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  1. #1

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    Need help coming up with a strength training schedual (dumbbells only)

    Alright so my problem is all the exercise equiptment I have is a set of dumbbells and I'd like to get in better shape and gain strength.

    I'm pretty clueless when it comes to working out and was hoping you guys could help me come up with a workout schedual.

    Right now pull ups are really hard for me and I was wondering if there are any workouts that would help me get to the point where I can do more than just a couple at a time?(I don't currently have a pull up bar so exercises I can do without one would be helpful.)

    My main goal is to get stronger arms and a stronger core though I really don't want to forget my legs.

    The dumbells I use have removable plates, I have 4x10lb,4x5lb and 4x2.5lb plates for it.

    Any help is appreciated especially since it's hard to find exercise help without running into a bunch of BS which always leaves me more confused about what actually works.

  2. #2
    TheRuss's Avatar
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    Are there any gyms nearby with power racks?
    Quote Originally Posted by Emevas View Post
    Downstreet on the flip-flop, timepants.

  3. #3

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    Quote Originally Posted by TheRuss View Post
    Are there any gyms nearby with power racks?
    I'm broke right now so I can't really afford a gym membership, so for now I'm pretty much stuck with just the dumbells.

  4. #4
    TheRuss's Avatar
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    Well, you have some options as far as bodyweight workouts (I've heard good things about TrainForStrength.com Workout #1 and #2). You could give some of those a shot while you shore up your bank account.
    Quote Originally Posted by Emevas View Post
    Downstreet on the flip-flop, timepants.

  5. #5
    BSDaemon's Avatar
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    The closest thing to pull ups you're going to be able to do with dumbbells is going to be a bent-over row. You should get a pull up bar though, they are nothing like the real thing.

    Other than that, just do combinations of full body things holding the dumbbells, like squats, lunges, overhead presses.

    Dumbbell pushup rows are great:
    YouTube - Dumbbell Push Up/Row

    Also, there are plenty of great body weight exercises you can do. Burpee's are the best
    YouTube - Burpees

    Try Tabata sets: 20 seconds of (insert anything here), 10 seconds rest, repeat 8 times for 4 minutes

  6. #6
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  7. #7
    TheRuss's Avatar
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    Quote Originally Posted by honesty View Post
    This would be viable if the maximum weight on his dumbbells is enough to challenge him for those exercises and rep ranges. Based on my parsing of his list of plates, that doesn't sound likely - and even if it's enough for now, he'll outgrow it quickly.
    Quote Originally Posted by Emevas View Post
    Downstreet on the flip-flop, timepants.

  8. #8
    honesty's Avatar
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    Yeh, but buying extra removable plates for his dumbbells is going to be a lot cheaper than other options!

  9. #9
    TheRuss's Avatar
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    Quote Originally Posted by honesty View Post
    Yeh, but buying extra removable plates for his dumbbells is going to be a lot cheaper than other options!
    Maybe. Depends what his other options are and how many plates he can fit on said dumbbells, particularly in terms of return on investment.

    Either way, the OP can put himself in a better training situation by improving his financial situation, so that should be a priority.
    Quote Originally Posted by Emevas View Post
    Downstreet on the flip-flop, timepants.

  10. #10
    adouglasmhor's Avatar
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    Make a powerbag from a heavy duty kitbag or duffle bag or some mailsacks, fill it with freezer bags (or any other bags you can get hold of) filled with sand so you can take them out and put them in depending on weight needed and use this free manual here to get some ideas. http://www.powerbag.com/manual.pdf, OK when money is tight to improvise.

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