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  1. #1
    Registered User anderson1010's Avatar
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    Where will this get me?

    Don't quite know my goals but i want to look good and be more confident about myself, i'm fat about 25% BF

    Monday: Chest, Shoulders, Triceps
    Dumbbell Bench Press
    Dumbbell Incline Bench Press
    Dumbbell Decline Bench Press
    Dumbbell Incline Fly
    Dumbbell Shoulder Press
    Dumbbell Lateral Raise
    Dumbbell Front Raise
    Dumbbell Tricep Extensions
    Dumbbell Shrugs

    Tuesday: Back, Biceps, Legs
    One Arm Dumbbell Row
    Wide-Grip Lat Pulldown
    Alternate Dumbbell Curl
    Dumbbell Hammer Curl
    Bodyweight squats
    Seated Dumbbell Power Cleans
    Dumbbell Lunges
    Quad Extensions
    Hamstring Curl
    Calf Raises On Stairs

    Wednesday: rest,cardio on treadmill

    Thursday: Chest, Shoulders, Triceps
    Dumbbell Bench Press
    Dumbbell Incline Bench Press
    Dumbbell Decline Bench Press
    Dumbbell Shoulder Press
    Dumbbell Upright Row
    Dumbbell Shrugs
    Dumbbell Overhead Tricep Extension

    Dumbbell Skull Crushers
    Dumbbell Kickbacks
    Dumbbell Medial Delt Raises

    Friday: Legs, Back, Biceps
    Quad Extensions
    Underhand Lat Pulldown
    Hamstring Curl
    Dumbbell Hammer Curls
    Alternate Dumbbell Curl
    One Arm Dumbell Row
    Bodyweight squats
    Seated Dumbbell Power Cleans
    Dumbbell Lunges
    Calf Raises On Stairs

    Saturday: rest,cardio on treadmill

    Sunday: rest,cardio on treadmill

    this are the only exercises that i could think of since i don't have barbells any recommendations how many sets and reps i should do?
    i seen some people noting (10,10,8) why is the last set lesser? don't quite understand it
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  2. #2
    Registered User DCSpartan's Avatar
    Join Date: Apr 2010
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    DCSpartan is offline
    Jsut throwing as many dumbbell variations together as you can isnt a routine. Get yourself a canvas bag, filli t with sand, and clean it, press it, and squat it a couple of times. If you have energy for dumbbells after that more power to you.
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