Beginner at home dumbbell weekly routine help

trking86
trking86 Posts: 38 Member
in Fitness and Exercise
Trying to start a new weekly strength training routine to tone up all over. Dumbbells only, I don't have a pull up bar or barbell yet.

I feel like I'm missing something . . . any notes to make sure it's well rounded would be appreciated.


Monday - Chest and Triceps
Chest
Dumbbell Bench Press
Dumbbell Flat Fly
Dumbbell Pullovers
Dumbbell Lying Chest Crossovers
Triceps
Laying Triceps Extensions
Chest-Opening Triceps Lift
Triceps Dumbbell Kickbacks

Tuesday - Abs and Cardio

Wednesday - Back and Biceps
Biceps
Dumbbell Curls
Dumbbell Hammer Curls
Dumbbell Preacher Curls
Dumbbell Concentration Curls
Back
Two Arm Dumbbell Row
Alternate Twist Dumbbell Bend - Opposite Foot
Stiff Leg Dumbbell Dead Lift

Thursday - Abs and Cardio

Friday - Shoulders and Legs
Shoulders
Dumbbell Lateral Raise
Dumbbell Bent Over Reverse Fly
Dumbbell Overhead Press
Dumbbell Front Raise
Dumbbell Rear Delt Raise
Legs
Jumping Squats
Sumo Squats
Squats
Lunges
Side Lunges
Leg Raises
Side-lying Cross Over Leg Lift
Quadruped Leg Lift
Knee Side Plank

Saturday - Abs and Cardio

Replies

  • Chieflrg
    Chieflrg Posts: 9,097 Member
    First glance this looks pretty legit regime. I'm impressed. Are you doing core exercises on your abs/days?

    If you want a cheap way for pull ups...use a towel or T shirt and get into a starting squat position or even lay on your belly with head slightly elevated and pull the towel taunt as possible and concentrate on your back muscles as you pull the towel towards your chest. You get a pretty good work with it.
  • trking86
    trking86 Posts: 38 Member
    Awesome. Yeah, I'm working on my core on my abs days, I'm mostly focused on cardio and my core, but adding in strength training mostly because my back and arms aren't as strong as they used to be.
    Excited to try the towel faux pull ups, sounds exactly like what I need until I get a pull up bar.

Categories