Thread: Dumbbell Workouts

Dropped the gym membership bought eliptical and full set of hex dumbbells any advice for full body dumbbell workout would be greatly appreciated

mate i've never stepped foot in a gym to do weights ^^ i've always used just dumbbells to do my workouts, your body doesnt care what form the weight is in barbell dumbbell anything heavy etc as for workouts i use this:

day 1 chest/triceps/shoulders

chest
bench press 3 sets of 5-8 (all till failure)
dumbbell flys 3 sets 5-8

shoulders
shoulder press 3 sets 5-8

triceps
french press 3 sets 5-8

day 2 rest day

day 3 legs/abs

legs/abs
squat 3 sets 5-8
hamstring curls 3 sets 5-8
dumbbell calf raises 3 sets 5-8
weighted crunches 3 sets 5-8


day 4 rest day

day 5 biceps/back/trap

back
pullups 3 sets as many as i can do (i can't do many)
bent over one arm dumbbell row 3 sets 5-8

biceps
barbell curl 3 sets 5-8

traps
dumbbell shrugs 3 sets 5-8

day 6 rest day

day 7 back to day 1

this was adapted from this workout i found:

Day1: Legs/Abs
Squats – 2 x 5-7
Barbell or Dumbbell Lunges – 1 x 5-7
Stiff-Legged Deadlifts – 2 x 5-7
Standing One-Legged Dumbbell Calf Raises – 2 x 10-12
Seated Barbell Calf Raises – 1 x 5-7
Weighted Situps or Crunches – 2 x 10-12
Weighted Leg Raises – 1 x 10-12

Day2: Chest/Shoulders/Triceps
Flat Barbell Press – 2 x 5-7
Incline Dumbbell Press – 2 x 5-7
Wide-Grip Dips – 2 x 5-7
Seated Overhead Dumbbell Press – 2 x 5-7
Standing Dumbbell Side Laterals – 1 x 10-12
EZ-Bar Skull Crushers – 2 x 5-7
Overhead Dumbbell Extensions – 1 x 5-7

Day3: Back/Biceps/Forearms
Deadlifts – 2 x 5-7
Overhand Chin-Ups – 2 x 5-7
Bent Over Barbell Rows – 2 x 5-7
Barbell Shrugs – 2 x 10-12
Barbell Curls – 2 x 5-7
Standing Alternating Dumbbell Curls – 1 x 5-7
Barbell Wrist Curls – 1 x 10-12

it looks like thier is a lot less the one i use but their actually isnt its just less exercises but almost identical sets per body part