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post #1 of 9 (permalink) Old 04-06-2007, 03:37 PM Thread Starter
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dumbbell workout question

I was curious to see if someone could set me up a 3-4 days a week full body workout with just dumbells only, unfortunately living in an apartment there is not room for a full machine so i think i am just going use my dumbbells and the bench that i already have.....i also have been riding at least 5 miles a day on a stationary bike....so any advise on dumbell only workout
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post #2 of 9 (permalink) Old 04-06-2007, 03:52 PM
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Do all of the same lifts you would normally do with any other resistance exercise just with dumbells.
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post #3 of 9 (permalink) Old 04-09-2007, 12:01 AM
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post #4 of 9 (permalink) Old 04-09-2007, 08:27 AM
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Dumbbell bench, flat, incline, decline and fly's 4 sets of 8-10 reps. Military 4 sets of 8-10, Arnold press 4 sets 8-10, You can do trap flys, front fly's, shrugs, You can do everything you want on dumbbells, just like you can on barbell bench. If you want to get stronger, add weight and decrease the reps to 5-6. Its good to mix it, do what they call pyramid, do one set 8-10, add weight and do 5-6 then decrease weight and do 8-10. Heres what i do example, on military my first set is 8-10, then I do 5-6, then I do 3-5, then back to 8-10. Use what weight you feel you can lift until you reach muscle exhaustion.



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post #5 of 9 (permalink) Old 04-09-2007, 11:32 AM
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How many dumbells do you have access to? If it's just the lighter stuff, I'd recommend a full body routine 3 times per week, but if you've got the heavier ones, you can do more of a growth routine, and split up bodyparts.

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post #6 of 9 (permalink) Old 04-09-2007, 03:22 PM
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I hate dumbbell work outs, but thats what i have resorted to since i can't find any one reliable to work out with to spot. I just do all the normal stuff but with dumbbells, it does seem to work your forearms a shit ton more. Word of advice though be careful when doing military. I pulled the shit out of a muscle in high school doing this, weight shifted back and i could not let go in time.

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post #7 of 9 (permalink) Old 04-11-2007, 12:28 PM Thread Starter
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we bought a full set of dumbbells from 5-95 pounds, and i would like to focus more on a growth type workout session, i have always focused on full body before but now i want to try to bulk up a bit
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post #8 of 9 (permalink) Old 04-11-2007, 12:44 PM
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Quote:
Originally Posted by zachary
we bought a full set of dumbbells from 5-95 pounds, and i would like to focus more on a growth type workout session, i have always focused on full body before but now i want to try to bulk up a bit

Pick two body parts a workout, and do 3-4 exercises for each bodypart, consisting of 4 sets of 8 reps. Working with dumbells will allow you to get a little closer to failure without having to worry about getting trapped, jsut don't smack yourself in the face. I currently do a 4 days on/3 days of rest routine.

day 1 - legs/calves/abs
day 2 - shoulders/triceps
day 3 - cardio/abs
day 4 - back/lats/traps
day 5 - cardio/abs
day 6 - chest/biceps
day 7 - rest

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post #9 of 9 (permalink) Old 04-11-2007, 04:18 PM
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Quote:
Originally Posted by The Raven
Pick two body parts a workout, and do 3-4 exercises for each bodypart, consisting of 4 sets of 8 reps. Working with dumbells will allow you to get a little closer to failure without having to worry about getting trapped, jsut don't smack yourself in the face. I currently do a 4 days on/3 days of rest routine.

day 1 - legs/calves/abs
day 2 - shoulders/triceps
day 3 - cardio/abs
day 4 - back/lats/traps
day 5 - cardio/abs
day 6 - chest/biceps
day 7 - rest


+1, Kinda looks like my workout routine. Only thing i do different is I do chest with tri's.



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