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Author Topic: what is a good dumbbells only workout?  (Read 224 times)
giantfloss
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« on: February 05, 2012, 12:46:53 AM »

with dumbbells  only
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will harwood
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« Reply #1 on: February 05, 2012, 01:05:39 AM »

pullup bar is a must although; for a beginner a fbw something like

goblet squats-4x6-10
db rows-4x8-12
db floor press-4x8-12
db overhead press-3x8-12
db curls-2x8-15
db kickbacks-2x8-15
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Shovel
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« Reply #2 on: February 05, 2012, 04:08:46 AM »

All I use is Dumbbells and a few machines. Here's mine.

Monday - Chest and Triceps Abs
      Chest
Bench Dumbbell Press   3x8   
Incline Dumbbell Press     3x8   
Flat Flies         3x8   
Incline Fly         3x8
Push ups         3x15   
      Triceps
Overhead Triceps Extension     3x8
Kickbacks                 3x8
Skull Crusher         3x8
Bench dip                 3x15

Wednesday - Back and Biceps Abs
      Back
Bent over row         3x8
Chain Saw Pull              3x8
Incline DB Row              3x8
Dead lift                 3x8
Pull ups         
      Biceps
Standing Curls         3x8   
Hammer curls         3x8   
Preacher Curls  (bench back)   3x8   

Friday - Legs and Shoulders Abs

      Shoulders
Arnold Press         3x8   
Side raise                 3x8
Up Right Row         3x8
Front raise                 3x8
Dumbbell Shrug               3x8

      Legs
Squat                     3x15   
Lunges                      Time


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susar
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« Reply #3 on: February 05, 2012, 04:56:18 AM »

Anything you can do with a barbell you can do with a pair of dumbbells.
Dumbbells require more stabilizing muscles so in my opinion they are better
even though it's easier to injure yourself
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« Reply #4 on: February 05, 2012, 05:08:24 AM »

Anything you can do with a barbell you can do with a pair of dumbbells.
Dumbbells require more stabilizing muscles so in my opinion they are better
even though it's easier to injure yourself

Well that's mostly true but it's not always the same exercise. Things like power cleans you can't do with dumbbells, overhead presses from the clavicles can't be done, the wolf says db deadlifts aren't the same as a real deadlift (though I doubt many people actually have sufficiently heavy dbs for this anyway).

If I had to choose between barbells and dumbbells I'd choose barbells every time but obviously you can get a lot out of dumbbells, still

edit: sorry I just realised this is actually asking for a good DB workout not whether or not DBs can give a good workout lol
« Last Edit: February 05, 2012, 05:57:40 AM by Umbra » Logged

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