Dumbbell workout

drdimmer · 21 Jun 2008 at 22:44

I have recently acquired a set of dumbbells which I would like to put to some good use in a home ´training programme´, but I am aware of dumbbells being a limiting factor. I have come across this thread but am unsure as to what I should be doing, I´m after an all body workout (as possible as that is with dumbbells). There are a lot of suggestions made in the thread but I´m unsure as to how these should be split between days (sorry it´s all new!).

Any help on a basic home training programme based on bodyweight exercises/dumbbells would be greatly appreciated.

benjo plz. · 21 Jun 2008 at 22:46

You can do everything with them, but weight will be the limiting factor.

richard104 · 21 Jun 2008 at 22:48

Do you have a bench and what weight do these db's go up to?

drdimmer · 21 Jun 2008 at 22:52

No bench and 15K (two sets of 7.5 but can throw all the weights on one bar).

benjo plz. · 21 Jun 2008 at 22:54

I think most importantly you need some more weight, possibly a bench and a bar as well.

Secret_Window · 22 Jun 2008 at 00:08

I had the same problem. You can do quite a bit with dumbbells but not much, with weight being the limiting factor. So I bought some more weights (heavier ones) and a bench plus a barbell. Some of the benches with the barbell come with an exercise sheet to follow.

benjo plz. · 22 Jun 2008 at 00:22

exrx or similar is good for exercises.

Secret_Window said:
but not much

? you can get pretty heavy dumbells lol.

Killa_ken · 22 Jun 2008 at 03:19

Secret_Window said:
I had the same problem. You can do quite a bit with dumbbells but not much, with weight being the limiting factor. So I bought some more weights (heavier ones) and a bench plus a barbell. Some of the benches with the barbell come with an exercise sheet to follow.

I have a pair of 140lb dumbells.......

drdimmer · 22 Jun 2008 at 09:56

Cheers, any one got any suggestions for a set of db workouts? I know where to find them but I'm not sure as to how you're suppose to group them over various days.

shifty_uk · 22 Jun 2008 at 10:11

The only equipment I use is dumbbells/adjustable bench. Every so often I'll just buy a new set of weight upgrades, when they get too light.

drdimmer · 22 Jun 2008 at 10:28

From the other thread I linked to:

Gavstar said:
So in summary:

Shoulders
Standing db press

Triceps
Bench dips http://www.exrx.net/WeightExercises/Triceps/WtBenchDip.html

Chest
Pressups, elevate your feet to make them harder

Legs
db lunges http://exrx.net/WeightExercises/Quadriceps/DBLunge.html
or
db 1 legged squats http://exrx.net/WeightExercises/Quadriceps/DBSingleLegSplitSquat.html
db stiff legged deadlifts http://www.coopersguns.com/videos/e...f-leg-deadlift/

Lower back
the SLDLS should hit this too
db snatch (works a lot more too!) http://www.athletics.ucr.edu/strengthconditioning/dbsnatch.htm

Upper Back
db bent over row http://exrx.net/WeightExercises/BackGeneral/DBBentOverRow.html

Maybe throw in some shrugs for your traps if you want

What kind reps should I be looking, at how should I split them. Any more suggestions?

Secret_Window · 22 Jun 2008 at 11:13

benjo plz. said:
exrx or similar is good for exercises.
? you can get pretty heavy dumbells lol.

I know, I was talking about his current weights. Most dumbbell kits, come with not-so-heavey weights. Thus meaning if you want to push yourself further you have to buy extra weights.

drdimmer · 22 Jun 2008 at 11:42

Which I appreciate but if I'm honest, I'm not that strong atm. I'm not so weak such that I can't do pressups and the like. I can do a sets of 20, but as I use to be quiet into my long distance running I haven't really got any great 'muscle'.