Dumbbell all round workout

T

The_JinJ

0
First post so hi!

Just got a set of dumbbells and trying to workout a routine to exercise all the muscle groups. Unfortunately I don't have a bench :(

What I came up with so far:

Triset A (Chest/Back/Abs):
Push Ups - 3 sets x10-12 reps (no rest)
One Arm Dumbbell Rows - 3 sets x10-12 reps (no rest)
Crunches - 3 sets x25-40 reps (1 minute rest)

Triset B (Delts/Biceps/Triceps):
Dumbbell Upright Rows - 3 sets x10-12 reps(no rest)
Dumbbell Curls - 3 sets x10-12 reps (no rest)
Overhead Triceps Extensions - 3 sets x10-12 reps (1 min rest)

Triset C (Thighs/Hamstrings/Calves):
Squats - 3 sets x10-12 reps (no rest)
Stiff Legged Deadlifts - 3 sets x10-12 reps (no rest)
One Leg Calf Raises - 3 sets x10-12 reps (1 min rest)

For cardio I go running 3/4 times a week
So was planning weights as above day 1, cardio day 2, weights day 3 etc...

Is this missing anything I should be exercising? Better alternatives to the exercises listed?
Not sure the squats and deadlifts will be suitable because of limited weights I have (60kg)

Any thoughts, comments etc much appreciated :)
 
I don't see a shoulder press, which can be done seated or standing.
I would do lateral raises instead of upright rows.

I would do a FULL BODY workout 2-3x a week, rather than three separate workouts (unless I misunderstand your post)

I'd hit garage sales and try to find a cheap flat or adjustable bench...nothing elaborate.
 
malkore said:
I don't see a shoulder press, which can be done seated or standing.
I would do lateral raises instead of upright rows.

I would do a FULL BODY workout 2-3x a week, rather than three separate workouts (unless I misunderstand your post)

I'd hit garage sales and try to find a cheap flat or adjustable bench...nothing elaborate.
Click to expand...

Thanks for the reply :)

Here's the updated plan so far - 3 times a week.
Not 100% sure on the Triset 3 part - are there better exercises for legs I could use? Is lack of useable weight a problem for squats and deadlifts?

Triset A (Chest/Back/Abs):
Push Ups - 3 sets x10-12 reps (no rest)
One Arm Dumbbell Rows - 3 sets x10-12 reps (no rest)
Crunches - 3 sets x25-40 reps (1 minute rest)

Triset B (Delts/Biceps/Triceps):
Dumbbell Lateral Raise - 3 sets x10-12 reps(no rest)
Shoulder Press - 3 sets x10-12 reps(no rest)
Dumbbell Curls - 3 sets x10-12 reps (no rest)
Overhead Triceps Extensions - 3 sets x10-12 reps (1 min rest)

Triset C (Thighs/Hamstrings/Calves):
Squats - 3 sets x10-12 reps (no rest)
Stiff Legged Deadlifts - 3 sets x10-12 reps (no rest)
One Leg Calf Raises - 3 sets x10-12 reps (1 min rest)
 
You must log in or register to reply here.
Back
Top