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  1. #1
    Registered User FabienStyle's Avatar
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    Lightbulb Critique A Dumbbell Workout

    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)
    Last edited by FabienStyle; 06-18-2010 at 11:03 PM. Reason: Changed up the workout
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  2. #2
    Registered User Koaia's Avatar
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    You won't be able to gain much with just a couple of 25 lb dumbells. You need more weight than that.
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  3. #3
    Registered User FabienStyle's Avatar
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    Originally Posted by Koaia View Post
    You won't be able to gain much with just a couple of 25 lb dumbells. You need more weight than that.
    25lb is the most I can dumbbell
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  4. #4
    Equipment Geek Mod Wildtim's Avatar
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    Why aren't you doing a full body routine?

    With those lifts on the upper body I expect your lower body is just as small and weak.
    []---[] Equipment Crew Member No. 11

    "As iron sharpens iron so one man sharpens another" Proverbs 27:17
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  5. #5
    Registered User Koaia's Avatar
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    Originally Posted by FabienStyle View Post
    25lb is the most I can dumbbell
    25 lbs in each hand is only 50 lbs. The typical olympic barbell with no plates on it weighs 45 lbs. This would be similar to working out with an empty bar.
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  6. #6
    Registered User LeBrown's Avatar
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    Originally Posted by Koaia View Post
    25 lbs in each hand is only 50 lbs. The typical olympic barbell with no plates on it weighs 45 lbs. This would be similar to working out with an empty bar.
    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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    Originally Posted by FabienStyle View Post
    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?

    Mon,Wed,Fri: Dumbbells (With 2 25lb dumbbells, 30-45m)
    Lateral Raise, Dumbbell Chess Press, Flat Chess Flies, Shoulder Press & Front raises, Hammer Curls, Single Arm Row


    Tues,Thurs: Abs (With 10lb & 25lb weight disc, 30-45m)
    Push through, Alternating Curls, Leg Raises, Crunches, Leg Up Touch Crunch, Reverse Crunch, Double Crunch, Foot to foot crunch, Plank 25sec
    Your body grows best in a balance. It would be best to include some lower body work. One you wont look funny and two it will actually help you reach your upper body goals
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  8. #8
    Registered User FabienStyle's Avatar
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    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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  9. #9
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    Originally Posted by FabienStyle View Post
    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, Plate Raise)
    -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)
    better, atleast you have some leg work in.
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  10. #10
    Registered User Engineer_Guy's Avatar
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    Originally Posted by FabienStyle View Post
    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, Plate Raise)
    -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)
    If you want to build any sort of significant mass you're going to need more than 25lb dumbbells. Though judging by your picture you're probably just a teenager who will never do a serious weight lifting routine.
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  11. #11
    Registered User FabienStyle's Avatar
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    Originally Posted by Engineer_Guy View Post
    judging by your picture you're probably just a teenager who will never do a serious weight lifting routine.
    I'm serious, I've been doing HIIT cardio every other day 30sec sprint, 1.5m walk for 45m. But yesterday I decided to stop cardio all together to test my results. I take creatine & have a strict diet getting 160g protein per day. I make protein shakes after my workout also.
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    Originally Posted by FabienStyle View Post
    I'm serious, I've been doing HIIT cardio every other day 30sec sprint, 1.5m walk for 45m. But yesterday I decided to stop cardio all together to test my results. I take creatine & have a strict diet getting 160g protein per day. I make protein shakes after my workout also.
    from your body if you want mass you may need to take a mass gainer or drink a gallon of milk a day. Also do a 3 day a week total body workout.
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    Originally Posted by FabienStyle View Post
    I'm serious, I've been doing HIIT cardio every other day 30sec sprint, 1.5m walk for 45m. But yesterday I decided to stop cardio all together to test my results. I take creatine & have a strict diet getting 160g protein per day. I make protein shakes after my workout also.
    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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  14. #14
    Registered User FabienStyle's Avatar
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    Originally Posted by sicfreak View Post
    from your body if you want mass you may need to take a mass gainer or drink a gallon of milk a day. Also do a 3 day a week total body workout.
    Ok, I was planning on buying a mass gainer anyways
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    Originally Posted by FabienStyle View Post
    Ok, I was planning on buying a mass gainer anyways
    Personally I would stick to milk. It will probably be cheaper and just as effective. Find a full body routine that involves squatting three times a week and drink up to a gallon of milk a day...
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    Originally Posted by Engineer_Guy View Post
    Creatine and protein shakes are not needed to become stronger.
    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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  17. #17
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    Originally Posted by Engineer_Guy View Post
    Personally I would stick to milk. It will probably be cheaper and just as effective. Find a full body routine that involves squatting three times a week and drink up to a gallon of milk a day...
    hmm ok I'll drink 1 gallon of whole milk per day, I've been using 1% milk.
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  18. #18
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    Originally Posted by sicfreak View Post
    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
    I can start going to the gym everyday in October, what should I do untill then? Buy a Barbell also?
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    Originally Posted by sicfreak View Post
    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
    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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    Originally Posted by FabienStyle View Post
    I can start going to the gym everyday in October, what should I do untill then? Buy a Barbell also?
    Do what you can do/can afford right now but when you have the ability to do more (by more weights/bar goto gym) and your goal is to get bigger/stronger then do it.

    You can look on craigslist for good deals on weight equipment
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    Originally Posted by FabienStyle View Post
    hmm ok I'll drink 1 gallon of whole milk per day, I've been using 1% milk.
    And if you pick up a full body routine that has you squatting three times a week you will gain mass very quickly. You could drink any type of milk really, I personally only drink 2% milk.
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    Originally Posted by Engineer_Guy View Post
    And if you pick up a full body routine that has you squatting three times a week you will gain mass very quickly. You could drink any type of milk really, I personally only drink 2% milk.
    Yea, i was just stating some facts but a proper diet and program is better than any supplementation. Also he can drink any kind of milk true. But if he is a hard gainer i believe he would benefit from whole milk more due to its fat content. And from his pic's he looks like he might be a hard gainer
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    as an example i just searched my local craigs list and found 138 pounds of weight at 54 cents a pound. one curl bar and two dumbbells included in that price as well. Thats pretty good.
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    Originally Posted by sicfreak View Post
    as an example i just searched my local craigs list and found 138 pounds of weight at 54 cents a pound. one curl bar and two dumbbells included in that price as well. Thats pretty good.
    Alright, I'll check out Craig's List for a Curl Bar
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    Originally Posted by Engineer_Guy View Post
    Find a full body routine that involves squatting three times a week
    How about a Dumbbell Squat?
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    Originally Posted by FabienStyle View Post
    Alright, I'll check out Craig's List for a Curl Bar
    Yea not just a curl bar but a straight bar would be better. But the 138 pounds of metal weight at that price is good then include the 3 bars it was great. So check into in
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    Originally Posted by FabienStyle View Post
    How about a Dumbbell Squat?
    you need to squat heavy. Dumbbells wont get it Get a straight bar and pack on enough weight that you can only lift 5 times
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    Originally Posted by FabienStyle View Post
    How about a Dumbbell Squat?
    Maybe initially but you will quickly be squatting too much for dumbbells. Squatting for strength is done with a barbell. Also most people will agree the back squat is the king of exercises for mass gain.
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    Smile

    Okay, thanks ^-^
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    Originally Posted by LeBrown View Post
    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
    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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