suggestions for lifting routine

dydn11402

ive been looking at all the heavy lifting programs that have been suggested but it seems like i need at least a barbell for all of them. i do not have a gym membership but i do have dumbells ranging from 5-50 lbs each. is there a routine out there that i can use with the equipment i have (plus body weight exercises)? i could obviously make up my own but if something effective already exists, i would rather use something tried and true.
thanks in advance.

jemhh

Here are three options:

* 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?
* 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
* Frankoman's Dumbbell Only Split - https://www.muscleandstrength.com/workouts/frankoman-dumbbell-only-split.html

dydn11402

thanks so much. will check those out. forgot to mention...no y chromosome here.
also my goal is to be strong and have muscle definition, not necessarily to build muscle. i am eating at a deficit right now and hope to lose about 15 lbs.

canadianlbs

sl 5x5 was my start, with the starting strength book for the details of form. you don't need a y chromosome to lift except that bench press can be a bit hard on the boobs.

dydn11402

looks like you need a barbell, bench, etc for sl 5x5. am i wrong on this? i only have dumbells.

jemhh

dydn11402 wrote: »

looks like you need a barbell, bench, etc for sl 5x5. am i wrong on this? i only have dumbells.

Yes. SL5x5 is not a good fit if you only have dumbbells.

sgt1372

MFP just posted the 1st episode of a "Fall Back into Fitness Challenge" which uses dumbbells that you may want to look into:

http://blog.myfitnesspal.com/fall-back-fitness-challenge-day-1-total-body-strength-training/

mgalovic01

You could add the mental aspect to your lifts to create the impression of more weight using the weight you already have. You know how you can flex your muscles like when you're showing off your bicep? So, just use your mind to tense them even harder when you are performing your lifts. It adds focus and intensity. Lee Priest swears by it. The Mighty Atom was a proponent of breaking through barriers in your mind to unlock strength.