We are pleased to announce that on March 4, 2025, an updated Rich Text Editor will be introduced in the MyFitnessPal Community. To learn more about the upcoming changes, please click here. We look forward to sharing this new feature with you!

Thoughts on Dumbbell Program

Justin_7272
Justin_7272 Posts: 341 Member
edited December 2024 in Goal: Gaining Weight and Body Building
I'm going to begin weightlifting, maintaining a defecit while I get my routine down before bulking. I haven't lifted in years. I have dumbbells and a bench, and plan on lifting every other day to allow for recovery and progressively adding weight.

Essentially, I attempted to design a modified Strong Lifts program to focus on compound workouts. This is only a very rough draft. Any thoughts on additions, subtractions, etc. is appreciated. Thanks!

grwcmb67s2zd.jpg
mfp9361j6a1o.jpg

Replies

  • pierinifitness
    pierinifitness Posts: 2,226 Member
    Good thought you gave it. To more closely align with the StrongLifts lifts, did you consider double overhead press and double bent-over Pendlay rows?

    https://www.youtube.com/watch?v=M2rwvNhTOu0

    https://www.youtube.com/watch?v=fyU6GB4N4QA
  • Scottgriesser
    Scottgriesser Posts: 172 Member
    I'd suggest doing the fly on the ground and not the bench(or not at all). Puts your shoulders in a risky situation.

    Check athleanx on YouTube for a more in depth explanation.
  • Keto_Vampire
    Keto_Vampire Posts: 1,670 Member
    Seems a little imbalanced in my opinion...could use more back exercises (weighted pull-ups, chin-ups) & triceps exercises (overhead triceps press/extension, weighted dips). Not sure of your situation equipment-wise if doing weighted movements are practical.
  • Justin_7272
    Justin_7272 Posts: 341 Member
    edited May 2019
    Pier; thank you. Pendlay incorporated over single row. I had shoulder press instead of overhead as it was in the app; also replaced; this will also remove the need for the bench on that day.

    Scott; good insight, the flys were auxiliary and I appreciate the risk of injury. I've also always found them uncomfortable. In my case, the risk outweighs the reward at this point, so I'll probably remove them.

    KV - I'm limited to dumbbells and a bench. I incorporated the curls and overhead to account for lack of pull ups. I have naturally large lats and traps, but any help can't hurt.
  • kara_tastic
    kara_tastic Posts: 38 Member
    Athleanx is fantastic! My deadlifts are much better thanks to watching him.
    I also no longer do the fly movement. For some I always felt it was not a great move but could never pin point why till I saw his video 😊
  • Chieflrg
    Chieflrg Posts: 9,097 Member
    I don't think 5×5 is going to last long with DBs since your governed by the weight you can use to progress at that rep scheme.

    You'd be better off running a program that utilizes DBs or have a coach/trainer that has a template you can run. Something that uses more variations and RPE would be more appropriate.
This discussion has been closed.

Categories