Need a routine/exercises for dumbbells

HUNTER.P

HUNTER.P

HUNTER.P

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Well I've decided to try and tone up a little, i'm 19 and to say the least become rather lazy in my teenage years :rolleyes: And never been overly interested in exercising/fitness

Hoked out my Dads old dumbbells to maybe set myself a goal towards and over the summer. Now I know there are many techniques and exercises to do but what works and how long to do them for are beyond me.

The bells have the removable weights and botth currently have 7kg on each of them (2x2kg 2x1kg and 2x0.5kg)

Can any of you more knowledgeable people recommend I could carry out daily if needs be? To start to gain some sort of tone in the upper body of somesort
 
You'll need a lot more than 7kg to make any sort of difference.

Also, "toning" (FFFFFFUUUUUUUUUUUUUUUUU) is a product of your body fat levels. So sort your diet out, and maybe look into doing bodyweight exercises if you can't get hold of more weight or gym access.

With 7kg, the only things worth doing would be some very limited shoulder exercises.
 
Do some shoulder presses x 12, 10, 8. Then sit down and do some bicep curls whilst keeping the other arm at 90degrees. 5x5, 4x4, 3x4

Then do 12,10,8 tricep push ups, then squat bicep curls 12,10,8

Then see if your feeling, depends how strong you are, but that will get you started, increase the weight at each interval.

Also, do a search of my routine in the gym thread. My last one was using dumbbells only
 
Single leg pistol squats on a swiss ball keeping one arm behind your back and doing curls with the other arm but don't do more than a 1/3 range of motion otherwise you might damage your elbows

This post isn't serious
 
icecold said:
^ sorry, but that is dreadful
Click to expand...

Well, i posted my routine in the gym rats thread for some advice, but no one said anything, so here it is again, if you could critique it and actually give some suggestions, then that would be most appreciated, as i only have dumbbells this will help the OP as well.


Kimi said:
Can you guys take a look at my work out and see if you can recommend a way to switch it up, im looking to develop my arms and chest more.

This is the Insanity upperbody weight training routine. I love it but i need more.

I want to keep the cardio part in because it really helps me out when on my bike and need to push trough the barrier

I do this 3 usually times a week and cardio other days,
The reps are first at 12 reps, then 10, then 8, each time increasing the weight .

360 Shoulder Presses
Pulse Bicep Curls
In-Out Abs w/Tricep Push-ups
Floor Sprints
30-45 second rest after each set.
2 min rest after final set

Same reps 12,10,8
Squat Bicep Curls
Fly machine
Elevated Tricep Dips
Power Jumps
30-45 second rest after each set.
2 min rest after final set

Same reps 12,10,8
Full Rotation Flys
Push up w/Front Raise
High Knees w/Twist
30-45 second rest after each set.
2 min rest after final set

Same reps 12,10,8
Dumbbell Chest Press Leg Raise
Bent Over Rows into flys
Ski Abs, sets of 20, 15, 20

Cool down stretch
Click to expand...
 
7kg isn't really enough for building massive amounts of muscle. If you're serious about this, you should go out and spend a bit of cash on some plates.

The best thing for upperbody with your equipment, is press-ups.

To work out a routine, first you need to know your maximum. Get down, and do pushups until you physically can't lift yourself anymore. This will give you your base number.... eg 40.

Your sets should each be around half this number. Say you can do 40, then you'd start with sets of 20. Do 20, wait a few minutes to recover, do 20 more. Number of sets is up to you. Around 3-5 is what most people do per exercise.

After you've done this, your chest and triceps will be worn out, so there's more chance of your small weights actually doing something. Do some overhead tricep curls (look up on internet for technique), some flys on the floor (i'm guessing you don't have a bench), and some lateral shoulder raises. Try and aim for 3 sets of 10, using a weight so heavy you can barely lift it for the last few reps (possibly the whole 7kg).
 
Kimi said:
Well, i posted my routine in the gym rats thread for some advice, but no one said anything, so here it is again, if you could critique it and actually give some suggestions, then that would be most appreciated, as i only have dumbbells this will help the OP as well.
Click to expand...
I don't know what half of those things are (which means they are probably either inventing unnecessary exercises, or giving them "cool" sounding names), so I'll just go off the groups that are being worked.

There doesn't seem to be enough back work in there, and I don't like how some of the ab work seems to advocate twisting.

It's basically a cardio routine of circuits. You aren't going to grow a great deal of muscle with it. It's better than nothing, but it's not strictly a hypertrophy routine.
 
You would need to buy good dumbbells with lots of weight to do a proper dumbbell routine.

You're better off joining a gym and making a full effort at this rather than a half arsed one where you won't see results then inevitably quit.

Also "toning" is just losing body fat, which you can do by diet alone to an extent.
 
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