Total Body Dumbell Workout

[BuddaBill]

I'm looking for a total body workout (can be a split routine as well) which utilizes dumbells as the only equipment. All recomendations appreciated.

 

[BiggT]

Here's what I would do....

*all exercises done w/ dumbells, lol, I just don't want to have to type 'D-bell (insert movement here) every time.

Mon

1.) One arm snatch
2.) Squat with 'bells at the shoulders
3.) Flat Bench
4.) Skullcrushers or Tate Presses

Wed

1.) Clean and Press (1 hand at a time)
2.) Overhead Squat
3.) 1 arm row
4.) Straight-Leg Deadlift

Fri

1.) Incline Press
2.) Squat with 'bells at shoulders
3.) Farmer's Walk
4.) Shrug
5.) Hammer Curl

 

[silver_shadow]

what's the weight range of your DBs bro?

 

[blueta2]

1.) Incline Press
2.) Squat with 'bells at shoulders
3.) Farmer's Walk
4.) Shrug
5.) Hammer Curl

Hey T....what is a Farmer's walk?

 

[BiggT]

Hey T....what is a Farmer's walk?

You just pick up a pair of dumbells, hold one in each hand, and go for a walk, lol......don't use straps as it is a great exercise for grip as well, pick a distance, say 100 feet, and do say 3 sets of 100 feet w/ 100lbs for example.....they really develp the traps as well.....it's a common event in Strongman shows, they don't use dumbells, but typically thick handled implements of some type.

 

[blut wump]

I use bales of hay.

I'm thinking of getting some Oly dbell handles to allow me to do farmers' walk.

 

[BuddaBill]

what's the weight range of your DBs bro

Adjustable up to 75 lbs. each.

Mon

1.) One arm snatch
2.) Squat with 'bells at the shoulders
3.) Flat Bench
4.) Skullcrushers or Tate Presses

Wed

1.) Clean and Press (1 hand at a time)
2.) Overhead Squat
3.) 1 arm row
4.) Straight-Leg Deadlift

Fri

1.) Incline Press
2.) Squat with 'bells at shoulders
3.) Farmer's Walk
4.) Shrug
5.) Hammer Curl

I'm digging that program. My only concerns are the modified Olympic lifts. I'm sharing this with a rank beginner and I'm not sure what kind of learning curve would be expected.

 

[silver_shadow]

one question - why only DBs?

 

[blueta2]

You just pick up a pair of dumbells, hold one in each hand, and go for a walk, lol......don't use straps as it is a great exercise for grip as well, pick a distance, say 100 feet, and do say 3 sets of 100 feet w/ 100lbs for example.....they really develp the traps as well.....it's a common event in Strongman shows, they don't use dumbells, but typically thick handled implements of some type.

Oh, sounds simple....funny they would call it a farmer's walk. I guess I would not need this since I would not want to develop my traps...nothing sexy about a women with traps!

Thanks T :-*

 

[BiggT]

Oh, sounds simple....funny they would call it a farmer's walk. I guess I would not need this since I would not want to develop my traps...nothing sexy about a women with traps!

Thanks T :-*

Well, as long as you like guys with big traps, lol......but, seriously, don't be afraid of upper back work, from my experience, the only time I have seen women be able to grow big traps is when they "supplement" with hearty doses of testosterone.

 

[BiggT]

Adjustable up to 75 lbs. each.


I'm digging that program. My only concerns are the modified Olympic lifts. I'm sharing this with a rank beginner and I'm not sure what kind of learning curve would be expected.

Believe it or not, the dumbell variants of the olympic lifts are done with much, much 'looser' technique than the barbell versions, and they are every bit as explosive.....if it is a big concern, just make the clean and press a standing overhead press......and the 1 arm statch can be swapped out for upright rows.

 

[SgtSlaughter]

The single arm OLY lifts are very simple and loosely done as BiggT said....they're quite fun, IMO.

Oh, sounds simple....funny they would call it a farmer's walk. I guess I would not need this since I would not want to develop my traps...nothing sexy about a women with traps!

Thanks T :-*

one name...

*Bunny*

 

[blut wump]

I'm rather partial to traps on a woman. I find them attractive.

 

[BiggT]

I always tend to go for the more jacked/athletic looking woman also since we're on the subject

 

[anotherbutters]

Sorry to bring the subject back to weights for a sec, but the OH squats with dumbells sound like a great workout for core stability!

Ok, you can return to talking about women now

 

[mekannik]

Sorry to bring the subject back to weights for a sec, but the OH squats with dumbells sound like a great workout for core stability!

Ok, you can return to talking about women now

Try walking with DB's in hand overhead.

Be conservative. I started with the 20's and would walk ~ 40 yard laps. Your shoulders/tri's will be fried, along with your core having to stabilize the load overhead.

 

[blut wump]

Even doing it with plates is a serious effort.

 

[BuddaBill]

one question - why only DBs?

Currently adjustable DBs are the only equipment available to my associate.

And on a semi-related topic: I too dig chicks with a nice back

 

[silver_shadow]

And on a semi-related topic: I too dig chicks with a nice back

yea yea! i dig chicks with a nice backside