Dumbbell Routine
Discussion
Anyone know of any tried and tested dumbbell-only programs they could recommend?
I'm incredibly unfit (weak specifically, 5 press ups is an almighty effort!
) but a niggling back issue over the past year through golf is making me actually do something about it. Got a set of 30kg dumbbells (15kg each, adjustable) on order.
Appreciate it's not as beneficial as a barbell when it comes to the likes of squats and deadlifts but I'm not going to a gym and I'm not buying a squat rack.
The more basic the better. I know I'm after compound movements and have a good idea of the exercises I'd want to include (no bicep curls!), rows, presses etc. (see here- https://www.youtube.com/watch?v=HWO2W5c9m7o&ab... but it's arranging these into a routine I'm not so sure on.
Also have some bodylastics resistance bands on order to allow for lat pulldowns.
I'm incredibly unfit (weak specifically, 5 press ups is an almighty effort!
) but a niggling back issue over the past year through golf is making me actually do something about it. Got a set of 30kg dumbbells (15kg each, adjustable) on order. Appreciate it's not as beneficial as a barbell when it comes to the likes of squats and deadlifts but I'm not going to a gym and I'm not buying a squat rack.
The more basic the better. I know I'm after compound movements and have a good idea of the exercises I'd want to include (no bicep curls!), rows, presses etc. (see here- https://www.youtube.com/watch?v=HWO2W5c9m7o&ab... but it's arranging these into a routine I'm not so sure on.
Also have some bodylastics resistance bands on order to allow for lat pulldowns.
Edited by Patrick Bateman on Tuesday 19th September 17:42
Not an expert, but I've read a lot of guides, and the general consensus seems to be for the biggest bang for the buck is doing compound exercises; generally, a leg, push and pull exercise are the recommended one. So what I do is concentrate mainly on these, 2x a week:
- Dumbbell squat
- Chest press
- Bent over rows
As I've got a bit fitter, I add two extra sessions of more targeted exercises, but I'd say ultimately these exercises are optional:
- Stiff legged deadlifts
- Calf raises
- Seated shoulder press
- Bicep curls
- Tricep kickbacks
I usually do the deads on their own and combine the calfs + shoulders and bicep + triceps to save time (basically meaning you do one exercise after the other without a break).
This does for me. A good workout to do in the house with a set of dumbbells. Anything more advanced would require more sophisticated equipment. Doing just the compound exercises would be about as simple and pared back as you can get while getting the maximum bang for buck.
- Dumbbell squat
- Chest press
- Bent over rows
As I've got a bit fitter, I add two extra sessions of more targeted exercises, but I'd say ultimately these exercises are optional:
- Stiff legged deadlifts
- Calf raises
- Seated shoulder press
- Bicep curls
- Tricep kickbacks
I usually do the deads on their own and combine the calfs + shoulders and bicep + triceps to save time (basically meaning you do one exercise after the other without a break).
This does for me. A good workout to do in the house with a set of dumbbells. Anything more advanced would require more sophisticated equipment. Doing just the compound exercises would be about as simple and pared back as you can get while getting the maximum bang for buck.
You should get a good workout with incline dumbell press, shoulder press, stiff leg deadlifts, single arm rows and dumbell hanging or dumbell held at shoulder or out in front of face squats. Big, bold basic exercises. Shrugs are also good. You can also use your dumbell for modified kettle bell type excercises if that's your thing
I appreciate you don't want a squat rack but do.you have access to.or space for a workout bench? A decent quality one with an adjustable tilt back will be massively beneficial.
You could use it for a whole range of excersizes from chest press to rows to Bulgarian split squats with dumbbells.
You could use it for a whole range of excersizes from chest press to rows to Bulgarian split squats with dumbbells.
Jamescrs said:
I appreciate you don't want a squat rack but do.you have access to.or space for a workout bench? A decent quality one with an adjustable tilt back will be massively beneficial.
You could use it for a whole range of excersizes from chest press to rows to Bulgarian split squats with dumbbells.
We have a bench that could be used, it's not a fitness one so it's fixed but I can't see an issue other than potentially being a touch high and maybe a little wider than ideal.You could use it for a whole range of excersizes from chest press to rows to Bulgarian split squats with dumbbells.
Have seen Bulgarian split squats mentioned as a way to keep the load high when limited with dumbbells.
Patrick Bateman said:
How would you arrange a routine?
I just rewatched the video I linked to and I missed it first time round but he mentions doing those 5 compound exercises in every workout, 3 times a week.
Would it be better to try and arrange them in a workout A/B type split?
For me, I'd go full body for 6 weeks so maybe two exercise for each body part, quick sessions, Monday, Wednesday, Friday. Reassess after 6 weeks. But, someone else will suggest something different and their opinion will be as valid or more so than mine. It's finding what works for you, and thar can take a little while. I just rewatched the video I linked to and I missed it first time round but he mentions doing those 5 compound exercises in every workout, 3 times a week.
Would it be better to try and arrange them in a workout A/B type split?
Patrick Bateman said:
How would you arrange a routine?
I just rewatched the video I linked to and I missed it first time round but he mentions doing those 5 compound exercises in every workout, 3 times a week.
Would it be better to try and arrange them in a workout A/B type split?
For the routine I posted above, I do first set of exercises on a Monday, the next lot on a Tuesday. Wednesday is a break then repeat Thursday/Friday. So yes basically an A/B split.I just rewatched the video I linked to and I missed it first time round but he mentions doing those 5 compound exercises in every workout, 3 times a week.
Would it be better to try and arrange them in a workout A/B type split?
Each session I'll try and do an extra rep or two to ensure gradual progression, up to 10 reps then increase the weight and drop down to 8. A nice gentle way to progress. I do 3 sets, so often its 8,8,8 then 9,8,8, 9,9,8 until I get to 10,10,10, increase weight and go back to 8,8,8, rinse and repeat.
isleofthorns said:
2 x 30kg, or 2 x 15kg?
Hopefully the latter.... that's all you need to get started
The latter.Hopefully the latter.... that's all you need to get started
It'll be about keeping it as simple as possible. Not going to pretend I'm doing it for the fun so no more than 3 times a week and the shorter the session the better, obviously there's a minimum amount of effort required for this stuff but anything is better than nothing.
Don't half notice at 34 how much things have deteriorated having done no fitness work for years. Easy to take for granted how fit doing PE at school 5/6 times a week kept you.
Something simple to get you blowing:
5x DB deadlifts, straight into
5x bent over standing rows, straight into
5x squats, straight into
5x standing overhead press, straight into
5x Romanian deadlifts, straight into
5x lying bench press
Reco between set: 90s, 60s if you’re keen. Do 8 sets. No other equipment needed.
5x DB deadlifts, straight into
5x bent over standing rows, straight into
5x squats, straight into
5x standing overhead press, straight into
5x Romanian deadlifts, straight into
5x lying bench press
Reco between set: 90s, 60s if you’re keen. Do 8 sets. No other equipment needed.
Edited by anonymous-user on Monday 18th September 18:28
From another who is somewhat lazy and wants the best bang for buck in terms of time spent, I gave my version a few posts up (the second block of exercises are very much optional), and that is detailed more below. I think something like this would be perfect for you given what you've said OP.
No Time to Lift? Designing Time-Efficient Training Programs for Strength and Hypertrophy: A Narrative Review
TLDR - 4 weekly sets of a leg, push and pull exercise (eg 2 sets twice a week). You can always do more if / when you feel ready.
No Time to Lift? Designing Time-Efficient Training Programs for Strength and Hypertrophy: A Narrative Review
TLDR - 4 weekly sets of a leg, push and pull exercise (eg 2 sets twice a week). You can always do more if / when you feel ready.
What is your goal here? Are you pairing this with trying to lose weight?
Consider returning the dumbbells and buying adjustable ones; progress with weight (or resistance in general) comes from progressive overload - so more weight, or different leverage, varying reps and so on.
As a beginner I would push your self and do full body 3 times a week. You will have huge capacity for improvement so it's worth it. Typically split routines come later as the weight (or resistance) involved is more taxing on the body.
I would always recommend a pull up bar as well - pulling exercises are often missed on home workouts.
Consider returning the dumbbells and buying adjustable ones; progress with weight (or resistance in general) comes from progressive overload - so more weight, or different leverage, varying reps and so on.
As a beginner I would push your self and do full body 3 times a week. You will have huge capacity for improvement so it's worth it. Typically split routines come later as the weight (or resistance) involved is more taxing on the body.
I would always recommend a pull up bar as well - pulling exercises are often missed on home workouts.
TameRacingDriver said:
From another who is somewhat lazy and wants the best bang for buck in terms of time spent, I gave my version a few posts up (the second block of exercises are very much optional), and that is detailed more below. I think something like this would be perfect for you given what you've said OP.
No Time to Lift? Designing Time-Efficient Training Programs for Strength and Hypertrophy: A Narrative Review
TLDR - 4 weekly sets of a leg, push and pull exercise (eg 2 sets twice a week). You can always do more if / when you feel ready.
Cheers! Although based on the below from greg656 I might try and force myself to do it 3 times a week.No Time to Lift? Designing Time-Efficient Training Programs for Strength and Hypertrophy: A Narrative Review
TLDR - 4 weekly sets of a leg, push and pull exercise (eg 2 sets twice a week). You can always do more if / when you feel ready.
gregs656 said:
What is your goal here? Are you pairing this with trying to lose weight?
Consider returning the dumbbells and buying adjustable ones; progress with weight (or resistance in general) comes from progressive overload - so more weight, or different leverage, varying reps and so on.
As a beginner I would push your self and do full body 3 times a week. You will have huge capacity for improvement so it's worth it. Typically split routines come later as the weight (or resistance) involved is more taxing on the body.
I would always recommend a pull up bar as well - pulling exercises are often missed on home workouts.
Ultimate goal is to get stronger overall (not difficult from the starting point I'm at surely!), all the better if that improves the physique. Not looking at losing weight through this.Consider returning the dumbbells and buying adjustable ones; progress with weight (or resistance in general) comes from progressive overload - so more weight, or different leverage, varying reps and so on.
As a beginner I would push your self and do full body 3 times a week. You will have huge capacity for improvement so it's worth it. Typically split routines come later as the weight (or resistance) involved is more taxing on the body.
I would always recommend a pull up bar as well - pulling exercises are often missed on home workouts.
Sorry, I wasn't clear on the weights, I took it for granted that I meant adjustable dumbells as that's about all I could see in that sort of weight (granted it was only amazon I was looking). No issues in being able to progress the weight.
Regarding pulling, I've got some bodylastics resistance bands on the way to allow me to do lat pulldowns from a door frame. Easier than trying to do assisted pull ups for the time being I expect.
BlackWidow13 said:
Patrick Bateman said:
8 sets?
Am I missing context here?
What do you mean?Am I missing context here?
Edited by Patrick Bateman on Monday 18th September 21:16
If all you've got is 2 15kg dumbbells you're going to struggle to progress.Different exercises require different weights.
You'd be better off with some adjustable ones where you can add weight as necessary ...some 2nd hand spinlock cast iron ones wouldn't break the bank
As an example
https://www.ebay.co.uk/itm/126101048583?mkcid=16&a...
You'd be better off with some adjustable ones where you can add weight as necessary ...some 2nd hand spinlock cast iron ones wouldn't break the bank
As an example
https://www.ebay.co.uk/itm/126101048583?mkcid=16&a...
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