View Full Version : Dumbbell Workout
chathamf
11-09-2013, 10:36 AM
Looking for a really good dumb bell work out. Just picked up a set of powerblocks (50lbs) to save room at home and want to get a complete workout routine going 3-4 days a week.
schocker
11-09-2013, 10:58 AM
I dunno
Chest - Flat DB Press, Flat DB Flys, Incline DB Press, Incline DB Flys, if you can Decline DB Press, Decline DB Flys
Biceps - Concentration Curls, Incline Curls
Tricept - Behind your head thing, bent over arm extension
Back - Krok rows, flat rows, crappy deadlifts, the one where you lay down and extend your arms and bring the weight back over your head
Shoudlers - Shoulder press, bent over flys, arm lift things, front arm lift things, whatever when you just pull it up infront of you hand together
Legs - Weight lunges
ExtraSlow
11-09-2013, 11:44 AM
Bulgarian split squats.
jdmXSI
11-09-2013, 12:00 PM
Originally posted by schocker
I dunno
Chest - Flat DB Press, Flat DB Flys, Incline DB Press, Incline DB Flys, if you can Decline DB Press, Decline DB Flys
Biceps - Concentration Curls, Incline Curls
Tricept - Behind your head thing, bent over arm extension
Back - Krok rows, flat rows, crappy deadlifts, the one where you lay down and extend your arms and bring the weight back over your head
Shoudlers - Shoulder press, bent over flys, arm lift things, front arm lift things, whatever when you just pull it up infront of you hand together
Legs - Weight lunges
I also found if you substitute the bench for an excercise ball (when you can), it helps with stabalizing muscles.
ie:
iDjVlAY1aO4
What else do you have at home?
Do you have a bench? If so, is it a flat bench or is it adjustable?
austic
11-09-2013, 06:10 PM
man makers
chathamf
11-09-2013, 07:29 PM
Originally posted by A790
What else do you have at home?
Do you have a bench? If so, is it a flat bench or is it adjustable?
Yes I have a flat adjustable bench. Other then that not much, just resistance bands.
Originally posted by chathamf
Yes I have a flat adjustable bench. Other then that not much, just resistance bands.
You can use that bench for a lot of things:
Upper:
Dumbell bench
Pec flies
Incline pec flies
Incline dumbbell press:
Incline dumbbell curls
Bent dumbbell row
Dumbbell shoulder press
Isolation curl
Lateral side raise
Horitzontal dumbbell row
Seated overhead tricep extension
Reverse dumbbell curls
Lower:
Cardio training (jump over bench side to side)
Dumbbell step ups
Dummbell dead lifts
Dumbbell squats
Dumbbell lunges
Back:
Dumbell deadlift
Bent dumbbell row
Reverse flies
To name a few. :)
chathamf
11-10-2013, 12:29 PM
Thanks guys! Should be able to throw something decent together.
scboss
11-30-2013, 01:02 AM
Originally posted by ExtraSlow
Bulgarian split squats.
Originally posted by austic
man makers
If you only have DBs master these
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