Workout Routine Help

T

Trakktion

0
Hi,

I'm 20, 5"7 and about 9 stone (126lbs).

I'm looking to build some muscle but I only have Dumbells (total 30kg) and a pull-up bar. I want to work out 3-4 days a week, but have no idea what the best exercises are with dumbells.

Can someone help me make a full body weekly workout routine?

Thanks!
 
Can anyone help?
 
Goblet Squats
Push Ups
Dumbbell Row
Dumbbell Overhead Press
Pull Ups
Dumbbell Swings (look up kettlebell swings)

Do 3 sets of 8-12 reps for every exercise, with 1 min rest between each set. If you can't do at least 8 reps, decrease the weight. If you can do more than 12 reps, increase the weight. Only exception is push ups and pull ups. With push ups, start with an easy variation of them, progress through the rep range and up to 20 reps per set, and then move onto a harder variation. With pull ups, if you can't do at least 8 reps, then do as many sets as is necessary to get 10-20 total reps. If you can't get at least 1-3 reps, do 3x3 slow eccentrics instead, focusing on progressing the duration of each eccentric pull up rather than adding more reps.
 
Goldfish said:
Goblet Squats
Push Ups
Dumbbell Row
Dumbbell Overhead Press
Pull Ups
Dumbbell Swings (look up kettlebell swings)

Do 3 sets of 8-12 reps for every exercise, with 1 min rest between each set. If you can't do at least 8 reps, decrease the weight. If you can do more than 12 reps, increase the weight. Only exception is push ups and pull ups. With push ups, start with an easy variation of them, progress through the rep range and up to 20 reps per set, and then move onto a harder variation. With pull ups, if you can't do at least 8 reps, then do as many sets as is necessary to get 10-20 total reps. If you can't get at least 1-3 reps, do 3x3 slow eccentrics instead, focusing on progressing the duration of each eccentric pull up rather than adding more reps.
Click to expand...

Okay thanks.

Wouldn't it be more effective if i split the muscle groups instead of doing full body workouts each time?
 
Trakktion said:
Okay thanks.

Wouldn't it be more effective if i split the muscle groups instead of doing full body workouts each time?
Click to expand...

LOL!
yeah it would. almost as effective as it would be for you to write your own plan, and then ask us for input. Don't ask us to write your plan, and then give us tips on how we could do it better.
LOL!

Break a sweat brah!

FF
 
flyinfree said:
LOL!
yeah it would. almost as effective as it would be for you to write your own plan, and then ask us for input. Don't ask us to write your plan, and then give us tips on how we could do it better.
LOL!

Break a sweat brah!

FF
Click to expand...

I have no idea how to write my own plan, i'm totally new to this. How can i split the above workout routine into different muscle groups? Or is it fine how it is?
 
Trakktion said:
I have no idea how to write my own plan, i'm totally new to this. How can i split the above workout routine into different muscle groups? Or is it fine how it is?
Click to expand...

read the stickies in the weight training section

You can learn alot there

Then get started. Make a journal and start working out. We will keep an eye on you and help you along.
 
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