Dumbell exercises

hhnkhl

I need a workout plan with dumbells.
I have dumbells only at the house and a treadmill. I know I need to do both cardio and muscle training...but I don't have the time to hit the gym. How can I make use of these dumbells? Can someone make a weekly dumbell schedule for me? Really appreciate it.

julesloveland

You can use various weight lifting apps or there are workouts on YouTube. Are you wanting low-rep, heavy weight or medium weight, hi-rep? First option trying Strong 5x5 app, if second look up BodyPump on YouTube.

You want to make sure you hit all main muscle groups, which you won't do in one work out when you're lifting heavy but could do over a week (leg days, upper body days, etc), or with something a bit more like Body Pump you hit all the groups in one go (legs-squats, lunges; Chest-presses in varying routines, Back - deadlifts, rows, upright rows, clean and presses, press ups; Biceps-full range and isometric lift, Triceps-various lifts or tricep dips, Shoulders-fly's, rays, power presses, press ups, etc).

The most important thing with any kind of lifting is to make sure your form and technique are good otherwise you could injure yourself. Use YouTube to show you the correct forms, there are loads of videos on there.

jemhh

* Fierce 5 (note that there are several variations from beginner to advanced, 3-5 day, plus a dumbbell program) - http://forum.bodybuilding.com/showthread.php?t=162916931&p=1266578971&viewfull=1#post1266578971
* Frankoman’s Dumbbell Only Split - https://www.muscleandstrength.com/workouts/frankoman-dumbbell-only-split.html
* Full body dumbbell routine (note: women and men can use the same rep range, if you want to go low do it, if you want to go high do it. I promise that neither will make you gain or lose a Y chromosome.) - https://www.muscleandstrength.com/workouts/dumbbell-only-home-or-gym-fullbody-workout.html

jeepinshawn

jemhh wrote: »

* Fierce 5 (note that there are several variations from beginner to advanced, 3-5 day, plus a dumbbell program) - http://forum.bodybuilding.com/showthread.php?t=162916931&p=1266578971&viewfull=1#post1266578971
* Frankoman’s Dumbbell Only Split - https://www.muscleandstrength.com/workouts/frankoman-dumbbell-only-split.html
* Full body dumbbell routine (note: women and men can use the same rep range, if you want to go low do it, if you want to go high do it. I promise that neither will make you gain or lose a Y chromosome.) - https://www.muscleandstrength.com/workouts/dumbbell-only-home-or-gym-fullbody-workout.html

I'm using the last program you listed. It seems to be working out pretty well, although unless you go to a gym, you will likely outgrow whatever dumbbells you have pretty quickly. I think probably some sort of body weight routine would work better for the OP, unless Im wrong and he/she has a bunch of heavy dumbbells at home.

tiggerlove

youtube is good for that..of you want to buy cd's Cathe's workout are also good..

ninerbuff

There are so many free sources online you can apply to what you're looking to do. Why are you asking people to do it for you?

A.C.E. Certified Personal and Group Fitness Trainer
IDEA Fitness member
Kickboxing Certified Instructor
Been in fitness for 30 years and have studied kinesiology and nutrition

tiggerlove

@ ninerbuff..sometime ppl when not sure will ask for help which is y we are all here.

rebel_26

Get the selectable Dumbbells for cost and space reasons. powerblock, Bowflex , weider and several others make them. I purchased the 50 lb weider (100 lb total) wished I'd gotten the Bowflex 90s but much more $$$. This way you won't outgrow and if you do it's time to join a gym to move to the next level.

ninerbuff

tiggerlove wrote: »

@ ninerbuff..sometime ppl when not sure will ask for help which is y we are all here.

Asking someone to "make a dumbell schedule for me" isn't the same as asking "what are some of the exercises you suggest I do"?

A.C.E. Certified Personal and Group Fitness Trainer
IDEA Fitness member
Kickboxing Certified Instructor
Been in fitness for 30 years and have studied kinesiology and nutrition

jemhh

ninerbuff wrote: »

tiggerlove wrote: »

@ ninerbuff..sometime ppl when not sure will ask for help which is y we are all here.

Asking someone to "make a dumbell schedule for me" isn't the same as asking "what are some of the exercises you suggest I do"?

A.C.E. Certified Personal and Group Fitness Trainer
IDEA Fitness member
Kickboxing Certified Instructor
Been in fitness for 30 years and have studied kinesiology and nutrition

When I see a request like that I often think the same--put in some effort to find info yourself--but then I consider that some people are completely overwhelmed and have no idea how to start or even how to phrase their questions. So I post some generic info and figure it's a start and that the OP can do with it what s/he wants.

dlm7507

In a world where everyone wants free stuff this may not get a lot of love, it is a bit pricey. But if you are looking for strength training with dumbbels, this is worth a look. Dinosaur Dumbbell Training

jemhh

dlm7507 wrote: »

In a world where everyone wants free stuff this may not get a lot of love, it is a bit pricey. But if you are looking for strength training with dumbbels, this is worth a look. Dinosaur Dumbbell Training

I kind of want to read that now. I started out with plate loaded dumbbells and think they are a great option. That's the first dumbbell-specific training book I've seen.

hhnkhl

Thank you everyone for the replies. It was extremely helpful going through all of them. I don't know much about how the muscles work and how I have to spread it out. It was great to get aid from you guys. Thanks again.
I apologize if I offended anyone with the way I worded my question. I'm just lost when it comes to exercise...even if I find some info online it's hard trying to register them myself...so I needed some help from you guys.

hhnkhl

jemhh wrote: »

ninerbuff wrote: »

tiggerlove wrote: »

@ ninerbuff..sometime ppl when not sure will ask for help which is y we are all here.

Asking someone to "make a dumbell schedule for me" isn't the same as asking "what are some of the exercises you suggest I do"?

A.C.E. Certified Personal and Group Fitness Trainer
IDEA Fitness member
Kickboxing Certified Instructor
Been in fitness for 30 years and have studied kinesiology and nutrition

When I see a request like that I often think the same--put in some effort to find info yourself--but then I consider that some people are completely overwhelmed and have no idea how to start or even how to phrase their questions. So I post some generic info and figure it's a start and that the OP can do with it what s/he wants.

my bad, I meant to something like what do I need to do for some good exercises was my question...i apologize.

the_summer_belle

I've been lifting with the Bodybeast program frim beachbody, it's good but aimed at men, so they brought out Hammer and Chisel to combine weights with Hiit. I can't get it in Australia, so im about to start Cathe Frederick Lift It Hiit It program which combines heavy weight lifting with Hiit and you can download a free pdf which gives you advice and printable routines, depending on your goals.

pondee629

Log onto FitnessBlender.com and do one of their routines. Their weight routines all use dumbbells, powerblock adjustables, and are easy to follow. Most supply a warm-up and cool down with stretches. I'm sure there are other fitness sites that use dumbbells. I like the FitnessBlender ones.

BoxerBrawler

I get a lot of my lifting routines from www.bodybuilding.com

The various sets always include some work with dumbbells.