Little Help

emergingstar

I lurk around here alot, and taking advice from some posters I lost alot of weight, made it back onto my rugby team, and just generally felt better

I'm after moving into a job that has its own gym free to use, but it only have heavy dumbells, no squat rack or barbell or nothing

I'm just wondering could anyone help me out with a 3 day routine to increase strength and power using only the dumbells

All suggestions welcome

Kev M

Bench press, shoulder press, standing press, rows, upright rows, lunges, stiff leg deadlift, curls, lying/standing tricep extensions.... you can do alot.

Tons of programs online, just pick one according to your goal and stick with it really.

ferike1

Weighted Pistol squats for extra leg work.

emergingstar

Thanks for the replys, will goggle around see whats the best way to put them together in a 3 day routine

emergingstar

Does this look ok

Mon
Squat 8x4
Incline bench 8x4
Dips 3x8
Split squat 3x8

Wed
Lunge 8x4
Lat pull down 8x4
Seated press 3x8
Cable pull 3x8

Fri
Deadlift 8x4
Bench 8x4
Chins
Power cleans 3x8

this ok for strength and power