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

[letlev]

This is what I've got so far... Critique?

Chest:3 Sets/12 reps:

-Dumbbell Chest Press
-Incline Chest Press
-Push ups
-Dumbbell Chest Fly
-Incline Chest Fly

Back:3 Sets/12 reps:

-Dumbell Rows
-One Armed Row
-Dumbbell Pullovers
-Reverse Fly
-Back Extensions

Shoulders:3 Sets/12 reps:

-Overhead Dumbbell Press
-Arnould Press
-Front Dumbbell raise
-Lateral Raise
-Upright Rows

Biceps:3 Sets/12 Reps:

-Dumbbell Curls +2 sets of 8
-Concentration Curl
-Incline Bicep Curls
-Hammer Curls
-Hammer Curls one leg

Triceps:3 Sets/12 Reps:

-Triceps Kickbacks
-Triceps Extensions
-Dumbell Triceps Presses
-Tricep Push up

Legs:2 Sets/16 Reps:

-Squats
-Front Lunge
-One Leg Dead lift
-Dumbbell stiff leg Deadlifts
-Calf Raises
-Rocking Standing Calf Raise with Dumbbells
-Prayer squats to toe raise

Forearms:haven't decided on set/reps

-Reverse Dumbbell curl
-Dumbbell wrist curl
-I'll add more later

Abs:2 Sets/15 Reps:

-Crunches
-Leg Raises
-Seated Twists
-Planks (hold 20-60seconds) 1 set 3-5 Reps

Weekly Schedual:

Monday:Shoulders/forearms
Tuesday:Rest
Wednesday:Legs/Calves
Thursday:Rest
Saturday:Back/abs
Sunday:Triceps/Biceps

[isol8d]

since you're using dumbbells, you could substitute thrusters for squats.

you'll hate me in the morning if you do.

YouTube - Dumbbell Thrusters

[HappyOldGuy]

Yeh, but buying extra removable plates for his dumbbells is going to be a lot cheaper than other options!

Pullups and chinups are also 1/4 of that workout.

(Which I was doing until recently.)