my son over to one right next to my branch. (he is taking MMA) and I asked how much the gym was. $20/month. Not bad and I could go before work and then walk over after a shower.

As far as dumbells so far. I have max 30lbs and step downs by 5 lbs to 15lbs.

Thanks again.

[ehode]

Check out Scooby. He trains with just basic weights and very little to no equipment at home. He provides some good videos and guides and a handy forum.

Google Scooby or check him out on Youtube. (I cannot post links yet)

[ironwill2008]

I will probably have to go to a Gym sooner or later. I just don't feel quite ready to take the leap.

There's no time like the present; tomorrow never gets here.

[Fifty+]

I am working out at home currently and want to add more weights into the program.

Does anyone have any suggestions on a workout program 3 days a week for Dumbells only? I don't have a bar or a bench. The goal is to add muscle.

Thanks,

Andy

Legs:
1. DB squats
2. DB hack squats
3. DB lunges
4. Step ups


Presses: chest & sho
1. Flat DB press
2. Low incline DB press
3. Shoulder press

Rows: lats
1. Dual DB row
2. Unilateral DB row
3. DB pull over

Traps:
1. DB shrugs

Lower back and hamstrings:
1. DB SLDL
2. DB Romanian DL
3. Leg curls holding a DB (takes practice)


Triceps:
1. Unilateral or two handed overhead extension
2. Kickbacks
3. Bench dips with DBs on your lap

Biceps:
1. DB curls
2. Hammers

Calves:
1. Standing DB calve raise

Abs:
1. Crunches holding a DB
2. Knee ins holding a DB between feet


Something to think on.

[bebeklein]

sites like these can give you a list of exercises

the one here is great, you can filter the body part and equipment
http://www.bodybuilding.com/exercises/

Here is a saved search of all exercises for every muscle group using DBs sorted by body part: http://www.bodybuilding.com/exercise...ominals-biceps

(sort by equipment to locate ones that use DBs) http://performanceworkouts.com/worko...rength_3.shtml

or

http://exrx.net/Lists/Directory.html

[pointreyes]

As already mentioned, Scooby's website has a lot of info.

Here's the link: http://www.scoobysworkshop.com/index.htm

From that main link go to the Workout Plans on the menu on the left side of the web page. Select one of the plans which will take you to a list of exercises as well as links on those exercises on youtube.

I got started with dumbbells last year using Scooby's site. A pull-up bar is important too.