Dumbbell only full body workout?

ForeverYoung90

Hi guys Im a 21 year old male 6"2 14st and started this workout today.Im looking to gain muscle mass and lose the beer belly.:)Im planing on doing at least 20 mins cardio after each of the 3 days and a 4th day dedicated to just cardio..link to workout:
http://www.muscleandstrength.com/workouts/dumbbell-only-home-or-gym-fullbody-workout.html
Thoughts please im only a newbie.:D

Brian?

ForeverYoung90 wrote: »

Hi guys Im a 21 year old male 6"2 14st and started this workout today.Im looking to gain muscle mass and lose the beer belly.:)Im planing on doing at least 20 mins cardio after each of the 3 days and a 4th day dedicated to just cardio..link to workout:
http://www.muscleandstrength.com/workouts/dumbbell-only-home-or-gym-fullbody-workout.html
Thoughts please im only a newbie.:D

It looks ok for a start. Why a dumbbell only workout?

marathonic

Interesting. My workout is primarily dumbbells too as the gym doesn't have a squat rack. The excercises I do are below. I've found that the squat and deadlift are very similar movements and I'm using the maximum dumbbell size for my last set at the moment so have been trying to figure out how to raise it.

I think I might use the form video in your link for the squat - a dumbbell in each arm. I'll also consider switching one of the two types of shrugs in workout B with the deadlift and changing it to the stiff-legged format.

Workout A

Dumbbell Squat (with one dumbbell held to chest)
Dumbbell Deadlift (with a dumbbell in each arm)
Overhead Dumbbell Swing
Dips
Hanging Lateral Leg Raise
One Arm Rows

Workout B

Dumbbell Bench Press
Dumbbell Shoulder Press
Dumbbell Renegade Row
Chinups
Hanging Shrug
Dumbbell Shrugs


The above two workouts are alternated and done on Monday, Wednesday and Friday mornings

I also do the following on a Saturday at home (so weights 4 times a week):

Dumbbell Lateral Raise
French Press
Standing Ez-bar biceps curl
Incline Barbell Bench Press
Ring Body Row
Ring Bent Leg Raise

ForeverYoung90

marathonic wrote: »

Interesting. My workout is primarily dumbbells too as the gym doesn't have a squat rack. The excercises I do are below. I've found that the squat and deadlift are very similar movements and I'm using the maximum dumbbell size for my last set at the moment so have been trying to figure out how to raise it.

I think I might use the form video in your link for the squat - a dumbbell in each arm. I'll also consider switching one of the two types of shrugs in workout B with the deadlift and changing it to the stiff-legged format.

Workout A

Dumbbell Squat (with one dumbbell held to chest)
Dumbbell Deadlift (with a dumbbell in each arm)
Overhead Dumbbell Swing
Dips
Hanging Lateral Leg Raise
One Arm Rows

Workout B

Dumbbell Bench Press
Dumbbell Shoulder Press
Dumbbell Renegade Row
Chinups
Hanging Shrug
Dumbbell Shrugs


The above two workouts are alternated and done on Monday, Wednesday and Friday mornings

I also do the following on a Saturday at home (so weights 4 times a week):

Dumbbell Lateral Raise
French Press
Standing Ez-bar biceps curl
Incline Barbell Bench Press
Ring Body Row
Ring Bent Leg Raise

Sounds good.But do you do any cardio?

marathonic

ForeverYoung90 wrote: »

Sounds good.But do you do any cardio?

Cycling is my form of transport to and from work so that's 4 hours per week cycling. It's low intensity but I'm concentrating on building muscle at the minute. All-in-all, it makes for a hell of a lot of required eating

ForeverYoung90

marathonic wrote: »

Cycling is my form of transport to and from work so that's 4 hours per week cycling. It's low intensity but I'm concentrating on building muscle at the minute. All-in-all, it makes for a hell of a lot of required eating

Really.Could you explain?

ForeverYoung90

What type of diets do ye guys have?

marathonic

ForeverYoung90 wrote: »

Really.Could you explain?

Well, I'm concentrating on gaining muscle, not losing weight. The general advice is to eat 500 calories over maintenance when this is your goal. Then I add in the cycling calories burned - which I reckon is about 2,450 per week (350 per day). That means I've to eat 850 calories or so per day over maintenance to get the best out of my training.