My full body routine

J

johnnyg2008

0
Hi... i posted similar in the bodybuilding sub forum but this one seems to get more replies so:

About 5 months ago i got some dumbbells and was on a crappy isolation program for months.... but i did get a lot of strenght and my numbers of kg i can use right up..

Anyway been on FBW for about 2 weeks:

Performed on Tuesday, Thursday and Saturday:

For all exercises...
set 1: 12 reps
set 2: 10 reps with more weight
set 3: 8 reps with even more weight.

Squat
Dumbbell Chest Press
Single Arm Bent Over Rows with dumbbell
Seated Shoulder Press
Triceps Dips using a chair
Lunges
If i can be bothered: bicep curls or skull crushers... so far i haven't had the energy.

I don't deadlift.... it's just too hard to do with dumbbells and it hurts my back and ye i don't want to risk it.

I would really like to add pull-ups but I don't have access to a bar.

So how's the routine looking provided i have correct diet? Any imrpovements besides deadlifts and pull-ups?
 
for a dumbbell only routine, that's about as good as you can get. you could do calf raises if you have a stair or a thick book, cinder block, etc. just do 1 leg at a time.

if your back 'hurts' doing deadlifts with dumbbells, I'm afraid your form isn't good. deads will make the back stiff the next day, but it shoudl NEVER hurt during the lift. how heavy is the total weight you're using for deadlifts?
 
malkore said:
for a dumbbell only routine, that's about as good as you can get. you could do calf raises if you have a stair or a thick book, cinder block, etc. just do 1 leg at a time.

if your back 'hurts' doing deadlifts with dumbbells, I'm afraid your form isn't good. deads will make the back stiff the next day, but it shoudl NEVER hurt during the lift. how heavy is the total weight you're using for deadlifts?
Click to expand...

OK the routine is good that's good it took me ages to finalise it. Um about calf raises - i'd rather do an iso for bicep or triceps than calves.

Anyway... deadlifts don't hurt during the exercise... just straight after my back feels a bit sore and im scared of damaging it.. I've experimented with deadlift and i could problably do a set of 8 with 15kg dumbbells in each hand (i'm only 5ft 7 and 124 pounds, this is less than i can chest press btw) but i don't like the feeling even after using 10kg dumbbells in each hand. In fact it doesnt feel great after even just doing the motion a few times with NO weights... i just tried it. I think i'll just skip this exercise.

Thanks
 
I like how you keep increasing the weight. That is great from continued building of muscle. I am curious about why this takes you so long... I guess I mean how often do you switch up the workout and keep things fresh on your muscles?
 
danboyle said:
I like how you keep increasing the weight. That is great from continued building of muscle. I am curious about why this takes you so long... I guess I mean how often do you switch up the workout and keep things fresh on your muscles?
Click to expand...

Well i've been on this routine for 2 weeks... probably do it for another 3 or so and see where i'm at.
 
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