Dumbells only- help

quigley

Member
Hey everyone,

My personal circumstances are such that I am limited to the use of dumbells and a bench which can be set to incline, and a fitball.

Now im ok for chest, arms, abs, but legs and back are continuining to be difficult for me in terms in how to get a good workout of these muscle groups just with dumbells. And also how to structure my overall program for bulking eg split into push, pull, legs/abs, or chest/bis, back/tris, legs/shoulder, abs.

Any suggestions?

Thanks,
Nathan
 
You can do lunges,squats(not going to work well with light lb),one leg romainian deadlifts,i think the lunges are your best bet.Also if you do hiit sprints that will work your legs big time!Plus no equipment needed.
 
back - bent over db rows, incline face down on the bench reverse flys

legs, lunges, reverse lunges, calf raises holding db's. squats if you have heavy db's

can you get a pull up bar? that will help back too
 
70lbs each is good! I would do squats with those too then.
 
You can move to a full body and do complexs or circuits or other crazy stuff or pickup a sandbag and add to it. I work a lot with complexs and multi sets and seem to just fine in terms of size and strength.
 
Look up russian kettle bell exercises. Most anything you can do with them you can do with dumb bells. One recommendation would be to do Turkish Get-ups
 
Bent over rows are great, but I don't know about doing squats with only 140lbs. I guess you could just do a zillion until you hit failure.
 
vpop91 said:
Bent over rows are great, but I don't know about doing squats with only 140lbs. I guess you could just do a zillion until you hit failure.
Click to expand...

Overhead squats. Pistol squats with a dumbbell, Front squats with dumbells. The ideas are endless in my opinion. Just gotta play with it a bit and you can do some awesome and crazy things.
 
You must log in or register to reply here.
Back
Top