Create a routine for me that uses only this equipment:

dillmilk
dillmilk Posts: 88 Member
edited December 2024 in Fitness and Exercise
Goal: to build lean muscle mass and stay in shape.
4ri0bl551zw3.jpg
dumbbell set contains 40 lbs.

Replies

  • jemhh
    jemhh Posts: 14,261 Member
    I have a feeling that some responders may take issue with your post sounding like an order rather than a request for help.

    There are a few dumbbell-bases routines listed on my profile page.
  • dillmilk
    dillmilk Posts: 88 Member
    jemhh wrote: »
    I have a feeling that some responders may take issue with your post sounding like an order rather than a request for help.

    There are a few dumbbell-bases routines listed on my profile page.

    Not so much a request as a game.

  • jessef593
    jessef593 Posts: 2,272 Member
    That's not really much to go off of and you will surpass 40lbs fairly quickly as a beginner for most workouts.
  • GottaBurnEmAll
    GottaBurnEmAll Posts: 7,722 Member
    Yeah, I'm the weakest weakpot whoever picked up a dumbbell, and even I use a 50 pound dumbbell for some things.
  • dillmilk
    dillmilk Posts: 88 Member
    edited October 2016
    jessef593 wrote: »
    That's not really much to go off of and you will surpass 40lbs fairly quickly as a beginner for most workouts.
    GottaBurnEmAll wrote: »
    Yeah, I'm the weakest weakpot whoever picked up a dumbbell, and even I use a 50 pound dumbbell for some things.

    If someone travelled a lot for a living or couldn't afford a gym membership and this was all they had, I'm sure you guys could come up with something! :smiley:
  • Alatariel75
    Alatariel75 Posts: 18,587 Member
    Google bodyweight workouts. You'll likely get more out of it for longer than 40lb dumbbell.
  • dillmilk
    dillmilk Posts: 88 Member
    Alatariel75 wrote: »
    Google bodyweight workouts. You'll likely get more out of it for longer than 40lb dumbbell.
    That's not the point of this thread... where's the originality??
  • jemhh
    jemhh Posts: 14,261 Member
    edited October 2016
    There are a ton of unilateral exercises that could be done with the dumbbells.

    Workout A
    Pullups or chinups
    Dumbbell shoulder press (two armed to start then progress to one arm at a time when you need more than 20 lbs per side)
    Goblet squats (or lunges or split squats eventually progressing to Bulgarian split squats)
    Single leg glute bridge

    Workout B
    One arm rows
    Dumbbell bench (progress to single arm)
    Dumbbell RDLs (progress to single leg RDL)
    Weighted glute bridge

    You could add isolation exercises if you want.

    ETA: I have used Chad Waterbury's dumbbell complex while traveling and liked it.

  • dillmilk
    dillmilk Posts: 88 Member
    jemhh wrote: »
    There are a ton of unilateral exercises that could be done with the dumbbells.

    Workout A
    Pullups or chinups
    Dumbbell shoulder press (two armed to start then progress to one arm at a time when you need more than 20 lbs per side)
    Goblet squats (or lunges or split squats eventually progressing to Bulgarian split squats)
    Single leg glute bridge

    Workout B
    One arm rows
    Dumbbell bench (progress to single arm)
    Dumbbell RDLs (progress to single leg RDL)
    Weighted glute bridge

    You could add isolation exercises if you want.

    ETA: I have used Chad Waterbury's dumbbell complex while traveling and liked it.

    Good thinking using single arm variations to be able to use more weight.

  • jessef593
    jessef593 Posts: 2,272 Member
    dillmilk wrote: »
    Alatariel75 wrote: »
    Google bodyweight workouts. You'll likely get more out of it for longer than 40lb dumbbell.
    That's not the point of this thread... where's the originality??

    Bodyweight exercises are quite original. New ones are being thought of everyday. Don't make a thread then tell people off when they give suggestions on workouts, especially when that's where they've seen the most progress.

  • Willbenchforcupcakes
    Willbenchforcupcakes Posts: 4,955 Member
    jessef593 wrote: »
    If you want a good, original program pay for it like the vast majority of people.

    This. I respect the years of education that my coach has and the decades of practical experience. I happily pay him for custom programming for that reason, and don't share the ins and outs of the program's again for that reason
  • Sued0nim
    Sued0nim Posts: 17,456 Member
    dillmilk wrote: »
    Alatariel75 wrote: »
    Google bodyweight workouts. You'll likely get more out of it for longer than 40lb dumbbell.
    That's not the point of this thread... where's the originality??

    I don't get why you think it's fun for others to create a programme for someone else who they don't know. None of us know your goals, limitations or current experience

    Google is the only appropriate response
  • BigGuy47
    BigGuy47 Posts: 1,768 Member
    dillmilk wrote: »
    Alatariel75 wrote: »
    Google bodyweight workouts. You'll likely get more out of it for longer than 40lb dumbbell.
    That's not the point of this thread... where's the originality??

    Suggesting BWF is correct You posted.a.picture that includes a doorway pull up.bar. Pull ups, chin ups and hanging raises are all BWF exercises. It's probably a violation to the rules of your game, but you could add a dip belt to use the dumbbells for adding weight to pull ups.

    You're sounding lazy now. There are plenty of decent BWF routines that you could use as a starting point. If you want something customized to.your goals and available equipment then hire a trainer.
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