Need dumbell exercise routine help.

Drake5

Drake5

Drake5

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Joined
12 Dec 2005
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I'm really stuck with what type of dumbell exercises I should be doing. I'm thinking that I should do

Monday (Chest/Shoulder/Triceps)
Wednesday(Back/Biceps)
Friday (Legs/Abs)

But I have no idea what type of dumbell exercises I should be doing for each muscle group. I don't have a bench so this will limit me a bit, although I have floor space so I can lay down.

I'd appreciate it if anyone could help me devise a plan as I keep swapping and changing things up and I fear I wont progress in the long run.

Cheers
 
How about this?

Monday (Chest/Shoulder/Triceps)

Flat Chest Press – 3x8
Pressups 3x8
Skull Crushers – 3x8 (similar to lying tricep extensions)
Seated Dumbbell Military Press -3x8
Lateral Dumbbell Raises – 3x8

Wednesday (Back/Biceps)

Pressups 3x8
Bent over one arm Dumbbell rows – 3x8
Chin Ups 3x8 (Lat pull downs, can’t do chins yet)
Bicep Curl -3x8
One arm Dumbbell hammer Curls – 3x8

Friday (Legs/Abs)

Situps 3x8
Dumbbell Lunges – 3x8
Calf Raises-4x10
Abdominal workout (Crunches, leg raises, etc)
 
TheBrooder said:
Have a look at http://stronglifts.com/stronglifts-5x5-beginner-strength-training-program/ and adapt them to DB
Click to expand...
This is actually quite poor advice, light dbs are not suited for big compound 5x5 at all.

Although, Tom, I notice in your last post you plan on doing lat pull down. How are you doing this with dumbbells?

Monday looks fine.

Wednesday:
Pressups don't work your back or biceps :)
Add in some rear delt work (kind of like a lateral raise but bent over)
Try doing some kettlebell swings, but with your dumbbell (search on youtube)

Friday:
Focus on mainly doing lots of lunges. Try walking lunges as well, because these add in some core stability work. Also try reverse lunges, look them up on youtube (but don't get distracted by getting more general "tips" from there)


In general, you are probably going to find that your dumbbells aren't heavy enough. If this is the case, try reducing your rest intervals AND adding a few more reps per set. You want to be close-ish to failure on the last few reps.
 
Dumbell clean + jerk. Just looked at some videos of people doing it on youtube and they seem to do it with a dumbell in each hand and not off the floor, I do them one handed and always off the floor. I don't really have any room to use my barbell at the moment so I do those.
 
Tom_D said:
I did dumbell lunges today and WOW they hurt! Nice to feel a burn though!!
Click to expand...

Walking lunges are my favourite leg exercise, leaves me a broken man.

When pressups get too easy add a backpack full of books to ur back for extra weight and raise your feet up off the ground
 
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