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  1. #1
    Registered User bodyflash's Avatar
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    Dumbell workout routine for beginners?

    Recently I have made a topic where I asked a question whether I could use dumbbells for the Starting Strength workout routine for beginners. Most people have said that a barbell is more optimal.

    Is there any beginner workout designed around dumbbells (and a bench)?
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    Registered User smithci's Avatar
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    Originally Posted by bodyflash View Post
    Recently I have made a topic where I asked a question whether I could use dumbbells for the Starting Strength workout routine for beginners. Most people have said that a barbell is more optimal.

    Is there any beginner workout designed around dumbbells (and a bench)?
    There's a great 3 day split on muscle and strength website
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  3. #3
    Arm of Fisting Retoaded's Avatar
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    Originally Posted by bodyflash View Post
    Recently I have made a topic where I asked a question whether I could use dumbbells for the Starting Strength workout routine for beginners. Most people have said that a barbell is more optimal.

    Is there any beginner workout designed around dumbbells (and a bench)?
    the subtitle of the book Starting Strength is.....Basic Barbell Training.

    It, and every effective routine, is about progressive poundage increases. Do you have a variety of dumbbells or just 1 pair? You can start off by increasing your reps with the same dumbbells, but a month or two down the road you are gonna run out of progress...
    O35 and enjoying life.
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    Registered User bodyflash's Avatar
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    I can add weights to my dumbbells in increments of 2,5 lbs

    A dumbbell only workout I found on that site, is the following:

    Monday
    Dumbell Squat
    Dumbbell Bench Press
    One Arm Dumbbell Row
    Standing Dumbbell Curl
    Two Arm Seated Dumbbell Extension
    Sit Up

    Wednesday
    Dumbbell Stiff Leg Deadlift
    Military Press
    Standing Calf Raise
    Dumbbell Shrug
    Dumbbell Side Bends

    Friday
    Dumbbell Lunge
    Dumbbell Floor Press
    Standing Hammer Curl
    Lying Dumbbell Extension
    Lying Floor Leg Raise

    Does this look effective to you guys? I have doubts about why a floor press is included, alongside a bench press. I am a beginner and I want to build both strength and mass.
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  5. #5
    Registered User eloblivion's Avatar
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    The all pro beginner routine can be done with dumbbells
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  6. #6
    Registered User bodyflash's Avatar
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    All pro's beginner's workout is like this, right? This workout will be done 3 times per week:

    Squat
    Bench Press
    Bent Row
    Military Press
    Stiff Legged Deadlifts
    Standing Bicep Curls
    Calf Raises

    Would that be effective?
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  7. #7
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    Originally Posted by bodyflash View Post
    All pro's beginner's workout is like this, right? This workout will be done 3 times per week:

    Squat
    Bench Press
    Bent Row
    Military Press
    Stiff Legged Deadlifts
    Standing Bicep Curls
    Calf Raises

    Would that be effective?
    Yep it would be effective as long as you're eating enough to gain mass.
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  8. #8
    I'll Mod Til I'm Dead ironwill2008's Avatar
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    Originally Posted by bodyflash View Post
    I can add weights to my dumbbells in increments of 2,5 lbs

    A dumbbell only workout I found on that site, is the following:

    Monday
    Dumbell Squat
    Dumbbell Bench Press
    One Arm Dumbbell Row
    Standing Dumbbell Curl
    Two Arm Seated Dumbbell Extension
    Sit Up

    Wednesday
    Dumbbell Stiff Leg Deadlift
    Military Press
    Standing Calf Raise
    Dumbbell Shrug
    Dumbbell Side Bends

    Friday
    Dumbbell Lunge
    Dumbbell Floor Press
    Standing Hammer Curl
    Lying Dumbbell Extension
    Lying Floor Leg Raise

    Does this look effective to you guys? I have doubts about why a floor press is included, alongside a bench press. I am a beginner and I want to build both strength and mass.
    ^^^^This looks okay. You'll have to figure out your own rep range and progression scheme.

    As has already been stated, you can still do allpro's program, and follow his plan. Any exercise that can be done with a barbell can be adapted to dumbbells.

    Don't think about limitations; think about ways to work around them.
    No brain, no gain.

    You can't out-train bad nutrition.

    "The fitness and nutrition world is a breeding ground for obsessive-compulsive behavior. The irony is that many of the things people worry about have no impact on results either way, and therefore aren't worth an ounce of concern."--Alan Aragon

    Ironwill Gym:
    http://forum.bodybuilding.com/showpost.php?p=629719403&postcount=3388


    Ironwill2008 Workout Journal:
    http://forum.bodybuilding.com/showthread.php?t=157459343&p=1145168733
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  9. #9
    Registered User bodyflash's Avatar
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    thanks Ironwill! based on first impressions, all pro's workout looks better to me in my case. I think I will stick with that
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  10. #10
    Registered User gemmell12's Avatar
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    Originally Posted by bodyflash View Post
    I can add weights to my dumbbells in increments of 2,5 lbs

    A dumbbell only workout I found on that site, is the following:

    Monday
    Dumbell Squat
    Dumbbell Bench Press
    One Arm Dumbbell Row
    Standing Dumbbell Curl
    Two Arm Seated Dumbbell Extension
    Sit Up

    Wednesday
    Dumbbell Stiff Leg Deadlift
    Military Press
    Standing Calf Raise
    Dumbbell Shrug
    Dumbbell Side Bends

    Friday
    Dumbbell Lunge
    Dumbbell Floor Press
    Standing Hammer Curl
    Lying Dumbbell Extension
    Lying Floor Leg Raise

    Does this look effective to you guys? I have doubts about why a floor press is included, alongside a bench press. I am a beginner and I want to build both strength and mass.
    this looks good, i would suggest doing 3 sets of each exercise, 8-12 reps for size and 1-8 reps for strenght
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  11. #11
    Registered User bodyflash's Avatar
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    haha it looks like more people are leaning towards the workout of the muscle & strength website. This saturday I'm going to start working out, so I still have some time to think things through.
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  12. #12
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    The only thing I would suggest is taking out sit ups if you are doing that program, instead put in crunches or some other ab exercise.
    Also you can add side lateral raises. <--- to add size to your shoulders.
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  13. #13
    Registered User bodyflash's Avatar
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    I was thinking about changing the situps to crunches too, with weights. Side lateral raises will be good for my shoulders, but perhaps they already get plenty of work with bench press and military press.

    On the third day, the floor press is mentioned. I am thinking about changing that to bench press too, because it has more ROM.
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