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Dumbell Routine? - Apr. 27 2008 10:28:00
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stevie31
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Joined: Jul. 29 2007
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I attend a gym that is lacking in equipment but is convienient due to work location.
THe gym itself doesnt have a smith machine and doesnt even have barbells. It is mainly based on standard resistance machines and dumbells.
I would like to put a little size on but I seem to of hit a brick wall. Im aware the big compound exercises is what I need to do but am unable to due to the lack of equippment.
Anyone got any advice on a effective dumbell routine? Bearing in mine I only ususally have 45 minutes per workout ( lunch time ) but can attend every day if need be bar sunday.
Thanks for your help in advance
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RE: Dumbell Routine? - Apr. 27 2008 10:34:06
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jackandrews2004
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chest/ tris:
flat db press
incline db press
tricep extensions
tricep kickbacks
back/ bis:
db rows
pullups?
bicep curl
hammer curl OR concentration/preacher curl
Shoulders/legs
shoulder press
side raises
dumbell squats
dumbell calf raises
do all this at a weight for 4 sets of 8-12
good luck
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RE: Dumbell Routine? - Apr. 27 2008 20:39:52
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beefycol
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no bar you joking? ten quid for argos, sort it
personally with only dbs
chest/ bis:
flat db press
incline db press
hammer curl OR concentration/preacher curl
db arm curl
Shoulders/legs
shoulder db press
db side raises
db front raise
dumbell squats
dumbell calf raises
db lunges
back/ tris:
db rows
dead lift (hard toget form)
bent over rear delt flys
pullups? a must!
tricep kickbacks
tricep extensions
all done at 8 reps 3-4sets, if you manage 8 increase the weight a lil
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RE: Dumbell Routine? - Apr. 28 2008 15:34:45
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jackandrews2004
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beefycol is right a bar is a must and very cheap any way, both routines are cool, stick to big simple exercises like the above and keep it increasing in weight use supersets and drop sets for some of the exercises jus adjust accordingly
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RE: Dumbell Routine? - Apr. 28 2008 15:49:04
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cliff_vtr
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quote:
ORIGINAL: beefycol
no bar you joking? ten quid for argos, sort it
£10 for a brand new bar ???, I wouldnt be using that, I'd be very worried about it snapping
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RE: Dumbell Routine? - Apr. 28 2008 15:57:21
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cliff_vtr
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quote:
ORIGINAL: Lord Monkcheese
Also, what's the point in a barbell with no weights to put on it?
on the £10 bar I wouldnt want to put any weight on it 
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RE: Dumbell Routine? - Apr. 28 2008 18:10:52
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jackandrews2004
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dont be stupid guys it dont matter, there are regulations for that sort of thing, snapping etc, oki maybe they would't use one of these at the olympic weight lifting comp, but its fine for home use for a beginner, and as for weights they can be just as cheap
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RE: Dumbell Routine? - Apr. 28 2008 18:15:08
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facelikearobbersdog
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When I first started out I had the Argos/Plastic York set up.
Yet, the bar outlived the 180kg max bench limit. - Suffice to say I joined a gym straight afterwards.
It did start to have a slight bend at 100kg.
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RE: Dumbell Routine? - Apr. 29 2008 17:55:03
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stevie31
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Thanks for all your help guys. I think the crux of it is maybe to join another Gym. No barbells, no pull up bar and just DBs is always going to make it difficult.
Its just the convienience really I I find having a hour for lunch boring so i go to the gym to pass the time away.
Thanks again
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RE: Dumbell Routine? - Apr. 30 2008 13:27:30
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beefycol
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quote:
ORIGINAL: cliff_vtr
quote:
ORIGINAL: Lord Monkcheese
Also, what's the point in a barbell with no weights to put on it?
on the £10 bar I wouldnt want to put any weight on it
have you seen them bars from ie argos? you wouldnt be able to load 100kg on then.
there 10 kg bar, i used to use one before i started the gym, i recomend then if starting out because you aint going to be lifting that much, really i do recomend going to a proper gym tho lol
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