brand new..need help to figure it out?

M

middlechild

0
hi, i am 19+ years old, male, and i just bought a dumbell ..planning to get another soon, if i get to figure out this whole working out thing...

can you guys tell me what can i do to strengthen my arms and legs with one dumbell? any advice for a total newbie? any good sites? needing help - thanks a lot...

my aim is to get more strength on my arms and legs... if that is possible
 
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I hope you mean 'barbell' ? A dumbell is just a single hand weight and arent usually sold alone but in pairs or sets.

Theres countless resources already out there on what exercises you can do with weights at home. If you dont understand the names, look these up on google: bicep curl, shoulder press, wrist curl, bent over row, shrug, squat, lateral shoulder raise, tricep kick back.
 
How much does the dumbbell weigh and have you tried different lifts with it like bicep curls? If so, how many reps in good form can you do with it? I have a bunch of exercises you can do with just one dumbell provided it weighs enough.
 
hi, i bought another one yesterday, and started a kinda routine... the dumbells have removable weights, up to 10kg per db.
what i'm doing now is 2x10 reps of each of these (on5kg):
1. bicep curls
2.dumbell flys
3.dumbellbench press
4.triceps extension
5. stiffarm dumbell pullovers
6.side raises
7. front raises
8.rows
9. side bends
10. squats
11.lunges
12.calf raise
and 13 . 2x24 of crunches

am i doing this correctly?
 
Trainerjim said:
How much does the dumbbell weigh and have you tried different lifts with it like bicep curls? If so, how many reps in good form can you do with it? I have a bunch of exercises you can do with just one dumbell provided it weighs enough.
Click to expand...

i'm interested,.. what can i do with one dumbell as well? cos sometimes my brother borrows it
 
With one dumbell;

1. Single arm standing shoulder presses, reaching high, no lockout, wide stance.

2. Tricep extensions overhead with both hands holding the dumbell.

3. Single leg deadlift. Shift weight to working leg, dumbell in opposite hand, keep back straight and shoulder blades retracted. Squat and reach down to foot of working leg with the dumbell while keeping your back straight.

4. If you have a bench you can do bent or stiff arm pull overs across it.

5. Single leg calf raise off step holding dumbell.

6. Hold dumbell on chest while dong various crunches on ball or floor.

7. single arm chest press on stability ball.

8. Obvious variations on bicep curls and tricep kickbacks.

9. If heavy enough, single arm rows for lats.

10. Need more?
 
ok, my goals are... to build strength on my arms n legs....i'm not looking for huge biceps and muscles, i just wanna have stronger arms and legs to help me with my job, etc.

the order i do it :
1. bench press
2. curls
3. triceps extension
4.pullover
5 front raise
6 rows
7 side bend
8 crunches
9 lunges
10 calf raise
11 single calf raise
12 db squats

5kgs on each dumbell, 2x12 reps each, except for crunches, 2x30
 
Personal trainer

Hi, I'm not really a personal trainer as I can't even read ... like when the agreement for this board said that I'm not allowed to SPAM
--- AllCdnBoy ;)
 
middlechild, this is all you need.

http://www.exrx.net/Lists/Directory.html

If you require an example plan, email me on usuddy@blueyonder.co.uk
 
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