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Thread: Variation of WWB#1...

  1. #1
    Wannabebig Member
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    Jun 2005
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    Variation of WWB#1...

    I have to change it a little due to the availability of equipment. Had to take out deadlifts, squats, hacksquats, and narrow grip bench press. Added a few exercises too...

    Day 1 : Chest and Back

    Chest

    Flat Barbell Bench Press : 2 x 6-8 reps
    Low Incline Dumbbell Press : 2 x 6-8 reps
    Dips : 2 x 6-8 reps

    Back

    Chin ups : 2 x 6-8 reps
    Barbell Rows : 2 x 6-8 reps
    Shrugs : 1 x 10 reps

    Day 2 : OFF

    Day 3 : Legs

    Leg Curls : 2 x 6-8 reps
    Leg Press :2 x 6-8
    Standing Calve Raises : 4 x 10 reps
    (Don't know the name of it: you lie down on your belly on a bench and lift your feet towards your butt. There is of course a place your legs go through and that connects to the weight) 2 x 6-8

    Day 4 : OFF

    Day 5 : Shoulders, Triceps and Biceps

    Shoulders

    Military Press in Rack (With 2 dumbells instead of barbell) : 2 x 6-8 reps
    Seated Dumbbell Press : 2 x 6-8 reps
    Standing Lateral Raises : 2 x 10 reps

    Triceps :
    (Don't know name: Stand against machine, pull down on rope with two balls on the end) 2 x 6-8
    French Press (With 2 dumbells instead of barbell) : 2 x 6-8 reps

    Biceps :

    Barbell Curls : 2 x 6-8 reps
    Hammer Curls : 1 x 6-8 reps

    Day 6 : OFF

    Day 7 : OFF

    Also I'm not seeing much of a difference in the military press and the seated dumbell press... any suggestions? For the Seated dumbell press I use a machine where you sit in a seat and push up on a bar, for the military press should I just use two dumbells since there is no readilly(sp?) available barbell?

  2. #2
    SFW! drew's Avatar
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    How are you doing the bench press?

    You can deadlift and squat with DBs if you don't have a bar.

    If you can't squat, add lunges to that leg day.

    Stats: Age: 34 Weight: 205 Height: 5'6"
    Gym PRs: Squat:635 Bench:560 Deadlift:495
    Meet PRs: Squat:575 Bench:525 Deadlift:510 Total: 1605@220

  3. #3
    Wannabebig Member
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    I'm doing the bench press on a machine. You sit down and push forward. Seems to work I'm pretty sore right now.

  4. #4
    Banned
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    Sorry to but in on your thread, but how would I go about safely squatting with dumbells? I have a bench with sides that I can raise, but my room is very small, and I can't get behind my bench even if I did put them up.

  5. #5
    SFW! drew's Avatar
    Join Date
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    CT
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    Stats: Age: 34 Weight: 205 Height: 5'6"
    Gym PRs: Squat:635 Bench:560 Deadlift:495
    Meet PRs: Squat:575 Bench:525 Deadlift:510 Total: 1605@220

  6. #6
    Banned
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    Thank you!

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