Dumbbell Workout

[MuleyFever]

First off let me say I am not a fitness person and know next to nothing. I want to get into better shape and build some strength so I got some dumbbells. My goal is not to get big, I just want to build a little strength and just stay in overall good shape. I add in some running when I can as well. I see lots of web sites that list a lot of exercises to do but I dont know how to put them together into a routine that will benefit me. For instance how many chest exercises in one day and what muscle groups should I work together.

Like I said I dont know much so I am really looking for someone to tell me what to do. Please no vague suggestions. If you need more info let me know. Also I have been having knee pains so I would like to keep it lighter on the legs. I have problems with full motion like squats.

 

[Cant hit em]

Here is what I did at first
http://www.muscleandfitness.com/workouts/full-body-exercises/7-fat-torching-dumbbell-exercises

 

[Cant hit em]

Or just pick a few of these
http://www.dumbbell-exercises.com/exercises/back/index.html

 

[jmez]

Look up manmaker. Great dumbbell exercise. I would use it for the entire workout for a day. It is a full body workout. You can use lighter weights and do them fast to work both cardio and strength. Use heavier weights for just strength.

 

[Vandal 44]

I am going to be trying the Javorek Football Whoop Ass Complex. If you YouTube "Javorek Complex Workouts" you will find several videos. Javoreks athletes do not use heavy bum bells or barbells. its kind of crazy

 

[5MilesBack]

Are you asking for advice for just using your dumbbells or lifting in general? What is the weight range of your dumbbells? Do you have a bench?

I love the hexhead dumbbells, wish they weren't so dang expensive. I'd love a set from 20-80lbs.

 

[pete]

5MilesBack,

Have you looked at a used equipment place? See if you can find a place that sells to gyms, etc. a lot of times they buy back the weights when a gym closes or upgrades. I can get weights for ~$.40/lb, sometimes less. I have to drive a bit further, but it's much cheaper.

 

[Poser]

Or just pick a few of these
http://www.dumbbell-exercises.com/exercises/back/index.html

[video=youtube;AXnJA-TdwsI]https://www.youtube.com/watch?v=AXnJA-TdwsI[/video]

 

[Brandon Pattison]

I like that. It looks like they found a way to make the burpee suck more. I'm in.

 

[Cant hit em]

[video=youtube;AXnJA-TdwsI]https://www.youtube.com/watch?v=AXnJA-TdwsI[/video]

If I never post here again its cause I had a Coronary from this ish, thanks Poser

 

[Poser]

One tip on the Manmaker: in the pushup position, spread your feet out wider than you would for a burpee (you'll notice that in the video). This keeps you from twisting your torso when doing the single arm rows. The twisting motion, done repeatedly, could lead to injury.

Man-Maker Ladder:
10 reps @ 2 x 20# DB
8 reps @ 2 x 25# DB
6 reps @ 2 x 30# DB
4 reps @ 2 x 40# DB
4x2 reps @ 50-60# DB

 

[Poser]

BTW, while I was looking for this above video, I found this Gym Jones program they did for the National Guard called "Soldier of Steel". It is a 4 week program that doesn't use much equipment and what equipment it does prescribe, there is a non equipment alternate. Near the bottom of the PDF, it has detailed explanations of all of the movements. If you are looking for a place to start, this program looks just as good as any out there.

http://geauxguard.com/wp-content/uploads/2013/06/Soldier_of_Steel_Training_Plan.pdf

 

[jmez]

You can add in a squat also if you wish. When you come off the floor with them go into a full squat and then come up and raise them above your head. We do them both ways. Both are good.

 

[Cant hit em]

Made it thru , that is tough to do for any period of time

 

[MuleyFever]

Are you asking for advice for just using your dumbbells or lifting in general? What is the weight range of your dumbbells? Do you have a bench?

I love the hexhead dumbbells, wish they weren't so dang expensive. I'd love a set from 20-80lbs.

Just want to do a 30 min or so workout 3 days a week using the dumbbells. I have the bowflex adjustable ones, I think 10-55 lbs and I got a bench.

 

[MuleyFever]

One tip on the Manmaker: in the pushup position, spread your feet out wider than you would for a burpee (you'll notice that in the video). This keeps you from twisting your torso when doing the single arm rows. The twisting motion, done repeatedly, could lead to injury.

Man-Maker Ladder:
10 reps @ 2 x 20# DB
8 reps @ 2 x 25# DB
6 reps @ 2 x 30# DB
4 reps @ 2 x 40# DB
4x2 reps @ 50-60# DB

So this looks good but I dont understand the rep jargon. What is 2 x 20# DB and what does 4x2 reps refer to? I know what reps are but I dont know what 4x2 means. Like I said I am new to this.

 

[MuleyFever]

Or just pick a few of these
http://www.dumbbell-exercises.com/exercises/back/index.html

This shows my dilemma. There are a ton of exercises on here but I dont know the best way to put together a routine with them. I wouldnt want to do every one and I dont know what ones to do together. From what I know you would work certain muscle groups together on each day but I dont know if there is a right or wrong way to pair exercises.

Should a pick 3 back and 3 chest and do them on one day then pick 3 arms and 3 shoulders for one day?

 

[Poser]

So this looks good but I dont understand the rep jargon. What is 2 x 20# DB and what does 4x2 reps refer to? I know what reps are but I dont know what 4x2 means. Like I said I am new to this.

10 reps @ 2 x 20# DB
=
10 reps with 2 twenty pound dumbbells

4x2 reps @ 50-60# DB
=
4 sets of 2 reps with 50-60 lbs dumbbells

 

[MuleyFever]

Thanks

 

[ndbwhunter]

This shows my dilemma. There are a ton of exercises on here but I dont know the best way to put together a routine with them. I wouldnt want to do every one and I dont know what ones to do together. From what I know you would work certain muscle groups together on each day but I dont know if there is a right or wrong way to pair exercises.

Should a pick 3 back and 3 chest and do them on one day then pick 3 arms and 3 shoulders for one day?

There is no right or wrong way to combine exercises, but I typically combine them as follows:

Chest and Triceps
Back and Biceps
Legs and Abs
Shoulders

The chest press exercises (incline, decline and flat) will also hit your triceps, and your back exercices (pulldowns, pull-ups, row, etc.) will also work your biceps. Use compound and isolation exercises to target each of the muscle groups. For example, you could do a chest press (compound) followed by a tricep kick-back (isolation). I like to use supersets (one exercise immediately followed by the next) while combining compound and isolation exercises. The compound exercises are better at promoting muscle growth and strength, while the isolation exercises are primarily for minor tweaking. Be sure not to overtrain, and try to keep your workouts under an hour. If you're looking for strength gains and a little growth, stick to 60-90 second rest periods in between exercises. If you'd like to incorporate a little HIIT, you could shorten the rest periods to 10-30 seconds and increase the rep range. If you'd like a good sample workout that you can tweak to your liking shoot me a PM with your email. I've got a few workouts that will help you get started.