Thanks for your responses guys.
After reading your posts I have decided to opt for a 4 day split routine, upper and lower body. As for the exercises I have done some research and have replaced some exercises with the alternative dumbbell method. It will be as follows:
Upper Body
Dumbbell Bench Press - 3x8-10
Bent Over Dumbbell Rows - 3x8-10
Seated Dumbbell Press - 3x8-10
Barbell Curl (With the Super Curl Bar) - 3x8-10
Lying Dumbbell Tricep Extension - 3x8-10
Lower Body
Dumbbell Squats - 3x8-10
Dumbbell Lunges (Replacing Leg Press) - 3x8-10
Dumbbell Stiffed Leg Deadlift - 3x8-10
Calf Raises
Crunches
So what are your thoughts?
Otherwise, this looks like a solid program. If you just keep progressing once you can hit 10 reps, then you should see some good results. When you stall, drop your weight back to say 80% and then slowly work your way back up.
Please elaborate on this??
@joe... I bet I will be very happy once I am hitting 50KG on bench press, but then the problem arises of what next since thats the maximum my dumbbells can hold! ill cross that bridge when and IF i get there though lol
Looks good. I would eventually add chin ups, they are an awesome movement.
Later on maybe do 3 sets of chins followed by 2 sets of rows (this worked for me for a while, but it might be tough for a beginner).
Do not just sub in chins for rows though, you need rows for a good posture.
Good luck, and make sure you're getting stronger! By the time you're doing 50kg dumbells for reps on bench and 30kg above your head you'll be very happy with your progress.
Thanks for your responses guys.
After reading your posts I have decided to opt for a 4 day split routine, upper and lower body. As for the exercises I have done some research and have replaced some exercises with the alternative dumbbell method. It will be as follows:
Upper Body
Dumbbell Bench Press - 3x8-10
Bent Over Dumbbell Rows - 3x8-10
Seated Dumbbell Press - 3x8-10
Barbell Curl (With the Super Curl Bar) - 3x8-10
Lying Dumbbell Tricep Extension - 3x8-10
Lower Body
Dumbbell Squats - 3x8-10
Dumbbell Lunges (Replacing Leg Press) - 3x8-10
Dumbbell Stiffed Leg Deadlift - 3x8-10
Calf Raises
Crunches
So what are your thoughts?
I wouldn't bother with dips to start with, or pullovers. Or shrugs, or standing rows if you're doing dumbell rows.
Add them in at a later date? Sure, but 100 exercises are not needed for the beginner. Your muscle groups are already being hit by the exercises you will already be doing. Focus on getting stronger in the exercises listed and you will be fine.
Some people ask stuff like 'do I need to do cable flyes, incline flyes, flyes, decline bench, dips, ring flyes, etc etc etc in addition to bench to get a good chest?'. Answer is it's better to focus on just getting to the stage where you can throw around 40kg dumbells no probs before branching out. At least that has been my experience. The one exception I hear people say is 'Do incline bench instead of normal bench occasionally' - this is probably decent advice for the bodybuilder but it will by no means affect you greatly if you ignore it for months.
Dumbell step ups. If you can do those with a pair of 50kg dbells for a dozen reps each leg you will come close to knowing your creator. Also if you can hang the dumbells from some kind of improvised harness and stand on blocks then you don't have to miss out on squats.
I had to improvise heaps when I did remote location stuff. Dips between landcruiser trays, old excavator teeth for weight, tank stand ladder climbs with Jerry cans of water tied on, all kinds of stuff with 200L fuel drums.
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