Dumbell exercises

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 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.

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

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 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 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.

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.