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Thread: Check out my DB-Only Routine

  1. #1
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    Check out my DB-Only Routine

    I currently have access ONLY to modular dumbells. I have enough weight, but I don't have a bench/barbell setup and won't for quite a while. So, with that in mind, I've created the following routine.

    Please tell me what you think! BTW - I've taken the exercices from this site and included links to each just to make sure no one is confused by what I mean.

    MONDAY - LEGS ********************

    DB Squat - 2x8 reps
    http://www.exrx.net/WeightExercises/...s/DBSquat.html

    DB Lunge - 2x8 reps
    http://www.exrx.net/WeightExercises/...s/DBLunge.html

    DB Rear Lunge - 2x8 reps
    http://www.exrx.net/WeightExercises/...RearLunge.html

    DB Straight Leg Deadlift - 2x8 reps
    http://www.exrx.net/WeightExercises/...gDeadlift.html

    DB Single-Leg Calf Raise - 2x8 reps (per leg)
    http://www.exrx.net/WeightExercises/...CalfRaise.html

    WEDNESDAY - CHEST/BACK ********************

    - Back

    Bent Over Row - 2x8 reps
    http://www.exrx.net/WeightExercises/...ntOverRow.html

    Shrug - 2x8 reps
    http://www.exrx.net/WeightExercises/...r/DBShrug.html

    - Chest

    DB Bench Press - 2x8 reps
    http://www.exrx.net/WeightExercises/...enchPress.html

    DB Fly - 2x8 reps
    http://www.exrx.net/WeightExercises/...nal/DBFly.html

    FRIDAY - ARMS/SHOULDERS ********************

    - Biceps

    Curl - 2x8 reps

    Hammer Curl - 2x8 reps

    - Wrist

    Wrist Curl - 2x8 reps
    http://www.exrx.net/WeightExercises/...WristCurl.html

    - Triceps

    Kickback - 2x8 reps
    http://www.exrx.net/WeightExercises/...BKickback.html

    Triceps Extension - 2x8 reps
    http://www.exrx.net/WeightExercises/.../DBTriExt.html

    - Shoulders

    Shoulder Press - 2x8 reps
    http://www.exrx.net/WeightExercises/...lderPress.html

    Lateral Raise - 2x8 reps
    http://www.exrx.net/WeightExercises/...eralRaise.html

    Rear Delt Row - 2x8 reps
    http://www.exrx.net/WeightExercises/...arDeltRow.html

  2. #2
    Go Heels! MixmasterNash's Avatar
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    You're missing out on some of the best exercises that dumbbells can be used for, one handed movements, and you don't have much posterior chain work. What about some olympic work?

    The journal / I live here.

    If I were to start from scratch as a young 13 year old again, I would do every press, squat, and perhaps deadlifts, for my entire career with chains. -- Dan John

  3. #3
    Go Heels! MixmasterNash's Avatar
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    Oh, and edit your post to remove all occurrences of the phrase "kickbacks" before you get the bejesus flamed out of you.

    The journal / I live here.

    If I were to start from scratch as a young 13 year old again, I would do every press, squat, and perhaps deadlifts, for my entire career with chains. -- Dan John

  4. #4
    Senior Member Canadian Crippler's Avatar
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    He might be working for mass?
    "I added some db curls with the pink weights for a bit of a burn." - Rookiebldr

    "im assuming the holy (big) 3 are: curls, bench, legs?" - Saggas

    "had a huge ass burn on my triceps while I was doing those kickbacks, so they'll likely be staying with my exercise program." - Zearoth

    "most of my burned calories coming from something called Basal. Wtf does a leaf have to do with any of it?" - Votorx

    "We have a lot of people like that on our campus, all hippies and things, that go around preaching against corporations, jocks, preps, accountants, and anyone else that feels the need to shower more than occasionally." - Shankerr

    "Damn man why are some women just so demonic and evil.. its like you wanna get a stake and mallet and an erection at the same time." - WBBIRL

  5. #5
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    My goal is to gain mass/size pretty much exclusively. Just trying to bulk up.

    I dunno what the deal is with "kickbacks", I just copied each name from the page I got it from.

    Can you give me some examples of these exercises I'm missing out on that you suggest?

    Thanks!

  6. #6
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    i work out at home and do mostly DB exercises myself but i also have a BB and a EZ curl bar, for my chest day i do DB flat bench, DB incline and DB flys, and sometimes ill do dips...do you guys think this is enough for my chest days.

    sorry to hijack your thread

  7. #7
    Senior Member DNL's Avatar
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    Kickback? Alot of people on this site said kickback is more of a girly exercise. But don't completely eliminate it from your workout... as long as you dont make it your main lift. For triceps you can do close hand placement pushup, try to elevate your legs higher. You may need a 2x4 or something to raise your hands up if you want to increase your ROM. Can you buy a bench with a bb? i think there's a lot more you can do if you have them.

  8. #8
    Go Heels! MixmasterNash's Avatar
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    Quote Originally Posted by DNL
    Kickback? Alot of people on this site said kickback is more of a girly exercise. But don't completely eliminate it from your workout... as long as you dont make it your main lift. For triceps you can do close hand placement pushup, try to elevate your legs higher. You may need a 2x4 or something to raise your hands up if you want to increase your ROM. Can you buy a bench with a bb? i think there's a lot more you can do if you have them.
    Absolutely completely eliminate kickbacks from your routine.

    They are not particularly useful, and whatever value they do have is overwhelmed by the static stress on the shoulder when they are performed with enough weight to induce hypertrophy in the triceps.

    The journal / I live here.

    If I were to start from scratch as a young 13 year old again, I would do every press, squat, and perhaps deadlifts, for my entire career with chains. -- Dan John

  9. #9
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    Quote Originally Posted by xgs
    My goal is to gain mass/size pretty much exclusively. Just trying to bulk up.
    Don't get discouraged. Many of these posters will just breeze in here and start fielding questions like they're the Wise Man on the moutaintop.

    Keep learning with the MaxOT routines.

  10. #10
    Go Heels! MixmasterNash's Avatar
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    Quote Originally Posted by xgs
    Can you give me some examples of these exercises I'm missing out on that you suggest?

    Thanks!
    DB thrusters are great. Like a combo front squat and press.

    DB swings and snatches. DB cleans.

    Suitcase deads (lifting up from one side only). One armed deads from in between your legs is great too.

    Farmers walks.


    I think your selection of leg exercises is good. For chest/tricep I would think about close grip presses in lieu of the other stuff.

    The journal / I live here.

    If I were to start from scratch as a young 13 year old again, I would do every press, squat, and perhaps deadlifts, for my entire career with chains. -- Dan John

  11. #11
    I drink your milkshake twm's Avatar
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    I'd do shoulders before arms but apart from that, everyone else has summed it up

  12. #12
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    This is a damn good routine. Damn good for the equipment you have. thumbs up bro
    delete this account

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