Advice for a basic weekly weight training routine for someone with just dumbells?

VonicaFlear
VonicaFlear Posts: 148 Member
edited November 17 in Fitness and Exercise
As title says, I'm struggling to find a good basic routine to go with that can help me build muscle. I'm a super beginner, and so far I've been sticking to kinda just lifting the weights in whatever way I can think of to target my arms. I'm not too concerned about legs, as those exercises I know pretty well, but arm exercises all seem to have weird names and I always have to Google every term. I wish there was just a basic simple routine I could go with to help strengthen my upper body (I have spaghetti arms and shoulders that crick when I lift anything heavy because I've basically never worked out my shoulders before in my life).
Help? Any advice would be great.

Replies

  • loulamb7
    loulamb7 Posts: 801 Member
    Depending on what dumbbell weights you have available, you can convert almost any full-body lifting routine to dumbbell lifts. I started All Pro's routine with dumbbells.

    Here's a link that may help:
    community.myfitnesspal.com/en/discussion/902569/barbell-routines-when-you-only-have-dumbbells/p1
  • TavistockToad
    TavistockToad Posts: 35,719 Member
    You can do new rules of lifting for women with mainly dumbells I think?
  • rummyqueen
    rummyqueen Posts: 150 Member
    I Bern using Leslie Sansone DVD. Lean muscles and get new DVD just came out with her new band works.
  • rummyqueen
    rummyqueen Posts: 150 Member
    I mean I been
  • EricLFC1892
    EricLFC1892 Posts: 85 Member
    Fitness Blender have a whole host of dumbbell workouts.. you can refine your search at their homepage to strength training and dumbbells
    https://www.fitnessblender.com/
  • smantha32
    smantha32 Posts: 6,990 Member
    Get heavy dumb bells. 2 and 5 pound ones are next to useless. I would get a set of 10, 15 and 20. I follow along with a book called "Fit after 40" by Joyce Vedral, but there are all kinds of books out there. Some for using nothing for resistance but bodyweight. Personally though I like lifting weight that isn't me. :)
  • Iwannabfit76
    Iwannabfit76 Posts: 101 Member
    On my arm days I switch it up. At my gym I use the circuit training machines to start out with (after my warm up) then I go into a more intense workout with free weights and kettle bells ranging in from 7.5 pounds to 20 pounds. I also use a bosuball and work my biceps, shoulders and obliques, while strengthing ans working my core and balance.
    I follow a lot of short videos on Instagram that give me a lot of ideas. I'm a month into working out after being dormant for 4 years. I can already see major results. You can do the low weights if you don't want to get bulky but just to tone. You would have to do 100 reps though lol.
    I'll post some of the things I do on a bosuball to keep from getting bored.
    Friend me if you want to and I can help if you have anymore questions.i7ivn0yjcysp.png
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  • pondee629
    pondee629 Posts: 2,469 Member
    edited March 2017
    Any weight lifting exercise you can do with barbells, kettlebells, a medicine ball or any other heavy object, can be done with dumbbells.

    That deck (above) really needs a railing. Looks like a serious accident waiting to happen.
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