Can somebody give me a good dumb bell workout
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
Why not read the sticky at the top? Then if u have further questions, let us know.
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.
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
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.
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
Look at the p90x workout. they have a ton of different curls in the workouts. easy to find a list online.
superset your bi's and tri's together with lighter weights and repete every 5 minuts for one half hour. You'll feel some nice soreness in the morning.
The other excersise I like is inclined dumbell curls. Got this idea from an article by Arnold... do them on the incline bench.
Warning::: you will need to use lighter weight, you're actually working right down to the incertion point below the elbow on the forearm.
OP, what do you want to strengthen/build?
Bent-over rows are a good movement to do with dumbbells. If you don't have many heavier ones then you can fly them after a while to make it harder.
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