Please Help

B

Brago63

0
ok please I'm aware a FBW is constructed as such:

workout A
squat variation
horizontal push variation(bench)
horizontal pull variation(bent over rows)
any upper body isolation movement(optional)
rotator cuff work(cuban press)

workout B
deadlift variation
vertical push(military press/chinups/pullups)
vertical pull(chinups/pullups)
lower body iso(optional)
rotator cuff work

its from what protienboy tought me

when I go to the exercise guild I can't seem to find one of each exercise that takes dumbells.

my old workouts were these:

workout A
dumbell squats
Dumbbell Bent-over Row
Dumbbell Bench Press
upper body assistance exercise(push-ups)
rotator cuff work(cuban press)


workout B
stiff leg db deadlift OR one leg single leg deadlift
chinups/pullups(sorry, you HAVE to get a chinup bar...db's wont replace it)
Dumbbell Shoulder Press
lower body assistance exercise(Leg lifts)
rotator cuff work(External rotator on knee)

I'm trying to change my FBW's considering I've been doing these ones for about six month and I should have changed them along time ago so can you guys help me out.
 
No,not that I can see, have you only got dumbells? do you have any way of getting into a gym or accessability to heavy weights?
 
Personally, I think you should keep the squats, deadlifts and pullups. But here are a few you can mix in:

squat
dumbell flyes
one-arm db rows
bench dips
cuban press

deadlift
push press
pullups
dumbbell lunges
rotator cuff work

Others might be:

Arnold press
DB Snatch
Step-ups
Upright rows
Jump squats
Dumbbell pullovers
Dozens of iso exercises, as well
 
laner said:
No,not that I can see, have you only got dumbells? do you have any way of getting into a gym or accessability to heavy weights?
Click to expand...

no but I plan to buy more dumbells and when my lil bro gets to the age of 11 My mom siad I could get barbells...I'm trying to make my own personal gym but I only have a flat bench and 4 piars of dumbells
 
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