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Can somebody give me a good dumb bell workout

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Old 03-23-2005, 10:26 PM   #1
Fast Eddie
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Default 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
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Old 04-02-2005, 03:44 PM   #2
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Why not read the sticky at the top? Then if u have further questions, let us know.
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Old 04-03-2005, 01:06 PM   #3
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Quote:
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.
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Old 04-04-2005, 10:18 AM   #4
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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
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Old 04-04-2005, 10:36 AM   #5
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Quote:
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.

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Old 04-04-2005, 04:10 PM   #6
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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.
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Old 04-06-2005, 06:28 PM   #7
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Default ya thanks

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
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Old 04-03-2011, 05:23 PM   #8
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Look at the p90x workout. they have a ton of different curls in the workouts. easy to find a list online.
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Old 04-07-2011, 09:14 AM   #9
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Default superset

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.
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Old 04-08-2011, 07:22 PM   #10
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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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