Please tweak this DB only routine

[MegaVovaN]

Hi all, I told a friend I'd make him a decent dumbbell workout for home. He doesn't have a pullup bar. So far he just does bicep curls :roll: He wants to get bigger overall, and I know barbell is way to go, but it is just not a possibility yet.
He won't join a gym now, but I think it's a possibility few months later.

Please critique my write up. Is that too many exercises for 2 days? What exercises should I drop, and what should I add? TIA.

Split week in 3 days. For example, work out Monday ? workout A, Wed ? workout B, Fri- workout A. Next week have your workouts B-A-B, then A-B-A, and so on. For each exercise, do 3 sets of 8-12 repetitions. Use weight as heavy as possible, and increase it over time. Keep strict form on all exercises. Rotate exercises (do all of them, then do them again, and again ? and you have 3 sets total.) Rest very little between exercises, just as much as needed from so that you don?t pass out.
Note: this program is for somebody with DBs only, no pullup bar.

How to do exercises (pics): http://www.building-muscle101....ise-Illustrations.html
And
http://www.sport-fitness-advis...dumbbellexercises.html


DAY A:
-DB Squats or DB lunges
-DB Overhead press
-DB Bench or Floor press.
-Chair dips
-DB Flyes
-DB shrugs


DAY B:
-Push ups (3 sets of 15+). Varieties include normal stand, wide stand, ?diamond? (close stand), fist or dumb bell push ups. Put your feel on bench/chair for added difficulty.
-DB rows ? single arm (do em over a chair or a bench)
-Crunches (do way more than 8-12 on these, 30+ would be a good start)
-DB side lateral raises
-Concentration bicep curls
-Overhead tricep extensions

 

[SociallyChallenged]

Well, I'd have him to legs more than twice a week or once a week. Squats should be included in each workout, especially if he's only using DBs. Why are flies in there, btw? The only time I'd even think of doing DB flies is for physical therapy. I dunno, I think you can spend your time better elsewhere. Do you have him doing those pushups while holding DBs? It makes it so you can get a deeper pushup, which is awesome.

To me, it's not a bad program, but there are too many isolated movements involved. Also, tell him to find a tree branch to do pullups on. If you do the push, you need to do the pull for the muscle group or else your body gets awkward.

 

[MegaVovaN]

Yes about push ups. How does this look now?

DAY A:
-DB Squats or DB lunges
-DB Overhead press
-DB Bench or Floor press.
-Chair dips
-Pull ups


DAY B:
-DB Squats
-Push ups (3 sets of 15+). Varieties include normal stand, wide stand, ?diamond? (close stand), fist or dumb bell push ups. Put your feel on bench/chair for added difficulty.
-DB rows ? single arm (do em over a chair or a bench)
-Crunches (do way more than 8-12 on these, 30+ would be a good start)
-Chin ups

(optional) Concentration bicep curls
(optional) Overhead tricep extensions

 

[gramboh]

Why not put in some DB clean or clean and press or DB hang clean press something like that to get a more full body movement? They are also great on cardio.

 

[MegaVovaN]

Originally posted by: gramboh
Why not put in some DB clean or clean and press or DB hang clean press something like that to get a more full body movement? They are also great on cardio.

Sounds good, but at he moment his heaviest DBs are 15 lb..so he will be holding on to 4 DBs total, lol. Plus I would think he can squat more than he can press.