dumbells - Tilted Forum Project Discussion Community

Deadmemory · 08-19-2004, 08:05 PM

im trying to make a workout routine for myself. like everyone else, im skinny and trying to gain muscle. all i have is dumbells. could someone please post their routine if they only use dumbells, or at least for the majority. or a link to a site with good excercises. i was working out the whole body, all the muscle groups in one day 2 days a week, and then realized that was not a good idea. please help. thank you.

Rdr4evr · 08-19-2004, 08:43 PM

You might want to checkout www.bodybuilding.com for workout routines as well as how to do the exercises. It is quite an extensive site.

apeman · 08-20-2004, 04:21 AM

how heavy are the dumbells? are they proper adjustable weights? you want to do maybe 3 sets of 10 and be fairly close to failure on the last lift

basically do different muscles groups over the week, maybe 2 groups a day

check the site above to make sure you have good form (no jerking, no locking out joints)

apart from that it's pretty easy to work it out yourself, you can tell which muscle groups are getting worked ... specially the day after

i might switch to heavy dumbells for a week and see what difference it makes ... normally i just use a curl bar with 25kilos on it

apeman · 08-20-2004, 05:07 AM

ok well i thought 25 kilo curl bar, i could switch to 10 kilo dumbells ... damn they feel heavy ...

intecel · 08-20-2004, 05:41 AM

http://www.bodybuilding.com/fun/exercises.htm will show all the exercises you can do for every body part. Dumbbells can be used exclusively for your workout routine.

Mantus · 08-20-2004, 10:49 AM

[edit] oops sorry

Deadmemory · 08-20-2004, 06:01 PM

yes, i am using adjustable dumbells, i can change the weight. thanks for the help!

giantpizzaman · 08-25-2004, 12:07 PM

well i got along for over a year with just dumbells.. its tough, but you can get a great fullbody workout with nothing else if you do it right. PM me if u need a schedule or workout routine

Rdr4evr · 08-25-2004, 12:59 PM

I dont know if this helps, but this is the routine I just started. I hope I'm doing it right

. Its all dumbbells

Monday - Chest/Triceps
Tuesday – Legs/cardio
Wednesday - cardio
Thursday – Shoulders/cardio
Friday - Back/Biceps/cardio
Saturday – off/cardio
Sunday - off

CHEST

Flat bench press/ 4 sets
Decline dumbbell bench press/ 2 sets
Dumbbell flyes/ 2 sets

BACK

Bent over 2 dumbbell row/ 3 sets
Stiff legged dumbbell deadlight/ 3 sets
Standing dumbbell upright row/ 3 sets

BICEPS

Dumbbell bicep curl/ 3 sets
Hammer curls/ 3 sets

TRICEPS

Lying 2 arm dumbbell triceps extension/ 2 sets
Dips/ 3 sets

LEGS

Dumbbell Squats/ 4 sets
Leg Extension/ 2 sets
Standing calf raises/ 3 sets
Dumbbell lunges/ 3 sets

SHOULDERS
Standing palms in dumbbell presses/ 4 sets
Lateral raises/ 3 sets
Front dumbbell raise/ 3 sets

PDOUBLEOP · 08-26-2004, 09:55 AM

Rdr4evr, what are you trying to accomplish? Weight loss? Muscle gain? definition?

matteo101 · 08-26-2004, 12:43 PM

Seems like way to much cardio in that routine. But all the excersizes seem great.

Rdr4evr · 08-26-2004, 12:54 PM

Well, I am trying to lose weight and build muscle at the same time, or atleast not lose the muscle I currently have while doing all that cardio. I am 200lbs of fat, I want to go down to 180 of muscle. Hopefully doing a lot of cardio will help accomplish that goal as quickly as possible.

st33lr4t · 08-26-2004, 01:31 PM

more doesnt mean better. look up HIIT on google. 3 times a week at 25mins a piece.

Rdr4evr · 08-26-2004, 01:39 PM

I know, but currently I cannot do HIIT, its too early for me. I also, am doing basic jogging/walking/running for about a hour each time.

08-19-2004, 08:05 PM	#1 (permalink)
Deadmemory Upright	dumbells im trying to make a workout routine for myself. like everyone else, im skinny and trying to gain muscle. all i have is dumbells. could someone please post their routine if they only use dumbells, or at least for the majority. or a link to a site with good excercises. i was working out the whole body, all the muscle groups in one day 2 days a week, and then realized that was not a good idea. please help. thank you.

08-20-2004, 04:21 AM	#3 (permalink)
apeman Wah Location: NZ	how heavy are the dumbells? are they proper adjustable weights? you want to do maybe 3 sets of 10 and be fairly close to failure on the last lift basically do different muscles groups over the week, maybe 2 groups a day check the site above to make sure you have good form (no jerking, no locking out joints) apart from that it's pretty easy to work it out yourself, you can tell which muscle groups are getting worked ... specially the day after i might switch to heavy dumbells for a week and see what difference it makes ... normally i just use a curl bar with 25kilos on it __________________ pain is inevitable but misery is optional - stick a geranium in your hat and be happy

08-20-2004, 05:07 AM	#4 (permalink)
apeman Wah Location: NZ	ok well i thought 25 kilo curl bar, i could switch to 10 kilo dumbells ... damn they feel heavy ... __________________ pain is inevitable but misery is optional - stick a geranium in your hat and be happy

08-25-2004, 12:07 PM	#8 (permalink)
giantpizzaman Upright Location: EH?	well i got along for over a year with just dumbells.. its tough, but you can get a great fullbody workout with nothing else if you do it right. PM me if u need a schedule or workout routine __________________ hang out with your wang out then rock up with your cock up

08-25-2004, 12:59 PM	#9 (permalink)
Rdr4evr Banned	I dont know if this helps, but this is the routine I just started. I hope I'm doing it right . Its all dumbbells Monday - Chest/Triceps Tuesday – Legs/cardio Wednesday - cardio Thursday – Shoulders/cardio Friday - Back/Biceps/cardio Saturday – off/cardio Sunday - off CHEST Flat bench press/ 4 sets Decline dumbbell bench press/ 2 sets Dumbbell flyes/ 2 sets BACK Bent over 2 dumbbell row/ 3 sets Stiff legged dumbbell deadlight/ 3 sets Standing dumbbell upright row/ 3 sets BICEPS Dumbbell bicep curl/ 3 sets Hammer curls/ 3 sets TRICEPS Lying 2 arm dumbbell triceps extension/ 2 sets Dips/ 3 sets LEGS Dumbbell Squats/ 4 sets Leg Extension/ 2 sets Standing calf raises/ 3 sets Dumbbell lunges/ 3 sets SHOULDERS Standing palms in dumbbell presses/ 4 sets Lateral raises/ 3 sets Front dumbbell raise/ 3 sets Last edited by Rdr4evr; 08-25-2004 at 01:43 PM..

08-19-2004, 08:43 PM	#2 (permalink)
Rdr4evr Banned	You might want to checkout www.bodybuilding.com for workout routines as well as how to do the exercises. It is quite an extensive site.

08-20-2004, 05:41 AM	#5 (permalink)
intecel Psycho	http://www.bodybuilding.com/fun/exercises.htm will show all the exercises you can do for every body part. Dumbbells can be used exclusively for your workout routine.

08-20-2004, 10:49 AM	#6 (permalink)
Mantus lascivious	[edit] oops sorry

08-20-2004, 06:01 PM	#7 (permalink)
Deadmemory Upright	yes, i am using adjustable dumbells, i can change the weight. thanks for the help!

08-26-2004, 09:55 AM	#10 (permalink)
PDOUBLEOP Insane	Rdr4evr, what are you trying to accomplish? Weight loss? Muscle gain? definition? __________________ ef you-you effing ef

08-26-2004, 12:43 PM	#11 (permalink)
matteo101 In transition Location: north, no south abit, over to the right, getting warmer...there!	Seems like way to much cardio in that routine. But all the excersizes seem great.

08-26-2004, 12:54 PM	#12 (permalink)
Rdr4evr Banned	Well, I am trying to lose weight and build muscle at the same time, or atleast not lose the muscle I currently have while doing all that cardio. I am 200lbs of fat, I want to go down to 180 of muscle. Hopefully doing a lot of cardio will help accomplish that goal as quickly as possible.

08-26-2004, 01:31 PM	#13 (permalink)
st33lr4t Psycho Location: Dallas, Tx	more doesnt mean better. look up HIIT on google. 3 times a week at 25mins a piece.

08-26-2004, 01:39 PM	#14 (permalink)
Rdr4evr Banned	I know, but currently I cannot do HIIT, its too early for me. I also, am doing basic jogging/walking/running for about a hour each time.