Dumbbell only mass workout?
- Thread starter BBrocks77
- Start date
Aleksandar37
Well-known member
You can substitute dumbbells for most barbell routine exercises. The biggest issue for me has always been legs and getting enough weight when using dumbbells. Are you traveling with the dumbbells?
Mkgain1
Member
Haha I like your style
What body parts are you looking for exercises for? All of them?
Mkgain1
Member
Well for shoulders you have the basics, presses, lateral raises, bent over laterals, and front raises. I'd save presses for the end of the workout as I assume you're not carrying around massive dumbells so exhaust the muscle first before getting into an exercise you can typically do much more weight with.
Chest you can of course do your presses and flies, then use the bench as a tool for pushups, put your feet on the bench and hands on the floor and do pushups or vice versa
Back, dumbell pullovers, single arm neutral grip dumbell rows, a variation of dumbell one arm rows using an underhand grip and sort of arc with your ROM in a 'crescent' pattern to focus on your lower lats more, then you can do overhand rows both arms just as you would with a barbell but you're just using dumbells, and then hopefully wherever you're at can allow you to do pullups on something
Biceps pretty easy just variations of curls, hammer curls, seated, alternating
Triceps you can use the bench again close grip press, overhead extensions with both arms I like, kickbacks, lying on the bench type of dumbell skullcrushers, "nazi's" also laying on the bench..I feel like I'm missing some but that should be enough
Legs, walking lunges, step up on to the bench 1 leg at a time not alternating, you can face away from the bench and but the laces of your shoe on the bench and do lunges that way, stiff leg deadlifts, and you could try doing squats
If I was vague on some exercises let me know I'll try to describe better, and I'm assuming you don't have heavy dumbells, so I would focus more on time under tension, slow slow reps, really squeeze the muscle and feel the stretch
Chest you can of course do your presses and flies, then use the bench as a tool for pushups, put your feet on the bench and hands on the floor and do pushups or vice versa
Back, dumbell pullovers, single arm neutral grip dumbell rows, a variation of dumbell one arm rows using an underhand grip and sort of arc with your ROM in a 'crescent' pattern to focus on your lower lats more, then you can do overhand rows both arms just as you would with a barbell but you're just using dumbells, and then hopefully wherever you're at can allow you to do pullups on something
Biceps pretty easy just variations of curls, hammer curls, seated, alternating
Triceps you can use the bench again close grip press, overhead extensions with both arms I like, kickbacks, lying on the bench type of dumbell skullcrushers, "nazi's" also laying on the bench..I feel like I'm missing some but that should be enough
Legs, walking lunges, step up on to the bench 1 leg at a time not alternating, you can face away from the bench and but the laces of your shoe on the bench and do lunges that way, stiff leg deadlifts, and you could try doing squats
If I was vague on some exercises let me know I'll try to describe better, and I'm assuming you don't have heavy dumbells, so I would focus more on time under tension, slow slow reps, really squeeze the muscle and feel the stretch