Do you know any good dumbbell only routine ?
I don't know if it's any good, but here's some stuff
http://www.youtube.com/playlist?list=PLNb3XP1Q9hfzfEBqj9p7rd1HszggKadH0
Running (or any cardio): xxRxxRx
Lifts: ABxABxx
Increase weight when you can fully do the sets.
A
pushups 3x8
dips 3x8
lateral raises 3x8
dumbbell flyes 3x8
skullcrushers 3x8
upright rows / dumbbell overhead press 3x8
(pistol) squats 3x8
B
planks 3x30" / hanging leg raises 3xF
supermans 3x8
pullups 3x8
dumbbell side bends 3x8
chinups 3x8
dumbbell rows 3x8
>>37665213
I saw this one randomly on jewtube and tried it out
https://www.youtube.com/watch?v=y1r9toPQNkM
The first time I tried it, I had pains in places that I didnt know about before. So it probably works. The exercises are not that popular though.
Before that I used a generic workout routine that I got from a sportschool, it was mediocre, so...
>>37665306
>athlean-x
not gonna make it
Can you not just take a barbell/regular routine and adjust it to fir your dumbbells and goals? Eg do 8-12 reps since you can't go as heavy on dbs
dumbell alone are shit, if you cant go to a gym do bodyweight workouts
>>37665397
why not both
>>37665397
Can do quite a bit with a bench, pull up bar and dumbbells desu. Assuming you purchase special dumbbell bars which are longer. Eg 18 inches and can fit more plates on it
I saw this posted a while back.
>>37665321
Are you going to converse like a functioning human being, or just spout off memes to seem edgy?
>>37665321
>>37665321
Yea well, I went through the individual exercises mentioned, and they dont seem to be that bad exactly. Plus I managed to reach the medial head tricep muscle for the first time. Even though my other routine was already normal.
>>37665213
Dumbbell squats
Dumbbell bent over rows
Dumbbell bench/incline bench
>>37665432
This one is pretty good.
Yo guys can you rate mine?
Current one:
PUSH:
4x10 Dumbbell Press
4x10 Incline Dumbbell Press
4x10 Close Grip
Dumbbell Press
4x10 Two-Handed Dumbbell Tricep Extensions
PULL:
4x10 Incline Dumbbell Rows
4x10 Dumbbell Rows
4x10 Dumbbell Bicep Curls
LEGS:
4x10 Dumbbell Goblet Squat
Before every workout I do 4x12 Sit Ups (no warmup sets) and after every workout I do 30 mins of HIIT Jump Rope
PULLxPUSHxLEGSxPULLxPUSHxLEGSx
But I'm thinking of altering it to:
A
4x10 DB Press
4x10 Incline DB Press
4x10 Close Grip DB Press
4x10 DB Tricep Extensions
B
4x10 Incline DB Rows
4x10 Flat DB Rows
4x10 DB Goblet Squat
4x10 DB Bicep Curls
Still 4x12 Sit Ups before every workout with no warmup sets and 30 mins HIIT Jump Rope after
AxBxAxBx
Btw, can't do chinups yet, I don't like negatives so I just wait till I lose weight and get more back strength. And no shoulder press cuz 3 benches already.
Should I change numbers of sets or reps? Or maybe the sequence?
>>37665213
http://danjohn.net/2014/09/five-movements-that-will-make-an-impact-overnight/
1. Find dumbbell/bodyweight exercises for each of these movements
2. implement them as you want in a full body or split routine
3. have fun
Example :
Workout A
- Goblet squat
- Push-ups / dips
- Rows
- One-arm snatches
- Farmer's walk
Workout B
- Lunges
- Military Press
- Chin ups
- Dumbbell swings
- Sit-ups
>>37665321
A lot of his advice is actually pretty good, you just have to sift through a lot of the bullshit of him trying to sell his program.
>>37665371
>Anonymous
Exactly; replace bench with DB bench, bar row with DB row, Press with DB press, etc. Just pick whatever barbell program that fits you and find alternatives.
>>37666685
http://www.otpbooks.com/exercise-program-design-fundamentals-part-2/
This is a better link.
Dan John is great, read him.
