I just got back into lifting recently but with my work I can only use my own dumbbells and I don't have access to a gym.
my workout is:
chest,tri's,shoulders Monday and Thursday
press 4 sets 12/10/8/6
flies 3 sets of 12
dips 4 sets
seated overhead press 4 sets 12/10/8/6
upright row 3 sets of 12
skull crushers 4 sets of 12
tricep kickbacks 3 sets of 12
Biceps and back Tuesday and Friday
bent over row 4 sets of 12/10/8/6
lying row 4 sets of 12
shrugs 3 sets of 12
bicep curl 4 sets of 12
concentration curl 3 sets of 12
Abs and legs Wed
squats 4 sets of 12/10/8/6
split squats 3 sets of 8
step ups 4 sets of 12
calf raises 3 sets of 12
crunches 3 sets to failure
I been taking Procell-8 muscle tech whey and celltech creatine, GNC multi
eating lots of fish mostly tuna, chicken, i'm not a fan of vegetables but I eat them in shakes.
I was just looking for advice/opinion on my routine, eating habits, and choice of supplements
Some of the more experienced lifters here will be able to give you some concrete advice on the workout, but iv found in the past when equipment is limited it helps to employ creative methods to increase intensity.
Supersets, circuits, depletion type stuff. Just some ideas.
You'd probably have to give a bit more information regarding your diet to get some useful advice from people, but as long as you are getting enough carbs to fuel your workouts, enough fat to support hormone production, and enough protein to build muscle there really isnt much to it. Elite level athletes are the ones who benefit from complex dietary strategies, so the best thing to do is drill the basics when it comes to nutrition iv found.
Last edited by AlexH; 03-08-2013 at 03:49 PM. Reason: spelling
I wouldnt recommend working your upper body 4x a week while only working lower body 1x. You are neglecting half of your body going 4 to 1, upper to lower. That's a pretty common beginner mistake though, I was the same way before I came here and learned.
Not sure if guys around here still recommend the program but I have had great results using the BGB routine that used to float around this forum.
A lot of people come onto the site asking for advice on dumbbell-only routines.
Most of the time, the advice is 'you're going to struggle.'
It can be hard to get enough weight to really train your lower body using only DBs.
Why are you limited by your job to only DBs? You in the military? On an oil rig?
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I was going to ask the same question. Why can't you train at a regular gym? I have a few exercises you could add to your routine.
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