Dumbell Only Lifting

c - 13

Can someone recommend/suggest a program using only dumbells please ?

I moved to a new apartment recently and the gym here only has dumbells. I cant really afford to go buying barbells and stuff for the apartment. (Besides I havent seen anywhere that sell them since I got here)

Can anyone suggest a sample program that I could modify to help me shift a bit of weight ? (and add some strength too)

I had a look on T-Nation there but cant seem to find anything except this one workout for complexes but it uses barbells too

I cant really find anything in the Archive for this forum either only the muscle group page on ExRx that lists the exercises by Barbell/Dumbell for each muscle group.

I'm not really capable of designing my own lifting routine because I either go way to hard on it and give up after a few days or too light and dont make any progress.

I know diet if 99% of the battle and ill be getting in the shop for the first time here so its going to be healthy foods and plenty of veg. (Been living out of a hotel for the last while so food has been hit and miss).

Lifting and stuff has been some bodyweight related stuff in the hotel room.

Any other information required please ask.

Thanks in advance !

FunkZ

http://www.t-nation.com/readArticle.do?id=1596243&cr=bodybuilding

Ouch is all you will say!

c - 13

Thanks FunkZ, I might give that one a go. I cant really find any other ones that seem to be of much use.

The one leg squats will give me the most hassle out of all of that I think. I have no co-ordination when it comes to those.

Anyone have any suggestions of what to include for the 5 mins "Free time" per session ?

justsomebloke

what weight dumbells do you have access to just as a matter of interest, oh and include dumbell thrusters in your programme as well

c - 13

They seem to go to about 40KG from what I saw at a minimum anyway. There could be more, the gym was full so I didnt want to walk in in a pair of jeans while people were trying to work.

Dumbell thrusters added to the 5 minutes free, thanks for the suggestion !

justsomebloke

c - 13 wrote: »

Dumbell thrusters added to the 5 minutes free, thanks for the suggestion !

Trust me on this and and have them as a main part of the plan. Also just as a matter of interest what are you standard lift like

c - 13

Umm I generally did mostly barbell work , PB's -

Squat 100KG
Bench 80KG
Deadlift 140KG

B/W 95-100KG (Fair % Fat)

Will do JSB thanks. Any other inclusions you could suggest ?

justsomebloke

ok from having a quick look at the other programme it looks like it is mostly aimed at someone with bells and no other equipment but as you have a gym that isn't the case so I wouldn't be that pushed about following it exactly. From the weights you lift and the weights they have you can lift a good standard programme in.

as a sample programme you could try

Day1

dumbell thrusters
floor presses
straight leg deadlift
core work
some arm work

Day 2

DB Bench
suitcase deadlift
walking lunges
one arm dumbell snatch
seated Arnold press

Day 3

dumbell squat
incline DB bench
farmers walk
one arm DB thrusters *this is pretty much just core work*
DB shrugs
arm work

c - 13

jsb wrote: »

ok from having a quick look at the other programme it looks like it is mostly aimed at someone with bells and no other equipment but as you have a gym that isn't the case so I wouldn't be that pushed about following it exactly. From the weights you lift and the weights they have you can lift a good standard programme in.

as a sample programme you could try

Day1

dumbell thrusters
floor presses
straight leg deadlift
core work
some arm work

Day 2

DB Bench
suitcase deadlift
walking lunges
one arm dumbell snatch
seated Arnold press

Day 3

dumbell squat
incline DB bench
farmers walk
one arm DB thrusters *this is pretty much just core work*
DB shrugs
arm work

Thanks JSB, would you recommend say 3 sets of each at about 6 reps with a heavy weight on those ?
Heavier is best to promote weight loss IIRC isnt it ?

justsomebloke

c - 13 wrote: »

Thanks JSB, would you recommend say 3 sets of each at about 6 reps with a heavy weight on those ?
Heavier is best to promote weight loss IIRC isnt it ?

on some of them you will just have to go for 3 sets of medium as chances are you won't have enough weight to test yourself, but on things like thrusters it's up to yourself you could probably go for low rep work as you will have enough weight for it.

Also I forgot to ask if you have access to a pull up stations that can be subbed in/added in as well.

c - 13

To be truthful I didn't see if there was additional stations for those there. Ill add them in and find somewhere to do them either way.

Thanks a million for your help, much appreciate it !

c - 13

Just to update on this I started last night and i'm nicely stiff across the shoulders today, which I like.

I've noticed though that the Dumbells actually only go up to 50 Lbs (So about 25KG ?). So ill probably only be able to use them for a short while before I need something heavier. They're okay for certain lifts but stuff like deadlifts etc they way too light..

I'm looking for a decent gym to join at the moment but they seem to be fairly rare. Alternatively ill look to buy a set of adjustable dumbells and some other kit. Ill just make do with the gym I have for the moment. Something is better than nothing I guess.