Current Events > How's my dumbell routine?

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apolloooo
05/24/22 8:31:06 AM
#1:


3 sets of 10 reps each 2 barbells with 10kilo weight :

Dumbell curl
Shoulder press
Bent over row
Overhead triceps compression
Deadlift
Squats


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TommyG663513
05/24/22 8:39:57 AM
#2:


I'd add in chest flys or chest press cause that is the only major muscle you're missing. Are you working out at home and thus have limitations on the weight you can use?

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apolloooo
05/24/22 8:46:34 AM
#3:


TommyG663513 posted...
I'd add in chest flys or chest press cause that is the only major muscle you're missing. Are you working out at home and thus have limitations on the weight you can use?
Yes, at home. I have 1 set of dumbell adjustable to max 10 kg. Not looking for anything fancy, just wanna keep up with workout and build little strength

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EricDraven
05/24/22 8:47:37 AM
#4:


just do a few reps of every muscle group regularly

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Zodd3224
05/24/22 8:49:26 AM
#5:


TommyG663513 posted...
I'd add in chest flys or chest press cause that is the only major muscle you're missing. Are you working out at home and thus have limitations on the weight you can use?

This

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apolloooo
05/24/22 8:50:01 AM
#6:


Thanks for the feedback! I'll add chest press next time

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Zodd3224
05/24/22 8:51:29 AM
#7:


That's a good routine, but you really don't want to do the same exercises every time.

I recommend the FitOn app to everyone interested in working out. It's free. Tons of guided workout routines on there, with or without weights.

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scorpion41
05/24/22 8:55:28 AM
#8:


Are you just starting out, TC? As in either never worked out, or hadnt worked out in a long time?

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apolloooo
05/24/22 8:58:29 AM
#9:


scorpion41 posted...
Are you just starting out, TC? As in either never worked out, or hadnt worked out in a long time?
Did more or less the same, but i stopped few months ago due to injury unrelated to exercise. It healed well long before this, but i got lazy and didnt continue my routine after i got healthy.

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RealityDose
05/24/22 9:00:33 AM
#10:


https://archive.org/details/strengthandhowt00sandgoog

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scorpion41
05/24/22 9:06:35 AM
#11:


apolloooo posted...
Did more or less the same, but i stopped few months ago due to injury unrelated to exercise. It healed well long before this, but i got lazy and didnt continue my routine after i got healthy.

Ok so you have some experience. That little routine, and weight, is good for someone just starting out or rehabbing. My advice for building more strength, given your limited resources, is to research more advanced movements. Like for legs instead of just doing regular squats maybe do squat jumps, Bulgarian split squats, or lunges. Play around with your sets/reps and your tempo as well. Just some ideas to consider.

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apolloooo
05/24/22 9:13:52 AM
#12:


scorpion41 posted...
Ok so you have some experience. That little routine, and weight, is good for someone just starting out or rehabbing. My advice for building more strength, given your limited resources, is to research more advanced movements. Like for legs instead of just doing regular squats maybe do squat jumps, Bulgarian split squats, or lunges. Play around with your sets/reps and your tempo as well. Just some ideas to consider.
Thanks, need to get started with basic moves first, when i am more comfortable with them i'll look for more advanced moves

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TommyG663513
05/24/22 9:39:21 AM
#13:


10kg is pretty low. I get that it is all you've got and you've got to make do. That's why I'd recommend doing chest flys over chest presses, because you are limited in the weight you can use. At that low of weight, pushups likely provide more resistance than chest flys with those dumbbells would.

So I'd recommend chest flys with the dumbbells and also pushups.

There's also another great exercise with dumbbells called renegade rows that works your back real well that I'd consider doing if I were you.

I don't want to give too much advice, because it can be way too easy to overwhelm people with info.

Really, I'd just add chest flys and pushups then work from there.


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just tell them all your base doesn't belong to us because we were getting stoned...they'll understand-Ken156
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TommyG663513
05/24/22 9:40:30 AM
#14:


Oh yeah as someone else mentioned Bulgarian split squats or one legged squats as they're also called are an absolute must.

You only really need some sort of bench or chair to set your non squatting leg on.

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