What is best "Dumbbell & Body only" FULLBODY compound workout for Beginner?

[rogueblue]

Hi there

What is best "Dumbbell & Body only" All-round FULLBODY compound workout for Beginner?

I can't afford to go to gym & use machines right now, so got a few dumbbells, a bench & a pull up bar. So I can't do for instance "- Military Press / Seated Overhead Press".
I also have an exercise bicycle.

I'm a bit over-weight and want to loose fat and build muscle.

I've read in "answers to common questions" on this site ... quote
"The primary compound lifts are:
- Squats
- Deadlifts
- Bench Press
- Rows (barbell, t-bar, etc.)
- Pullups, Chinups, & Dips
- Military Press / Seated Overhead Press

You can and will get big by doing these exercises. Please learn and use good form on these exercises!"

Thanks
Rob

[sakofan]

You've answered your own question. All the compound lifts can be done with dumbells, a training program is really about your imagination.

Working with dumbells, I started out way back when like this:

Legs:
Squat (hold them at your sides)
Straight leg deadlift
Lunges
Step ups
Calf raises

Arms / shoulders
Raises (lateral, front...take your pick)
Shoulder / military press
Curls
Skullcrushers / pullovers (I refused to do kickbacks, but that's me)

Abs/core
Crunches holding a DB
Leg raises keeping a DB inbetween the feet

Back
Rows of all sorts
Deadlift
Hyperextensions

Chest
Flies
Bench press (incline / decline / flat)

[TR0LLF4CE]

I was stuck with DBs and a pull-up bar for a few months. I can't claim this is the perfect programme, but it worked for me:

#A
Static Lunge 3x5
Overhead Press 3x5
Bentover Row 3x8
Weighted Crunch 2x12
Hammer Curl 2x10

#B
Static Lunge 3x5
Floor Press 3x5
Stiff-Legged Deadlift 3x8
Chin-Ups 3xF
Lying Tricep Extension 2x10

Schedule:

#Week 1
Mon: A
Wed: B
Thu: A

#Week 2
Mon: B
Wed: A
Thu: B

. . .

As for fat loss, diet is the key here. To burn fat, you must consume less calories than you burn; to build muscle, you must consume more calories than you burn. It is up to you over which process you favour first. But as a beginner, you can still make decent strength gains whilst on a caloric deficit, since much of it will be neural.

[Scotlad]

pistols
glute ham raises
pull ups
push ups(dips)
inverted rows(one arm rows)
handstand press ups(overhead db press)
bridges
planks

you probably dont have much weight to do conventional exercises like squats and deadlifts

[rogueblue]

As for fat loss, diet is the key here. To burn fat, you must consume less calories than you burn; to build muscle, you must consume more calories than you burn. It is up to you over which process you favour first. But as a beginner, you can still make decent strength gains whilst on a caloric deficit, since much of it will be neural.

Thanks Everyone for your replies.

TR0LLF4CE (and anyone else who'd like to comment on it) ... I'm a little confused here...
What if one is over weight and wants to burn fat, but at the same time put on muscle? Is it not possible?
So at the moment I AM eating less carbs (less carolies) and doing more protein(low in carbs) & fruit & veg. Do calories really effect muscle building? I thought it was mainly protein along with other extras like amino acids etc...?
I have a lot fat all round that I want to loose obviously (about 15kg to my recommended body weight), but it's mainly on my belly (as do most over weight men lol! I have cut down almost completely on alcohol & other "bad" foods)

Another thing which might be a bit of a problem and I don't know how much and whether just to start a new thread on it is ...
I'm vegetarian!
So I'm doing low carb protein shakes, boiled egg eggs, legumes , nuts , seeds etc ...

Thanks again