getjacked63
Member
Hello,
I have been doing the following workout for about 2 months now, and I am ready to switch things up a bit. Looking for some suggestions on a good workout to start with my pheradrol/mega zol cycle. One of my biggest problems is that I workout in my basement, and all I have is dumbells, a incline/decline/flat bench (no bar or anything just the bench), and a pullup/dip machine. Here is what I am currently doing:
Mondays - Chest/Tri's
Flat Dumbell Bench - 4 Sets of 10
Incline Dumbell Bench - 3 Sets of 10
Incline Dumbell Flys - 3 Sets of 10
Dips - 3 Sets of 10
Dumbell Skull Crushers - 3 Sets of 10
Overhead Dumbell Press - 3 Sets of 10
Tuesday - Shoulders
Dumbell Shoulder Press - 3 Sets of 10
Arnold Dumbell Press - 3 Sets of 10
-Hold two dumbbells in front of you at about upper chest level with your palms facing your body and your elbows flexed. Raise dumbbells by extending elbows; abduct and internally rotate shoulders to straight arm position. Lower to original position and repeat.
Lateral/Front Raises - 3 Sets of 10
Upright Row - 3 Sets of 10
WEDNESDAY - OFF
Thursday - Biceps
Dumbell Curls - 4 Sets of 10
Hammer Curls - 3 Sets of 10
Incline Dumbell Curls - 3 Sets of 10
Friday - Back
Superman - 3 Sets of 10
Stiff-Legged Dumbell Deadlift - 3 Sets of 10
Bent over Dumbell Row - 3 Sets of 10
Incline Bench Pull - 3 Sets of 10
I also do HIIT running on the treadmill 4-5 times per week, and do an ab workout 2-3 times per week. I want to get a squat rack, but haven't been able too yet, anyone know how to get good leg workouts in with just dumbells?
I am sure this workout could use LOTS of help, so please feel free to give any advice that comes to mind. Thanks for the help guys!
I have been doing the following workout for about 2 months now, and I am ready to switch things up a bit. Looking for some suggestions on a good workout to start with my pheradrol/mega zol cycle. One of my biggest problems is that I workout in my basement, and all I have is dumbells, a incline/decline/flat bench (no bar or anything just the bench), and a pullup/dip machine. Here is what I am currently doing:
Mondays - Chest/Tri's
Flat Dumbell Bench - 4 Sets of 10
Incline Dumbell Bench - 3 Sets of 10
Incline Dumbell Flys - 3 Sets of 10
Dips - 3 Sets of 10
Dumbell Skull Crushers - 3 Sets of 10
Overhead Dumbell Press - 3 Sets of 10
Tuesday - Shoulders
Dumbell Shoulder Press - 3 Sets of 10
Arnold Dumbell Press - 3 Sets of 10
-Hold two dumbbells in front of you at about upper chest level with your palms facing your body and your elbows flexed. Raise dumbbells by extending elbows; abduct and internally rotate shoulders to straight arm position. Lower to original position and repeat.
Lateral/Front Raises - 3 Sets of 10
Upright Row - 3 Sets of 10
WEDNESDAY - OFF
Thursday - Biceps
Dumbell Curls - 4 Sets of 10
Hammer Curls - 3 Sets of 10
Incline Dumbell Curls - 3 Sets of 10
Friday - Back
Superman - 3 Sets of 10
Stiff-Legged Dumbell Deadlift - 3 Sets of 10
Bent over Dumbell Row - 3 Sets of 10
Incline Bench Pull - 3 Sets of 10
I also do HIIT running on the treadmill 4-5 times per week, and do an ab workout 2-3 times per week. I want to get a squat rack, but haven't been able too yet, anyone know how to get good leg workouts in with just dumbells?
I am sure this workout could use LOTS of help, so please feel free to give any advice that comes to mind. Thanks for the help guys!
