ok about 3 months ago I quit whight training(long story why) but befor that I had been training for 9 months doing 2 FBW(just dumbell workouts)
workout A
dumbell squats
Dumbbell Squat
dumbell rows
Dumbbell Bent-over Row
dumbell bench press
Dumbbell Bench Press
upper body assistance exercise(your choice)
rotator cuff work(cuban press)
Cuban Press
workout B
stiff leg db deadlift OR one leg single leg deadlift
Exercises - Free Weight - Dumbbell Stiffleg Deadlift
chinups/pullups(sorry, you HAVE to get a chinup bar...db's wont replace it)
DB military press
Dumbbell Shoulder Press
lower body assistance exercise(your choice)
rotator cuff work
and I did not know you were spossed to keep the reps to a minimum of 12 per set so I foolishly just increased as I progress I did get mucle growth from these workouts tho here are my last sets and reps befor I had quit
workout A
dumbell squats 3x11
dumbell rows 3x11
dumbell bench press3x14
push-ups 2x20
Cuban Press 3x11
workout B
stiff leg db deadlift-3x12
chinups/pullups 2x10
Dumbbell Shoulder Press3x14
leg riases 3x5 holding legs for about 30 second each rep
external rotator on knee-3x11
I know alot of the reps don't go passed what I'm talking about but am I ok plus I need a new A and B FBW(just dumbells) I could use
workout A
dumbell squats
Dumbbell Squat
dumbell rows
Dumbbell Bent-over Row
dumbell bench press
Dumbbell Bench Press
upper body assistance exercise(your choice)
rotator cuff work(cuban press)
Cuban Press
workout B
stiff leg db deadlift OR one leg single leg deadlift
Exercises - Free Weight - Dumbbell Stiffleg Deadlift
chinups/pullups(sorry, you HAVE to get a chinup bar...db's wont replace it)
DB military press
Dumbbell Shoulder Press
lower body assistance exercise(your choice)
rotator cuff work
and I did not know you were spossed to keep the reps to a minimum of 12 per set so I foolishly just increased as I progress I did get mucle growth from these workouts tho here are my last sets and reps befor I had quit
workout A
dumbell squats 3x11
dumbell rows 3x11
dumbell bench press3x14
push-ups 2x20
Cuban Press 3x11
workout B
stiff leg db deadlift-3x12
chinups/pullups 2x10
Dumbbell Shoulder Press3x14
leg riases 3x5 holding legs for about 30 second each rep
external rotator on knee-3x11
I know alot of the reps don't go passed what I'm talking about but am I ok plus I need a new A and B FBW(just dumbells) I could use