Dumbbell Workout

[chathamf]

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]

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]

Bulgarian split squats.

[jdmXSI]

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:

[A790]

What else do you have at home?

Do you have a bench? If so, is it a flat bench or is it adjustable?

[austic]

man makers

[chathamf]

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.

[A790]

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]

Thanks guys! Should be able to throw something decent together.

[scboss]

Originally posted by ExtraSlow
Bulgarian split squats.

Originally posted by austic
man makers

If you only have DBs master these