Dumbells + ball = workout?

Soldato
Joined
7 Sep 2005
Posts
3,312
I have been making decent gains at the gym, but I want to race my bike next year which will cost me a fortune!
So am going to quit the beer (most of the time :) ) and try and workout at home with the dumbells I got so save money on gym.

I have 2 dumbells and 4*10kg, 4*5kg, 4*2.5kg and 4*1.25 kg in weights to go on them. The exersize ball is made to take 400kg, so is fine for benching on.

Is it possible to get a good regime going.

I was thinking something like this....

Monday

Shoulder press 3*8
Dumbell bench press 3*8
Weighted press ups 3*8
weighted press ups on bars, but hands next to each other so it works the tri's


Wednesday

Bent over one arm dumbell rows - 3*8
Dumbell in each hand dead lift (not sure if its possible) 3*8
Bicep curls with arm over the ball
Pull ups if I can find somewhere to do them in the house (can't think of anywhere actually) can this be replaced with anything?
3*8 Shrugs

Friday (this is the hard one)

A2G squats with a dumbell in each hand 3*8
Lunges 3*8
calf raises 3*8 dumbell in each hand.

If anyone can help then please do!
 
Associate
Joined
27 Jan 2003
Posts
1,526
Location
Bristol
Dumbell locked between the knees and do weighted dips, works your tris and enitire shoulder girdle, will also work chest and upper back
 
Back
Top Bottom