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  1. #11

    Join Date
    Jan 2009
    Location
    USA
    Posts
    4
    --
    Hell yeah! Hell no!
    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

  2. #12

    Join Date
    Mar 2005
    Location
    Florida
    Posts
    773
    --
    Hell yeah! Hell no!
    since you're using dumbbells, you could substitute thrusters for squats.

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

    YouTube - Dumbbell Thrusters

  3. #13
    Slipping coal into stockings with a little sumptin for mom.
    HappyOldGuy's Avatar
    Join Date
    Jun 2007
    Posts
    1,825
    --
    Hell yeah! Hell no!
    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!

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

    (Which I was doing until recently.)

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