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Old 12-01-2013, 02:04 AM   #1
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Default Dumbbells Only

Is there a good program that focuses on using dumbbells only? I don't have a bench or barbell any more, and for now am stuck with only dumbbells. Thanks a lot for any help ahead of time.
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Old 12-01-2013, 11:53 AM   #2
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How many days per week are you looking to day? And what style? Split maybe?

If so I'd be happy to make some suggestions.
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Old 12-01-2013, 12:33 PM   #3
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4 day split
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Old 12-01-2013, 08:26 PM   #4
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Good workout by BTB http://www.muscleandstrength.com/wor...y-workout.html
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Old 12-02-2013, 10:20 AM   #5
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Quote:
Originally Posted by ChrisTheViking View Post
4 day split
I would probably do something like:

Legs
Goblet squats
Lunges
dumbbell steps ups (about 8 inches)
Stiff leg deadlifts
Standing dumbbell calf raise

Back & Bis
One arm dumbbell rows
Dumbbell cleans
Pull ups or rack chins
Dumbbell shrugs
Curls
Hammer Curls

Chest & Triceps
Dumbbell bench
Floor dumbbell press
Dumbbell Flye
Two arm extensions
Diamond push ups or dips

Shoulders, Traps and abs
Seated overhead one or two arm dumbbell press
Dumbbell upright row
Dumbbell rear laterals
Dumbbell shrugs
Planks, or ab wheel
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Old 12-02-2013, 12:46 PM   #6
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Question - What are the advantages / disadvantages to the floor press besides allowing you to perform the press without a bench ? The question came to mind so I thought I would ask. Thanks BtB!
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Old 12-04-2013, 04:52 AM   #7
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Quote:
Originally Posted by BendtheBar View Post
I would probably do something like:

Legs
Goblet squats
Lunges
dumbbell steps ups (about 8 inches)
Stiff leg deadlifts
Standing dumbbell calf raise

Back & Bis
One arm dumbbell rows
Dumbbell cleans
Pull ups or rack chins
Dumbbell shrugs
Curls
Hammer Curls

Chest & Triceps
Dumbbell bench
Floor dumbbell press
Dumbbell Flye
Two arm extensions
Diamond push ups or dips

Shoulders, Traps and abs
Seated overhead one or two arm dumbbell press
Dumbbell upright row
Dumbbell rear laterals
Dumbbell shrugs
Planks, or ab wheel
Awesome, thank you. I started with the 3 day full body program that Adamite1114 posted and am really digging that program. So I'm going to stick to the full body split for 6 weeks and then switch to the 4 day split. Hopefully I will be back in a gym by then and can work in some barbell to it.
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