Dumbbell Workout Program

Archive for the ‘Dumbbell Workout Program’ Category

Is this a good workout program?

Wednesday, January 25th, 2012

I want to get cut just using dumbbells (that’s all we have at home). I don’t care how long it takes, whether it takes a few months or a few weeks.

Let me know what you think of this:

http://www.livestrong.com/article/529200-how-to-get-cut-with-dumbbells/

If you have any other suggestions, please feel free to let me know.

Thanks!

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Tags: dumbbells
Posted in Dumbbell Workout Program | 2 Comments »

Is it possible to have ocd on exercise? Do I have it.?

Wednesday, September 14th, 2011

I’m 16 years old and I was wondering if its possible that i have ocd about exercise? I play football,hockey, wrestling, and track. I love to lift weights and run. Whenever i get free time I am usually lifting weights or running. Sometimes I will even decline to hang out with friends and do other things like family dinners or things of that nature so I can lift weights. I never seem to get tired from lifting weights so I know that I can keep doing it day after day. If you think I’m not working hard enough and thats why I’m not tired, I’ll show you my routine. I workout 6 days a week and I have to force myself to not workout on sundays because I know no matter what your body needs rest. My program is:
Monday,Wednesday,Friday:
5x Squats
5x Front Squats
5x Lunges
5x Leg Curls
5x Bench Press
5x Incline Bench Press
5x Dumbbell Flys
4x Chest Pullovers
5x Pullups or however many to get to a hundred usually 5 sets of 20
5x Lat Pulldowns
5x Bentover Rows
5x Calf Raises
100 crunches, 100 oblique twists per side, 100 hanging leg pulls
Tuesday,Thursday,Saturday
5x Barbell Shoulder Press
5x Lateral Shoulder Raises
5x Bent Over Lateral Shoulder Raise
3x Dumbbell Shrugs
5x Standing Barbell Curls
5x Seated Incline Dumbbell Curls
3x Concentration Curls
5x Lying Tricep Extensions
5x Sitting Tricep Extensions
5x Dumbell Pullovers
5x Forearm Wrist Curls
5x Reverse Wrist Curls
100 crunches, 4x Leg Raises, 100 Seated Oblique Twists

That is the workouts I do and I never seem to get tired or muscularly fatigued. I also on average run 3 miles a day. A lot of my friends and family say that I am to over the top about it. Some of my family wants me to stop doing it so much but my dad is perfectly fine with it. I’m starting to wonder if I am seriously mentally obsessed with exercise. I’m not trying to show off, I seriously want to see peoples opinions on this and tell me if I have a problem. Thank you if you read all this.
When I lift weights for upper body things I usually do sets of 8 to 12 reps and lowerbody 10 to 15 and at the end of sets i muscles are tired enough to where I barely get the last two reps. I usually rest about 30 to 45 seconds between sets so I think intensity is ok. If I miss a workout i’m not happy about it but I never do double the next day.

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Tags: bentover, concentration curls, dumbbell flys, family dinners, football hockey, forearm, free time, front squats, incline bench press, incline dumbbell curls, lat pulldowns, leg curls, lifting weights, lying tricep extensions, pullups, shoulder press, standing barbell curls, twists, workout, workouts
Posted in Dumbbell Workout Program | 6 Comments »

Can I get Big in three months taking whey protein?

Friday, September 9th, 2011

17 years old, 180 lbs and I need to get big in about 2 to 3 months. Currently i have a program which i take, i used to do 5 days a week but now im only doing 4 days as recovery is important.
Monday: Chest, Abs
Tuesday:Triceps, Legs
Wednesday: Rest
Thursday: Shoulders, Abs
Friday:Biceps, Back
Weekend chill out

My workout exercise are fairly simple,
Chest: Bench press, Dumbbell flys & Lat pull downs (All 3×8)
Abs: Incline leg lifts, weighted sit ups, Captain’s chair (All 3×8)
Triceps: Tricep extensions, Skull crushers, one armed tricep extension (All 3×8)
Shoulders: Dumbbel shrugs, Shoulder press, Lateral raises (All 3×8)
Back: Deadlifts, Lat pull downs (back), the low row ( forgot the name but u sit down and u pull) (All 3×8)
Biceps: Preacher curls, pullys ( u stand and u pull this handle while ur arm is 90 degrees and u pull inwards), Alternate dumbbel curls (All 3×8)

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Tags: 17 years, amp, bench press, Biceps, chill out, dumbbell flys, exercise, lat pull downs, legs, preacher curls, shoulder press, shoulders, shrugs, sit ups, skull crushers, tricep extension, tricep extensions, triceps, ups, workout
Posted in Dumbbell Workout Program | 3 Comments »

Why isn't this working? Help me out please =/?

Thursday, September 1st, 2011

I have weighed 185 lbs for a long time, and starting in the beginning of july, I decided to do something about it. Well, at least try.

Everyday at the gym, this is my regiment:

- 30 minute weight loss walking program on treadmill.

- 60 crunches on abdominal machine with 50 lbs. of weight.

- 30 arm curls with 10 lb. dumbbell’s with each arm.

-20 minute weight loss program on elliptical.

And here is what I eat on a typical day, from breakfast to dinner – and everything in between:

- breakfast, bowl of special k cereal and skim milk.

- lunch, canned tuna over a bed of greens. Lite dressing.

- dinner, grilled white meat, or fish with veggies and salad.

When I need a snack I have a 100 calorie yogurt or 90 calorie special k bar. When I need a good size snack I’ll have some celery and hommus or broccolli/mushrooms some other low calorie veggie.

This may be my down fall, I have been addicted to mountain dew forever, but I quit cold turkey. And has since taken on diet colas. I drink water when I workout, but otherwise it’s usually diet soda. I know it has no calories and little sugar and sodium (what I drink does anyway) but I hear it causes you to retain water and feel and look bloated? Thoughts?

I started ALL of this religiously in the beginning of july. I miss the occasional workout (2 this month) but I don’t just sit at home with my time off. I spend time at the beach, boogie boarding, walking, fishing, and soon will have some of my time occupied with a job.

My question, WHY HAVENT I LOST A SINGLE POUND!!! I have a huge background in horses and have worked virgoriously on farms for the past few years of my life, so I do have substantial muscle. I do not look like I weigh 185 lbs. But I do. And it isn’t changing. I DO have fat I want gone, my hips, stomach and thighs to be specific.

Help me please.

Also, I am a 20 yr old female who is about 5′5". I need to get fit, I want to be a police officer and need to pass a pretty hard exam. And with the exercise I have been doing, I’ve been able to up and up my resistance, going on higher and higher levels on the weight loss programs on the machines. I know my stamina and ability is improving, but my body image is not.

Bring it on. I’ll do anything.

If I have forgotten anything or you have a question, by all means, ask.
4 days ago

I consume 1200 – 1500 calories daily and burn at least 500 in my workout daily.

I cannot physically run due to a deformity in my feet.

I eat very healthy, and a lot less than I am used too.
I am trying to train myself to run, is what I mean I suppose. It is not impossible, but very difficult and hurts my feet a lot. But I can’t really let that hold me back, right? But I figure if maybe I work up to it, it may be easier? I was thinking when I wrote that at all. I want to be able to run.

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Tags: arm curls, beach boogie, boogie boarding, broccolli, calorie yogurt, canned tuna, cold turkey, crunches, diet colas, diet soda, dumbbell, hommus, k bar, little sugar, mountain dew, occasional workout, special k cereal, walking program, white meat, years of my life
Posted in Dumbbell Workout Program | 2 Comments »

weight lifting question?

Sunday, August 28th, 2011

Ok… i have a weight lifting question. I have a dumbbell routine. It’s about 35 minutes long. Its part of a program that is used for people who want to slim down/build lean muscle. Anyways, if I am looking to bulk up, can I just do this kind of intense workout twice a day, and is that the equivilant to doing an intense barbell workout? I do 6-8 reps on a very high weight. It works out all major muscles. Thanks,

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Tags: barbell, equivilant, intense workout, lean muscle, major muscles
Posted in Dumbbell Workout Program | 1 Comment »

Fat burning, muscle building plan… Please tell me what you think!?

Wednesday, August 24th, 2011

I’m an 18 year old female, 5′3 and I weight about 127-130 lbs (It keeps going up and down lately for some reason), however I’m not fat and I already have muscles, but I wanna look more toned up, so I’m doing a muscle gain/fat loss program this summer and here is how it’ll go:

Nutrition:Breakfast, 9 am:
-Scrambled egg. (100 calories, 6 gm of Protein).
-Slice of loaf. (100 calories, 4 gm of Protein)
-Cup of Green tea. (0 calories, 0 gm of Protein)

Noon snack, 12 am:
-Bottle of Whey milk. (200 calories, 30 gm of Protein).

Lunch, 4 pm:
-Piece of Steak/chicken/or fish. (300-500 calories, 40 gm of Protein).
-Tomato and Green paper. (50 calories, 0 gm of Protein).
-1 slice of loaf/or a piece of potato or anything with carbs. (100 calories, 4 gm of Protein).

Late afternoon snack, 7 pm:
-Bottle of Whey Milk. (200 calories, 30 gm of Protein).

Dinner 9/10 pm:
-Apple. (maximally 150 calories, 0 gm of Protein).
-Banana/or orange. (Maximally 150 calories, 0 gm of Protein).

Weight training work out schedule:

Abs workout
Friday

-Regular Crunches 25 reps 4 sets
-Vertical Crunches 25 reps 4 sets
-Bicycle Crunches 25 reps 4 sets
-Twisting Crunches 50 reps 4 sets
-Dumbbell side bents 50 reps 4 sets

Arms workout

Mon-Wed

A.Bicep Barbell curls 30 reps 3 sets
-12 repsLeast weight
-10 rep Average weight
- 8 reps Max weight

B.Bicep curls 30 reps 3 sets
-12 repsLeast weight
-10 reps Average weight
-8 reps Max weight

C.Tricep V-bar pull-downs 30 reps 3 sets

D.Tricep Kickback 30 reps 3 sets
-10 reps Inner Triceps
-10 reps Middle Triceps
-10 repsOuter Triceps

E.Tricep Extension 30 reps 3 sets
-12 repsLeast weight
-10 reps Average weight
-8 reps Max weight

F.Shoulder front Raise30 reps 3 sets
-12 repsLeast weight
-10 reps Average weight
-8 reps Max weight

G.Shoulder press 30 reps 3 sets
-12 repsLeast weight
-10 reps Average weight
-8 reps Max weight

H.Shoulder/Lateral raise 30 reps 3 sets
-12 repsLeast weight
-10 reps Average weight
-8 reps Max weight

I.Wrist curls 30 reps 3 sets
-12 repsLeast weight
-10 reps Average weight
-8 reps Max weight

Leg workout

Tue-Thur

A. Leg press 30 reps 3 sets
-12 reps Least weight
-10 reps Average weight
-8 reps Max weight

B.Leg extension 30 reps 3 sets
-12 repsLeast weight
-10 reps Average weight
-8 reps Max weight

C.Calf raise 30 reps 3 sets
-12 repsLeast weight
-10 reps Average weight
-8 reps Max weight

D.Dumbbell Lunges 30 reps 3 sets

- Each day, the work out should take about 45-50 mins including rest time, about 2-3 mins rest between each set.

Cardio workout schedule:

Mon through Thursday:
- Treadmill 2 miles (Walking/Jogging) with 20 minutes rest between each mile.
- Bicycling 2 set (Regular and max intensity) for 15 minutes each set and about 20 minutes rest between each set.

Sat and Sun are off-days for my muscular repair and growth, but I will still move a lot, because I have a job everyday anyway and I do a lot of other things too so I’m not going to lay down and watch T.V or anything, this summer is hopefully going to be very active for me!

* I might eat some fast food or go out to a restaurant every once in a while (Once every couple weeks or so) so I hope this won’t kill me or anything.

PLEASE tell me what you think about this whole plan? I really need opinions! Thank you!

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Tags: afternoon snack, arms workout, banana, barbell curls, bicep curls, bicycle crunches, calories, gm, green tea, kickback, late afternoon, max weight, muscle gain, muscles, protein, shoulder press, tomato, tricep extension, v bar, weight training
Posted in Dumbbell Workout Program | 2 Comments »

What do you think of this muscle building, fat burning plan?

Saturday, August 20th, 2011

Nutrition:Breakfast, 9 am:
-Scrambled egg. (100 calories, 6 gm of Protein).
-Slice of loaf. (100 calories, 4 gm of Protein)
-Cup of Green tea. (0 calories, 0 gm of Protein)

Noon snack, 12 am:
-Bottle of Whey milk. (200 calories, 30 gm of Protein).

Late afternoon snack, 7 pm:
-Bottle of Whey Milk. (200 calories, 30 gm of Protein).

Dinner 9/10 pm:
-Apple. (maximally 150 calories, 0 gm of Protein).
-Banana/or orange. (Maximally 150 calories, 0 gm of Protein).

Weight training work out schedule:

Abs workout
Friday

-Regular Crunches 25 reps 4 sets
-Vertical Crunches 25 reps 4 sets
-Bicycle Crunches 25 reps 4 sets
-Twisting Crunches 50 reps 4 sets
-Dumbbell side bents 50 reps 4 sets

Arms workout

Mon-Wed

A.Bicep Barbell curls 30 reps 3 sets
-12 repsLeast weight
-10 rep Average weight
- 8 reps Max weight

B.Bicep curls 30 reps 3 sets
-12 repsLeast weight
-10 reps Average weight
-8 reps Max weight

C.Tricep V-bar pull-downs 30 reps 3 sets

D.Tricep Kickback 30 reps 3 sets
-10 reps Inner Triceps
-10 reps Middle Triceps
-10 repsOuter Triceps

E.Tricep Extension 30 reps 3 sets
-12 repsLeast weight
-10 reps Average weight
-8 reps Max weight

F.Shoulder front Raise30 reps 3 sets
-12 repsLeast weight
-10 reps Average weight
-8 reps Max weight

G.Shoulder press 30 reps 3 sets
-12 repsLeast weight
-10 reps Average weight
-8 reps Max weight

H.Shoulder/Lateral raise 30 reps 3 sets
-12 repsLeast weight
-10 reps Average weight
-8 reps Max weight

I.Wrist curls 30 reps 3 sets
-12 repsLeast weight
-10 reps Average weight
-8 reps Max weight

Leg workout

Tue-Thur

A. Leg press 30 reps 3 sets
-12 reps Least weight
-10 reps Average weight
-8 reps Max weight

B.Leg extension 30 reps 3 sets
-12 repsLeast weight
-10 reps Average weight
-8 reps Max weight

C.Calf raise 30 reps 3 sets
-12 repsLeast weight
-10 reps Average weight
-8 reps Max weight

D.Dumbbell Lunges 30 reps 3 sets

- Each day, the work out should take about 45-50 mins including rest time, about 2-3 mins rest between each set.

Cardio workout schedule:

* I might eat some fast food or go out to a restaurant every once in a while (Once every couple weeks or so) so I hope this won’t kill me or anything.

PLEASE tell me what you think about this whole plan? I really need opinions! Thank you!

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My workout program for bulking?

Tuesday, August 16th, 2011

I am going to bulk until summer and tried to come up with a new routine. Does this seem decent for building muscle and strength?

Monday: Back, Shoulders, Biceps
Barbell Rows 4 sets of 6 reps
Lat Pull downs: 3 sets of 6
Lateral raises side to side and out front 4 sets of 6

Dumbbell shoulder press 4 sets of 6
Weighted wide grip pullups 3 sets of burn out

Barbell curls 4 sets of 8
Hammer curls 3 sets of 8
Preacher curls 4 sets of 6

Wednesday Chest, Traps, and Triceps
Flat dumbbell bench 4 sets of 6
Incline dumbbell bench 4 sets of 6
Decline dumbbell bench 3 sets of 8
flys 3 sets of 8

Dumbbell shrugs 4 sets of 6

Rope pull down 4 sets of 8
dumbbell tricep extensions 3 sets of 6
weighted dips

Friday: Legs and core
Deadlift 4 sets of 6
Squats 4 sets of 6
leg press 3 sets of 8
leg curls 3 sets of 8
leg extensions 3 sets of 8
calve raises 3 sets of 8

Core exercises.

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Tags: barbell curls, barbell rows, bench, Biceps, building muscle, calve, core exercises, dumbbell shoulder press, hammer curls, lat pull downs, leg curls, leg extensions, leg press, new routine, preacher curls, rope, squats, traps, tricep extensions, weighted dips
Posted in Dumbbell Workout Program | 2 Comments »

Is this a good plan to build muscle and lose fat, please take a look at this!?

Thursday, August 11th, 2011

I’m an 18 year old female, 5′3 and I weight about 127-129 lbs (It keeps going up and down lately for some reason), however I’m not fat and I already have muscles, but I wanna look more toned up, so I’m doing a muscle gain/fat loss program this summer and here is how it’ll go:

Nutrition:Breakfast, 9 am:
-Scrambled egg. (100 calories, 6 gm of Protein).
-Slice of loaf. (100 calories, 4 gm of Protein)
-Cup of Green tea. (0 calories, 0 gm of Protein)

Noon snack, 12 am:
-Bottle of Whey milk. (200 calories, 30 gm of Protein).

Late afternoon snack, 7 pm:
-Bottle of Whey Milk. (200 calories, 30 gm of Protein).

Dinner 9/10 pm:
-Apple. (maximally 150 calories, 0 gm of Protein).
-Banana/or orange. (Maximally 150 calories, 0 gm of Protein).

Weight training work out schedule:

Abs workout
Friday

-Regular Crunches 25 reps4 sets
-Vertical Crunches25 reps4 sets
-Bicycle Crunches 25 reps4 sets
-Twisting Crunches50 reps4 sets
-Dumbbell side bents 50 reps4 sets

Arms workout

Mon-Wed

A.Bicep Barbell curls 30 reps 3 sets
-12 repsLeast weight
-10 rep Average weight
- 8 reps Max weight

B.Bicep curls30 reps3 sets
-12 repsLeast weight
-10 reps Average weight
-8 reps Max weight

C.Tricep V-bar pull-downs 30 reps 3 sets

D.Tricep Kickback 30 reps3 sets
-10 reps Inner Triceps
-10 reps Middle Triceps
-10 repsOuter Triceps

E.Tricep Extension 30 reps3 sets
-12 repsLeast weight
-10 reps Average weight
-8 reps Max weight

F.Shoulder front Raise30 reps3 sets
-12 repsLeast weight
-10 reps Average weight
-8 reps Max weight

G.Shoulder press 30 reps3 sets
-12 repsLeast weight
-10 reps Average weight
-8 reps Max weight

H.Shoulder/Lateral raise 30 reps3 sets
-12 repsLeast weight
-10 reps Average weight
-8 reps Max weight

I.Wrist curls30 reps3 sets
-12 repsLeast weight
-10 reps Average weight
-8 reps Max weight

Leg workout

Tue-Thur

A. Leg press30 reps3 sets
-12 reps Least weight
-10 reps Average weight
-8 reps Max weight

B.Leg extension30 reps3 sets
-12 repsLeast weight
-10 reps Average weight
-8 reps Max weight

C.Calf raise30 reps3 sets
-12 repsLeast weight
-10 reps Average weight
-8 reps Max weight

D.Dumbbell Lunges30 reps3 sets

- Each day, the work out should take about 45-50 mins including rest time, about 2-3 mins rest between each set.

Cardio workout schedule:

* I might eat some fast food or go out to a restaurant every once in a while (Once every couple weeks or so) so I hope this won’t kill me or anything.

PLEASE tell me what you think about this whole plan? I really need opinions! Thank you!

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Tags: afternoon snack, arms workout, banana, barbell curls, bicep, bicycle crunches, calories, gm, green tea, kickback, late afternoon, max weight, muscle gain, muscles, protein, shoulder press, tomato, tricep extension, v bar, weight training
Posted in Dumbbell Workout Program | 2 Comments »

Is this a good workout and meal plan for muscle gain?

Monday, August 8th, 2011

Hi i weigh 125 pounds, Im 5′8, and I am at 10% body fat. I have a pretty good body that is v shaped and every thing is symmetrical. I just want to be a bigger version of my self right now is this a good program to follow help me please really appreciate it So what should i Change?

Meal Plan

9:30-1 1/4 Vector-1 1/2 milk- 380 Calories-19g Protein

12:30-Protein Shake-1 Banana-320 Calories-16g Protein

WORKOUT

3:00-2 Slice Toast-6 Slice Cold Cuts-Small Salad-385 Calories-35.5g Protein

6:00-2 Slice Toast- 1 Tbs Peanut Butter- Small Salad- 370 Calories-16g Protien

8:30-1 Can Tuna-Big Salad-1 Egg-330 Calories-42g Protein

10:30-1 1/2 milk-1 Apple-235 Calories-15.5g Protein

Total Calories: 2100-2200

Total Protein: 142g

Workout

Day 1
Run 1k-Chest-Triceps

Day 2
Run 1k-Back-Abs

Day 3
Run 1k-Shoulder-Biceps

Day 4
Run 1k-Legs-abs

Day 5
Rest

Chest

Push ups 3×8
Flat Dumbbell Press 3×8 40lbs
Incline Dumbbell Press 3×8 35lbs
Low Cable Fly 3×8 17.5lbs
One Arm Cable Press 3×8 22.5lbs
Middle Cable Fly 3×8 17.5lbs

Triceps

Dips 3×8
Overhead Triceps Extension 3×8 40lbs
Skull Crushers 3×8 40lbs
Overhead Triceps Extension 3×8 32.5lbs
Triceps Push Downs 3×8 62.5lbs
Triceps Pull Downs 3×8 62.5lbs

Back

Pull Ups 3×8
Lat Pull Down 3×8 80lbs
Reverse Lat Pull Down 3×8 80lbs
Low Row 3×8 75lbs
Dead Lifts 3×8 100lbs

Legs

Squats 3×8 115lbs
Legs Press 3×8 250lbs
Leg Extension 3×8 100lbs
Leg Curl 3×8 100lbs
Leg Abductors 3×8 150lbs
Leg Adductors 3×8 150lbs
Machine Standing Calve Raise 3×8 80lbs
Seated Calve Raise 3×8 80lbs

Shoulders

Military Press 3×8 35lbs
Dumbbell Shoulder Raise 3×8 12.5lbs
Dumbbell Y Raise 3×8 7.5lbs
Dumbbell Front 3×8 15lbs
Rear Deltoids Cables 3×8 7.5lbs
Shrugs 3×8 50lbs

Biceps

Chin Ups 3×8
Ez Curl Bar 3×8 45lbs
Barbell Curl 3×8 40lbs
Dumbbell Curl 3×8 20lbs
Hammer Curls 3×8 17.5lbs
Side Curls 3×8 17.5lbs/15lbs/12.5lbs

Abs

Crunches 30-3
Raised Crunches 15-3
Cross Crunches 15-3
Ab Rotation 15-3
Leg up 12-3
Knee up 12-3
Side Plank 30sec
Plank 30sec

IT took me alot of time to type this so please help me by the wat the 3×8 is 3 sets and 8 reps so people tell me what i need to change to make it better

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Tags: 5g, barbell, Biceps, chin ups, cold cuts, curl bar, dead lifts, flat dumbbell press, hammer curls, incline dumbbell press, leg extension, meal plan, military press, plan 9, push ups, rear deltoids, skull crushers, squats, Triceps extension, ups
Posted in Dumbbell Workout Program | 2 Comments »

Dumbbell Training

Archive for the ‘Dumbbell Workout Program’ Category

Is this a good workout program?

Other Dumbbell Sites Online

Is it possible to have ocd on exercise? Do I have it.?

Other Dumbbell Sites Online

Can I get Big in three months taking whey protein?

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Why isn't this working? Help me out please =/?

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weight lifting question?

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Fat burning, muscle building plan… Please tell me what you think!?

Other Dumbbell Sites Online

What do you think of this muscle building, fat burning plan?

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My workout program for bulking?

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Is this a good plan to build muscle and lose fat, please take a look at this!?

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Is this a good workout and meal plan for muscle gain?

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Skinny Vinny Wins World Championship

Dumbbell Training Reports

Weight Training Resources

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