dumbell workouts
- Thread starter Devon
- Start date
Bodybuilding.com - The Future Of Bodybuilding! Huge Bodybuilding Site. has some great resources you can use to put together a workout that fits your style. They have a resource tool that allows you to devise your own workout schedule, whether for it be one targeted muscle group or a split-body training workout plan.
I have used this tool in the past when I grow tired of trying to think of things to build in my original workouts that might serve me well. If you have any questions on how to navigate through the site let me know.
-JJ
I have used this tool in the past when I grow tired of trying to think of things to build in my original workouts that might serve me well. If you have any questions on how to navigate through the site let me know.
-JJ
when im here ExRx Weight Training Workout Templates
which one of these do i choose? i plan on working out 3 times a week
Legs, Torso, Arms (4)
Legs, Pull, Push (4)
Alternating Push / Pull (4)
Alternating Upper / Lower (2)
there are so many work outs its confusing
which one of these do i choose? i plan on working out 3 times a week
Legs, Torso, Arms (4)
Legs, Pull, Push (4)
Alternating Push / Pull (4)
Alternating Upper / Lower (2)
there are so many work outs its confusing
this isn't a routine, just a list of good exercises
dumbbell bench press
dumbbell flyes
shoulder press
bent over rows
lateral raises
bent over raises
front raises
lunges
farmer walks
calf raises (you need a single stair, or a block of wood)
stiff leg deadlifts
romanian deadlifts
not to mention bicep curls, hammer curls, and tricep extensions.
the only muscles that are hard to work thoroughly with dumbbells are the quads and upper back. a pullup bar and heavy dumbbell squats can make up for it.
should get you started
dumbbell bench press
dumbbell flyes
shoulder press
bent over rows
lateral raises
bent over raises
front raises
lunges
farmer walks
calf raises (you need a single stair, or a block of wood)
stiff leg deadlifts
romanian deadlifts
not to mention bicep curls, hammer curls, and tricep extensions.
the only muscles that are hard to work thoroughly with dumbbells are the quads and upper back. a pullup bar and heavy dumbbell squats can make up for it.
should get you started
Malkore's list of exercises is pretty much all you need to get you started.
For what it's worth, I've taken many of those exercises listed by Malkore ( adding a couple of suggestions of my own
) BUT I've simply listed all of them in one body part order sequence that you often see in many basic FBW routines. However, the sequence below isn't a routine, just a list of possible exercises ( by body part ) you could choose from to form a routine.Of importance to you however, is that all the exercises listed below are easily done with only dumbbells and a non-adjustable bench ( where applicable ).
Legs:.............Squats, Lunges, Reverse Lunges, Romanian Deadlifts, Seated Calve Raise ( with block - as per Malkore ).
Chest:........... Bench Press, Fly, Pullover
Back:............. Bent-over Rows, One Arm Row, Lying Row, Lying or Seated Reverse Fly [ Lying = chest down / ' prone ' on your bench ]
Shoulders:...... Shoulder Press, Lateral and / or Front Raise
Biceps: ..........Seated or Standing Curls, Seated Concentration Curls
Triceps:......... Lying Tricep Extensions, Overhead Tricep Extensions, Tricep Kickbacks
Abs:.............. Crunches, Reverse Crunches
Chest:........... Bench Press, Fly, Pullover
Back:............. Bent-over Rows, One Arm Row, Lying Row, Lying or Seated Reverse Fly [ Lying = chest down / ' prone ' on your bench ]
Shoulders:...... Shoulder Press, Lateral and / or Front Raise
Biceps: ..........Seated or Standing Curls, Seated Concentration Curls
Triceps:......... Lying Tricep Extensions, Overhead Tricep Extensions, Tricep Kickbacks
Abs:.............. Crunches, Reverse Crunches
If all I had were dumbells I would be sure to do DB Snatch and DB Clean & Press.
I wouldn't worry about doing both of them. Your time will be better spent on the compounds.