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Can I get some help with a dumbbell only program. I'd like to go to the gym 3x a week and only do upper body excercises. Thanks.
dumbbell training
- Thread starter cottonwood
- Start date
automaticj5
New member
What are you trying to accomplish? Why are you limiting yourself to DB?
Jabba The Slut
New member
The first question that jumped out in my mind is why he only wants to stick with upper body work.automaticj5 said:
Of course, I could be wrong. He could be Stephen Hawking.
ElasticSteel
New member
the best program i did was 5x5 with dumbells. I got a bigger upperbody by doing squats, deadlifts , and bench. If I were you I wouldn't limit myself to only upperbody, considering the biggest muscles in your body are back and legs.
cottonwood
New member
automaticj5 said:
I'm trying to get stronger for tennis. I only have have dumbbells in my brothers garage where I work out. I don't do lower body because I'm playing tennis 2-3 hours a day. Just wanted some advise on setting up a program. Thanks in advance.
stephen4327
UGK
your legs will be the first to go buddy. better work on those also, running around the court will exhaust you gota have the legs to last thru.
nodiggitydave
New member
NJL52 said:
unless you consume 4000 cals + lmao
cottonwood
New member
nodiggitydave said:
Anybody have a plan I can use? Excercises, sets, reps? Please.
jumpmaster82
Well-known member
mon- db bench, db decline, db incline, db flys, db skull crushers, db tri extensions, kickbacks,
wed-db military press, lat raises, front raises, db shrugs, db jump shrugs,
fri- chainsaws, db curls, hammer curls, db preacher curls, db deadlifts,
im not even gona ask why your not doing legs, even though its stupid.
and i cant think of any DB exercises for upper back besides chainsaws.
wed-db military press, lat raises, front raises, db shrugs, db jump shrugs,
fri- chainsaws, db curls, hammer curls, db preacher curls, db deadlifts,
im not even gona ask why your not doing legs, even though its stupid.
and i cant think of any DB exercises for upper back besides chainsaws.
i would recommend a book called hard gainers
talks about basic 3 day a week workouts if you insist on only working out upper body here you go
1 chest triceps
dumbell press flat
dumber tricep push backs
dumbell incline press
dumbell over head skull crushers both hand "sit down in chair dumbell behind head push up"
dumbell flies
dumbell one hand push ups "like on handed skull crushers"
decline dumbell press
2 back biceps
dumbell rows
concetrated curls
lying bent over rows
hammer curls
dumbell dead lifts
standing curls
hyper extensions with a dumbell in hands
3 shoulders traps forerms oblieks
shoulder press
single arm dumbell side raises
front dumbell raises
forearm curls up
forearms curls down
not sure what this excersize is called but you stand up strait with a dumbell
in on side and you lean toward that side and you lean strait up again. you do not move your legs but it works out your oblieks really good. sorry for mispelling, some of these workouts i don't know the name to but if you PM me i can give you more detail on them. Make sure you stretch out and warm up with a bike for 10 minutes and the first set or two with every exercise use a very light weight to warm up.
talks about basic 3 day a week workouts if you insist on only working out upper body here you go
1 chest triceps
dumbell press flat
dumber tricep push backs
dumbell incline press
dumbell over head skull crushers both hand "sit down in chair dumbell behind head push up"
dumbell flies
dumbell one hand push ups "like on handed skull crushers"
decline dumbell press
2 back biceps
dumbell rows
concetrated curls
lying bent over rows
hammer curls
dumbell dead lifts
standing curls
hyper extensions with a dumbell in hands
3 shoulders traps forerms oblieks
shoulder press
single arm dumbell side raises
front dumbell raises
forearm curls up
forearms curls down
not sure what this excersize is called but you stand up strait with a dumbell
in on side and you lean toward that side and you lean strait up again. you do not move your legs but it works out your oblieks really good. sorry for mispelling, some of these workouts i don't know the name to but if you PM me i can give you more detail on them. Make sure you stretch out and warm up with a bike for 10 minutes and the first set or two with every exercise use a very light weight to warm up.
