1) BICEPS
-Standing inclined curl (you put your elbow on smth to fix it, killer exercise ps:unilateral)
-Standing inclined curl (this time you hold both and you stay straight, ps:bilateral)
-Hammer (you can swap the position of classic curls & hammer)}
-Classic curls alternated (you can swap the position of classic curls & hammer)}
2) CHEST (requires motivation) {always start with the inclined exercises} tip:declined is useless if aesthetic is your goal, otherwise you will get boobs, just focus on upper
-Inclined DB chest press
-Inclined Flies
-Pec Deck Dumbbells
-Dumbbell bench press
-Dumbbell bench Flies
-Dumbbell Pull-Over
3) TRICEPS
-Two-Arms Triceps Extension
-Triceps Kickback
-One-Arm Triceps Extension
-I have an exercise which mimic the classic alternated curls but for triceps (dunno the name)
4) BACK
-One Arm Row
-Dumbbell Wide Row
-Deadlift (one DB in each hand) ps:deadlift is a roundbutt, not a full squat!
-Kneeling One Arm Row
-Sometimes I'll add a rear delt exercise in my back day : Bent-Over Rear Deltoid Raise
5) Shoulders
-Standing arnold press
-Lateral/Front raises (i switch between one of them every week)
-Military press
-Crouched Rear Deltoid Row
6) Legs
-Stationary Lunge
-Squat
-Bulgarian Split Squat (most painful exercise ever ^^^^specially at the end)
7)8) Traps & Forearms
I have 3 isolating exercises for traps and 3 or 4 for forearms but couldnt find the names sry : S
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10-17-2015, 05:44 AM #1
Wanted to share with you my dumbbell only program
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10-17-2015, 06:17 AM #2
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10-17-2015, 06:25 AM #3
because i dont have the money to suscribe to gym
i even have troubles to have the best diet due to lack of money
I like this way of workingout, you talk but im pretty sure im more aesthetic than u
did u even know dumbbells work muscles machines dont ? the stabilizer ones
It's all about contracting and proper form
You can add weight, or you can just make the exercise more difficult
You are just pointless im sry. Try squat or deadlift with dumbbells, it will kick your @$$ off more than u expect
Hate those ppl : IF YOU WANT MUSCLES LIFT DAMN HARD HEAVY COMPOUNDS ONLY MAN YEAH IM MANLY BEAST
Theres more than this way to workout on
Cya plox
ps:feel free to anwser me so I can execute u again newbieLast edited by victorztw; 10-17-2015 at 06:40 AM.
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10-17-2015, 06:42 AM #4
If working out at home with dumbbells only was so great no one would go to gym.
Heavy compound lifts are necessary for muscle growth but a pair of dumbbells just isn't enough
If you can't afford gym - go ahead train at home but your "program" has no sets no reps no split or full body routine... as i said
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10-17-2015, 06:47 AM #5
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10-17-2015, 06:49 AM #6
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10-17-2015, 06:51 AM #7
- Join Date: Aug 2012
- Location: Michigan, United States
- Age: 60
- Posts: 20,608
- Rep Power: 335225
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10-17-2015, 06:56 AM #8
YES IM ACTUALLY ANGRY BECAUSE OF RETARDS LIKE YOU DAT POLLUTE THE INTERNET WITH THEIR BRAIN-LIMITED AKNOWLEDGES. I'M LOOKING EVERYDAY FOR NEW STUFF & IM MORE DEDICATED THAN YOU INTO IT (PRETTY SURE OF IT) SO GTFO UGLY **** TRY TO LESSON SOMEONE ELSE BECAUSE U JUST KNOW THE BASICS YOU LEARNED AT THE BEGINNING OF A COACH STUDY OR YOU RE JUST HANDLESS LIKE MOSTLY PPL AND U WILL NOT LOOK FOR NEW STUDIES OR SO AND JUST SPRAY THE BB.COM BROSCIENCE
****in noob
ps: Was answering Mikkkkkk01 the dumb cu nt
ps2: Still waiting for your pic, mine is there : http://postimg.org/image/awr0qu939/
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10-17-2015, 06:57 AM #9
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10-17-2015, 06:58 AM #10
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10-17-2015, 07:00 AM #11
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10-17-2015, 07:01 AM #12
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10-17-2015, 07:08 AM #13
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10-17-2015, 07:08 AM #14
Squid24
Dumbbell only workout provides maybe less gains but better aesthetics (which is my goal atm)
You burn fat like an industrial machine
You have all the muscles needed for a good posture
All my body is symmetrical and proportionnal (trust or not idc)
You dont need to isolate abs because to keep your back straight you need to use them
You developp ****in athletism and you feel like full-energy
Also my core is strong af since i told you i always need my core to keep my back straight
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10-17-2015, 07:09 AM #15
- Join Date: Aug 2012
- Location: Michigan, United States
- Age: 60
- Posts: 20,608
- Rep Power: 335225
You need more frequency. You are only hitting your muscles once a week. There is a programing balance link in my sig. Check that out if you want to make your own program, but get your balance in order. Meanwhile check this one out for size. The balance is a lot better than what you have:
My Log - https://forum.bodybuilding.com/showthread.php?t=170367151&page=50
"Muff divers local #69.....no muff too tough....we dive at five"
Fierce 5 Programs ->https://forum.bodybuilding.com/showthread.php?p=1266579671#post1266579671
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10-17-2015, 07:11 AM #16
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10-17-2015, 07:14 AM #17
- Join Date: Aug 2012
- Location: Michigan, United States
- Age: 60
- Posts: 20,608
- Rep Power: 335225
Victor,
I am not saying that doing just dumbbells is bad, I am saying you have more pushing than pulling going on and you need to work on the balance part of it. You also need more frequency, like hitting your muscles 3 times a week vs 1.
Also, you will run out of weight sooner than later for your leg workouts, and you know I am not wrong about thatMy Log - https://forum.bodybuilding.com/showthread.php?t=170367151&page=50
"Muff divers local #69.....no muff too tough....we dive at five"
Fierce 5 Programs ->https://forum.bodybuilding.com/showthread.php?p=1266579671#post1266579671
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10-17-2015, 07:20 AM #18
- Join Date: Aug 2012
- Location: Michigan, United States
- Age: 60
- Posts: 20,608
- Rep Power: 335225
And like Mikk said, you are hitting your smaller muscle groups 4 times, due to the fact of the other pressing and pulling movements. You do not need just a Bicep or Tricep day. <<< That is just stupid
My Log - https://forum.bodybuilding.com/showthread.php?t=170367151&page=50
"Muff divers local #69.....no muff too tough....we dive at five"
Fierce 5 Programs ->https://forum.bodybuilding.com/showthread.php?p=1266579671#post1266579671
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10-17-2015, 07:20 AM #19
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10-17-2015, 07:21 AM #20
Thanks I'll have a look on this, but what you guys dont get, is that my exercises are not rly isolating ones, it recruits a lot of muscles.
Squid, hitting one bodypart everyday is decent if you work it well you said hitting a body part once a week is not enough, but for me it is lol, i see gains every week, 4exercises in a row on the same bodypart definitely is enough (even once a week), and i told you im working the aesthetics so symmetry & proportions are my main goals, so yes i need to hit every body part in depth (this is why i'll chain exercises on the same part, and as I work all the parts I cant do the same twice a week). But when i'll reach a point where i'll be stucked i'll get a look on this, thanks anyway
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10-17-2015, 07:26 AM #21
Squid, I dont like heavy legs anyway ^^ lunges + bulgarian split is enough for me, but yes for optimal growth its not enough im ok with u on that
I also agree that i lack of pulling
ps: i pref to chat with someone like u Squid, than the other retard with 0 aknowledge, appreciated
forgot to mention my stats
82kg 1m83 BF<8%(not sure for BF but i guess)
Also you guys dont have pb to eat, i definitely lack of money :/ (like for today just ate carrots and eggs atm :s)
alcoholic dad + mental illed mom => sad lifeLast edited by victorztw; 10-17-2015 at 07:36 AM.
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10-17-2015, 08:06 AM #22No brain, no gain.
"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
Where the mind goes, the body follows.
Ironwill Gym:
https://forum.bodybuilding.com/showpost.php?p=629719403&postcount=3388
Ironwill2008 Journal:
https://forum.bodybuilding.com/showthread.php?t=157459343&p=1145168733
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10-17-2015, 08:11 AM #23
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10-17-2015, 08:26 AM #24
- Join Date: Apr 2012
- Location: United States
- Posts: 21,406
- Rep Power: 1575131
It's just the internet. You gotta calm down man. You wouldn't like it if I insulted you like you were doing to Mikkk. There is always someone better. Please keep that in mind.
What you've effectively done is take a poorly balanced bro split and then limit it with DBs. DBs can be used effectively, but are a significantly limiting factor due to restricted weight and a lack of important movements. I can go on and on about why this is a poor program, but I get the feeling that you are more interested in arguing with people that don't agree with you than actually wanting to learn.
You're arguing that you've done all this research, but if you had then you wouldn't be arguing with people telling you basic stuff like more frequency=more results. That's in the stickies, which IMO is the first place for you to research when joining a forum.Experience, not just theory
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10-17-2015, 08:35 AM #25
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10-17-2015, 08:48 AM #26
- Join Date: Apr 2012
- Location: United States
- Posts: 21,406
- Rep Power: 1575131
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10-17-2015, 09:06 AM #27
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10-17-2015, 09:19 AM #28
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