Can somebody give me a good dumb bell workout

[Fast Eddie]

i lift three times a week and would like a small effective workout to do in my down time preferably after my cardio work out. any help would go a long way thanks

[apocalypse]

Why not read the sticky at the top? Then if u have further questions, let us know.

[Darkhorse]

Originally Posted by Fast Eddie

i lift three times a week and would like a small effective workout to do in my down time preferably after my cardio work out. any help would go a long way thanks

When enlisting help about training workouts, you'll get better advice if you post what your goals are: muscle gain, definition, weight loss, ect.

[Fast Eddie]

Ok sure...... I'm a wrestler and up to this point in time that I have done definition workouts, but I would now like to gain a large amount of mass. I weigh around 147 lbs. and would like to weigh some where from 170 lbs. to 190 lbs. these are the workouts I do during my three days of lifting.

monday
bench - pyramid starting at 135 5 lbs intergoals
standing curls - 30 -10//35 -10
butterfly machine - 70 -10//80 -10
incline butterflies - 30 -10//35 -10
wide-grip pull-up - 2 sets till failure
tricep curls - 40 -10// 45 -10
incline bench - 115 -6//115 -6//115 -6
tricep extentions - 35 - 10//45 -10

outa time i will post other days at a later date

[Darkhorse]

Originally Posted by Fast Eddie

Ok sure...... I'm a wrestler and up to this point in time that I have done definition workouts, but I would now like to gain a large amount of mass. I weigh around 147 lbs. and would like to weigh some where from 170 lbs. to 190 lbs. these are the workouts I do during my three days of lifting.

monday
bench - pyramid starting at 135 5 lbs intergoals
standing curls - 30 -10//35 -10
butterfly machine - 70 -10//80 -10
incline butterflies - 30 -10//35 -10
wide-grip pull-up - 2 sets till failure
tricep curls - 40 -10// 45 -10
incline bench - 115 -6//115 -6//115 -6
tricep extentions - 35 - 10//45 -10

outa time i will post other days at a later date

You're still in the definition mindset. On bench, are you saying you're going to increase 5 lbs. every set? Butterflyes only aid in definition, not mass. Maybe you should look at my sticky at the top of the page. You should try and stick with compound movements as heavy as you can go when obtaining mass. Also, since you are just starting out bulking, I think it would be more beneficial to you to pick 3 compound exercises per bodypart for 2-3 sets apiece. Reps can be 6-10 for you. Is there any way you can go 4 or 5 times a week to the gym? In my experience it's always better to spread your workouts out and only focus on 2 muscles at the most per day, esp. when you are starting a new program (bulking). Doing a type of circuit training routine like you have isn't really for mass. Some people like to do a circuit routine to mix things up for a week or two while bulking.

[apocalypse]

At your situation, you can make gains quickly, you will be able to put on 20 pounds of muscle in no time. Me and u r in the same weight class, except that I am as short as Lee priest. Also I do double the weight u do on most of the excercise, so u might want to get u a good spotter, and try to go up on the weights.

[Fast Eddie]

ya i dowloaded and prited your sticky im live my life by it....but a lot of those i gota be a the gym to do....all i got at home is a dumbbell set.....and i do my cardio at home cause the track is less then ten mins away...thanks guys