Your help and suggestions for an all dumbbell lifts training routine. THANKS.

[Kwai-Chang Caine]

I'm thinking about purchasing a large set of dumbbells along with an inclinable flat bench for my garage. If I were to develope a lifting routine made up entirely of dumbbell exercises what would be the best way to go about it. I want the program to include lifts for all of my bodyparts (different days, different muscles of course). I already know quite a few dumbbell lifts, but I am fairly clueless as to how I would approach designing a whole routine based on these types of lifts. What do you guys suggest?

BTW, I am mainly interested in a program like this out of necessity. My budget won't allow for more than dumbbells and a bench at the moment, so I want to make the most out of the arrangement. Thanks.

 

[Vortexx]

I suggest you use German Volume Training (GVT) with dumbels. This routine builds mass by doing large volume with medium weight and make only small increments in weight next training, so it takes a while before the dumbells become too light so you get the most out of your investment

Good dumbell exercises:

PEC

- incline / flat / decline dumbell press
- incline / flat / decline dumbell flyes
- pullover

UPPERBACK
- 2 arm dumbell bent over row
- 1 arm dumbell row using bench

QUAD
- dumbell front squat, use a neutral grip like in hammer curl, curl the dumbell up, than lift the elbow forward and rest the plates of the dumbell on front delts.
- dumbell lunges

LOWERBACK - HAMSTRINGS
- dumbell stiff legged deadlifts

BICEPS
- alternate dumbell curl
- 1 arm scott curl
- incline dumbell curl

FORE ARM
- hammer curl
- reverse dumbell curl
- cross bench wrist curl
- reverse wrist curl

TRICEPS
- 1 arm or 2 arm lying dumbell extension
- 1 arm overhead extendion
- 2 arm overhead extension
- kickbacks

FRONT SIDE DELTS
- Arnold presses
- dumbell presses
- 1 arm side raises
- 2 arm side raises

TRAPS
- shrugs

Things you might consider to add to your gym:
- chinning bar
- dipping bars
- power rack and a barbell for heavy squating etc.
These are a must have really. I Believe I have seen some power racks around that allow to attach dipping or chin hadles. This would be the best bang for your bucks.

Anyway. Have a nice time with the dumbells and good progress with your homegrown body...

 

[Kwai-Chang Caine]

Thanks a lot for your help. Great reply!

 

[b fold the truth]

I would invest in a bar as soon as possible. It would be easier and cheaper to make one yourself...but it would be a 2" bar. You could also get the ones that Weider makes, can usually be bought in a set at Wal-Mart or other sporting goods stores.

There are tons of stuff that you can do...just be creative.

JV Askem makes all his own benches and racks from wood...I'll see if I can get you some pics and ideas posted.

B True

 

[gymtime]

Ideally, you'd want to have both, especially for leg work. But if dbs are all you have, by all means use them. Vortex's list is pretty complete, so you have plenty of options there. I think it will be a great start until you are able to add some toys to your toybox.