Free Weights Routine - Dumbbell Only on Benches?

[JamesU2005]

Trying to put together a new free weights routing after a new gym opened close by with more free weights than my previous.

However, I don't have a spotter and there's limited benches with a rack, which seems to have a queue most times Though lots of flat benches that can also be moved to incline.

So can I just swap out the barbell bench movements to dumbbells?

Will use barbell's for all standing/bent over movements.

Any tips on putting together a routine?

 

[TommyV]

Some people favour more with one then the other in terms of technique/progress/weight lifted etc, just try out both and see what feels best for you, maybe a month of BB, then a month of DB and see how you feel? Whichever you choose, leave your ego at the door and remember initially, technique is more important than chucking heavy weight around, always!

Types of excercise (assuming you are on about chest..);

- BB Flat press
- DB Flat press
- DB Flat press
- BB Incline Press
- DB Incline Press
- DB Incline Flys
- Dips/Weighted Dips
- Cable Flys
- Cable press

Also, i'm assuming you are planning on doing chest on a monday, monday seems to be national chest day i swear! If it's real busy, just do legs that day

 

[BennyC]

Yep should be fine.

Any strength work generally would be better on a bar as you'll be able to shift more and find recruitment of the right muscles easier but it shouldn't be a problem at all.

There's a routine in GordyR's sticky or google for stronglifts or starting strength.

 

[JamesU2005]

Thanks for the quick responses.

I'm just worried that I shouldn't be trying Barbells on benches without a rack or spotter?

I've been doing a machine based workout for a while now but with free weights now being available I want to switch to them.

I'll try and spec myself a routine and post here for your critique

 

[JamesU2005]

Do you think this is do able in a 40 minute workout?

This any good?

Monday (Chest/Triceps)

Flat Dumbbell Press – 3x8
Incline Dumbbell Bench – 3x8
Tricep Extensions Dumbbell – 3x8
Close Grip Dumbbell Press – 3x8
Seated Dumbbell Military Press -3x8
Lateral Dumbbell Raises – 3x8


Wednesday (Back/Biceps)

Dead Lifts – 3x8
Bent over Row Barbell – 3x8
Lat Pull Downs 3x8
Barbell Bicep Curl -3x8
One arm Dumbbell hammer Curls – 3x8


Friday (Legs/Abs)

STILL TO DO

 

[BennyC]

Looks alright.

Personally I'd do all my pressing movements first otherwise you're going to have fatigued your triceps when it comes to doing your shoulder presses. Unless you plan on pre-exhausting?

I wouldn't be using BB's on a bench without a spotter. Not with weight I couldn't comfortably handle, or rest on myself without injury if I fail. Have a look at how to bail out of a lift. Some good videos on youtube.

Close grip DB press? Isn't possible is it? Dips would probaly be a better solution.

 

[JamesU2005]

Thanks BennyC, here's a revised Monday. This a better order?

REVISED

Monday (Chest/Triceps)

Flat Dumbbell Press – 3x8
Incline Dumbbell Bench – 3x8
Seated Dumbbell Military Press -3x8
DIPS – 3x8
Lateral Dumbbell Raises – 3x8
Tricep Extensions Dumbbell – 3x8

 

[BennyC]

Yeah looks better now.

You 'should' in theory do your weaker angles first. So technically should start with shoulder then incline then flat. Though you can just change this around as and when. It's not imperative.

 

[Morba]

Thanks for the quick responses.

I'm just worried that I shouldn't be trying Barbells on benches without a rack or spotter?

I've been doing a machine based workout for a while now but with free weights now being available I want to switch to them.

I'll try and spec myself a routine and post here for your critique

You shouldn't really need a spotter or a rack unless you are doing silly weight.
There is no need to be working out at 100% all the time and 99.99% of people manage to do bench to an appropriate intensity without the need of someone watching.

 

[JamesU2005]

You shouldn't really need a spotter or a rack unless you are doing silly weight.
There is no need to be working out at 100% all the time and 99.99% of people manage to do bench to an appropriate intensity without the need of someone watching.

Hmmmm now I'm not sure what to do

 

['Wes]

I train on my own in my garage only using Barbells and Dumbbells, i don't have a spotter and i do just fine without one.

 

[Psycho Sonny]

You shouldn't really need a spotter or a rack unless you are doing silly weight.
There is no need to be working out at 100% all the time and 99.99% of people manage to do bench to an appropriate intensity without the need of someone watching.

i try and up the weight i can do every time i do a workout, sometimes this means i fail, the rack has saved me countless times from injury. in my opinion a rack or a spotter is essential. you cannot push yourself as much without one.

I train on my own in my garage only using Barbells and Dumbbells, i don't have a spotter and i do just fine without one.

thats dangerous and not exactly recommended by anyone. you cannot be pushing yourself too hard? imagine trying to bench 100kg+ without any safeguards?


im sure i could go do some weights without a rack, but im 100% sure i wouldnt progress as fast as i would with one.

 

[Morba]

I do bench 100+ without safeguards. What you are confusing here is weight and intensity.

If you are doing 1rm or very low rep ranges with lots of weight (high intensity) then yes some form of safety is needed.
If the work is higher rep with lower weight then you should know when you are starting to fail and not push for more reps. Fail to me is form fail, not absolute fail.

 

[Psycho Sonny]

I do bench 100+ without safeguards. What you are confusing here is weight and intensity.

If you are doing 1rm or very low rep ranges with lots of weight (high intensity) then yes some form of safety is needed.
If the work is higher rep with lower weight then you should know when you are starting to fail and not push for more reps. Fail to me is form fail, not absolute fail.

what if something happened? say a loud bang? or something distracted you? its a bit like cleaning a window of a building on the 3rd floor with no safety equipment, just hanging onto a ledge. if anything were to happen unexpectedly, your in for a whole heap of trouble. its a huge risk to take that everything will be A ok, 100% of the time.

you may be comfortable with the weight and be able to do 100 reps with it, but that weight is still enough to do some serious damage should anything go wrong.

im just giving the other guy the flip side of the coin, so he knows the advantages and disadvantages of such a system.

 

[Morba]

By that respect dumbells some exercises should never be performed due to their potential risk!

There is a need in everything to be sensible, if you are pushing hard then you should think about safety, but it shouldnt stop you working out.

 

[BennyC]

By that respect dumbells some exercises should never be performed due to their potential risk!

There is a need in everything to be sensible, if you are pushing hard then you should think about safety, but it shouldnt stop you working out.

This.

I'll have a spotter for any BB work as using suicide grip or any injuries resulting in the weight suddenly descending could be nasty. DB's there aren't any issues. Learn how to bail/put them down properly and you shouldn't really need spotting with DB's except to force reps which isn't essential. Rest/pause training is probaly just as effective.

 

['Wes]

thats dangerous and not exactly recommended by anyone. you cannot be pushing yourself too hard? imagine trying to bench 100kg+ without any safeguards?

I do push myself hard, but i stop before failure so i can always put it back on the stand. Spotters aren't a necessity if you're clever and know when to stop.