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  1. #1
    Registered User Casterina's Avatar
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    Dumbbell Exercise Help

    I've been working with dumbbells for three months at home, 10KG dumbbell each arm, the exercise I have been doing is,

    Should Press
    Bench Press
    Curl
    Sit Up
    Push Up
    Cardio

    Each exercise I do is 25 reps for 2 sets

    I'm 17 and my target is to get a visible six pack, chest and biceps without tensing, I don't drink protein shake, I've breakfast, lunch and dinner either rice or pasta

    What other exercise should I be doing?
    Last edited by Casterina; 01-05-2013 at 01:46 PM.
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  2. #2
    Registered User lovellman's Avatar
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    Age: 17
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    Barbell Squats 4x 6-8
    Current Stats (KG)
    B: 90x5
    S: 145x5
    D: 190x1

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  3. #3
    Registered User bertsmert7's Avatar
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    Maybe add some protein
    Bench - 295

    Squat - 375

    Deadlift - 405
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  4. #4
    teenlifter.blogspot.com WalpyyDoesItAll's Avatar
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    Do Compound exercises. Barbell BenchPress, Deadlifts, And If you want bigger arms do more sets of less reps (4 sets 6-8 reps) with heavier weight
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  5. #5
    Registered User Casterina's Avatar
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    Originally Posted by lovellman View Post
    Barbell Squats 4x 6-8
    Thanks, since I don't have a weight bar but only dumbbells, the technique is the same?

    Also the exercise I do, should I break it down to more sets or keep it as 2 sets with more reps?
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  6. #6
    Registered User Casterina's Avatar
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    Originally Posted by WalpyyDoesItAll View Post
    Do Compound exercises. Barbell BenchPress, Deadlifts, And If you want bigger arms do more sets of less reps (4 sets 6-8 reps) with heavier weight
    What should I increase the dumbbells to? Currently doing 20KG (10KG x 2), also using heavier weights will allow me to build and strengthen muscles?
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  7. #7
    Registered User Casterina's Avatar
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    Can someone help me please
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  8. #8
    Registered User thefourman's Avatar
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    Is there any way you could get a gym membership, heavier dumbbells, or a barbell & weights? You can't build much muscle with 10kg dumbbells, sets of 20+ are going to be training endurance instead of inducing hypertrophy.
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