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Basic Dumbbell Workout Plan / What should I change or different program?
Posted on 11/18/24 at 4:33 pm
Posted on 11/18/24 at 4:33 pm
What's up, gang? I bought a dumbbell set (5 10 15 20 25 35), a 40lb kettle bell, and a bench a few months ago when i started on a glp-1 and have been doing some basic lifts 5/6 days a week, just going down my list. I'm getting close to maxing out the weights i have and want to see if/what changes i should make before I buy more. I found all of these exercises on the Muscle Monsters youtube channel. I don't have any complaints about them, just looking to shake it up (if I should)
typically workouts:
day 1
Chest
Bench press 3x10, 35#x2
Floor Butterfly 3x10, 20#x2
Bench pullovers 3x10, 35#x1
Tri's
Close grip bench 3x10, 35#x2
PJR Pullover 3x10, 25#x2
Chest Supported Kickbacks, 3x10, 35#x2
day 2
Back
Bent Over Dumbbell Row 3x10, 35#x2
Chest-Supported Wide Dumbbell Row 3x10, 35#x2
One-arm Dumbbell Row 3x10, 35#x2
Bi's
Dumbbell spider curl 3x10, 35#x2
Incline Dumbbell Curl 3x10, 25#x2
Dumbbell Hammer Curl 3x10, 35#x2
day 3
Legs
Bulgarian Split Squat 3x10, 35#x1
Romanian Deadlifts 3x10, 35#x2
Single Leg Calf Raises 3x10, 35#x1
Shoulders
Seated dumbbell military press 3x10, 35#x2
Lateral raise 3x10, 20#x2
Chest supported rear delt flys 3x10, 25#x2
and just repeat after that
Goals would be to maintain muscle while losing weight (glp1) and also generally get stronger.
Any guidance is appreciated.
typically workouts:
day 1
Chest
Bench press 3x10, 35#x2
Floor Butterfly 3x10, 20#x2
Bench pullovers 3x10, 35#x1
Tri's
Close grip bench 3x10, 35#x2
PJR Pullover 3x10, 25#x2
Chest Supported Kickbacks, 3x10, 35#x2
day 2
Back
Bent Over Dumbbell Row 3x10, 35#x2
Chest-Supported Wide Dumbbell Row 3x10, 35#x2
One-arm Dumbbell Row 3x10, 35#x2
Bi's
Dumbbell spider curl 3x10, 35#x2
Incline Dumbbell Curl 3x10, 25#x2
Dumbbell Hammer Curl 3x10, 35#x2
day 3
Legs
Bulgarian Split Squat 3x10, 35#x1
Romanian Deadlifts 3x10, 35#x2
Single Leg Calf Raises 3x10, 35#x1
Shoulders
Seated dumbbell military press 3x10, 35#x2
Lateral raise 3x10, 20#x2
Chest supported rear delt flys 3x10, 25#x2
and just repeat after that
Goals would be to maintain muscle while losing weight (glp1) and also generally get stronger.
Any guidance is appreciated.
2
Posted on 11/18/24 at 6:21 pm to Randall Savauge
your dumbbells are kind of light for some of the lifts but, if that's all you can do right now then get at it 
push it hard and go for as many reps as you can. don't arbitrarily stop at 10. if you're going more than 15-20 reps on the 35's I'd look at getting some heavier dumbbells.
I would do a bench fly over a floor fly...more stretch. I'd probably do decline pushup instead of the bench pullovers also
For Tri's I might do an overhead extension instead of the PJR..more stretch. I'd also look at skull crushers instead of the kickbacks..more tension throughout the movement.
everything else looks pretty good imo
push it hard and go for as many reps as you can. don't arbitrarily stop at 10. if you're going more than 15-20 reps on the 35's I'd look at getting some heavier dumbbells.
I would do a bench fly over a floor fly...more stretch. I'd probably do decline pushup instead of the bench pullovers also
For Tri's I might do an overhead extension instead of the PJR..more stretch. I'd also look at skull crushers instead of the kickbacks..more tension throughout the movement.
everything else looks pretty good imo
Posted on 11/18/24 at 6:35 pm to whiskey over ice
I quit doing bench flies and started doing floor flies. You do give up some stretch, but shoulders are more stable if you have any shoulder problems.
Agree with you on the OH extensions and I like doing DB skullcrushers, too.
Agree with you on the OH extensions and I like doing DB skullcrushers, too.
Posted on 11/18/24 at 6:50 pm to Randall Savauge
Shoulders, you can add the 6 way shoulder excercise. Those will rough you up. Also, you can add DB curls in to DB press.
Legs, Cossack squats, lunges, reverse lunges, lateral lunges, Goblet/Sumo squats. You can also lay facedown on your bench holding a DB between your feet and curling it. You can also add Monkey Feet. They strap on over your shoes and grip DB's ans you can do leg curls and extensions with them.
Chest, you could try to do the Svend press with a couple of small DBs. You can also do pushups, incline pushups, and decline pushups with your bench.
Triceps, you can add bench dips, DB skullcrushers, and OH extensions.
Biceps, there are a lot of curl variations you could add with DBs. Zottmans, concentration, reverse, 21's
Back, you could probably do bent over rows with strict form, bench supported bat wing rows, many variations of rows.
Also, you can do shrugs and many different ab exercises.
Legs, Cossack squats, lunges, reverse lunges, lateral lunges, Goblet/Sumo squats. You can also lay facedown on your bench holding a DB between your feet and curling it. You can also add Monkey Feet. They strap on over your shoes and grip DB's ans you can do leg curls and extensions with them.
Chest, you could try to do the Svend press with a couple of small DBs. You can also do pushups, incline pushups, and decline pushups with your bench.
Triceps, you can add bench dips, DB skullcrushers, and OH extensions.
Biceps, there are a lot of curl variations you could add with DBs. Zottmans, concentration, reverse, 21's
Back, you could probably do bent over rows with strict form, bench supported bat wing rows, many variations of rows.
Also, you can do shrugs and many different ab exercises.
Posted on 11/19/24 at 9:22 am to Maytheporkbewithyou
Thanks guys. i think some of the things i do and what yall posted overlap due to what we each call them. I'm going to add one exercise to each body part from the lists yall sent to my routine. Just happy that what i'm doing in general is ok and i'm on the right path.
As for weights, i started with the small rack figuring i'd get some use out of it then when my sons get to lifting age, they can start out small and work on form.
I'll probably buy a set of adjustable weights as my next step.
As for weights, i started with the small rack figuring i'd get some use out of it then when my sons get to lifting age, they can start out small and work on form.
I'll probably buy a set of adjustable weights as my next step.
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