Dumbell Routine Question

[Shogun1204]

Hello, I am new to weight training, infact just starting out. I can't afford to join a gym and I can't afford buying a lot of equipment. I have a bench and dumbells only. I am looking to get into better shape and pack on mass.

Will having a bench and just dumbells be realistic to achieve this goal? What is a reasonable weekly routine with dumbells for a beginner just starting out? How many days should I lift? I tried to research this topic but it seems almost all the information for beginners is based on routines that include the use of a mix of machines, barbells, and dumbells, not really focused on just using dumbells and working out alone.

Please let me know any tips on getting started on the right track. I work out alone, so that is also a factor in my routine.

Thanks

[AVBG]

Hello, I am new to weight training, infact just starting out. I can't afford to join a gym and I can't afford buying a lot of equipment. I have a bench and dumbells only. I am looking to get into better shape and pack on mass.

Will having a bench and just dumbells be realistic to achieve this goal? What is a reasonable weekly routine with dumbells for a beginner just starting out? How many days should I lift? I tried to research this topic but it seems almost all the information for beginners is based on routines that include the use of a mix of machines, barbells, and dumbells, not really focused on just using dumbells and working out alone.

Please let me know any tips on getting started on the right track. I work out alone, so that is also a factor in my routine.

Thanks

You can achieve your goals with dumbells and a bench.

First, workout 3 days a week. Mon Wed Fri using a basic full body routine..4 sets per exercise rep range 8-12.


Benchpress/flys (chest) incline flat
DB Squats/deadlifts (legs/back)
DB pullovers (back/chest/serratus)
DB bent over rows (back)
DB side lateral raises (shoulders)
DB Shoulder press  (shoulders)
DB curls (biceps)
french press (triceps)

[MidniteRambo]

Agreed.  Membership in a gym is not a prerequisite for serious progress in adding mass and strength. I am doing it. (Add a pullup bar, they're cheap).

Here's another tip- Periodically go on Craig's List under fitness equipment.  Sooner or later you catch someone desperate to sell their weights at a rediculously low price because they're about to move. 

[Old_Rooster]

Hello, I am new to weight training, infact just starting out. I can't afford to join a gym and I can't afford buying a lot of equipment. I have a bench and dumbells only. I am looking to get into better shape and pack on mass.

Will having a bench and just dumbells be realistic to achieve this goal? What is a reasonable weekly routine with dumbells for a beginner just starting out? How many days should I lift? I tried to research this topic but it seems almost all the information for beginners is based on routines that include the use of a mix of machines, barbells, and dumbells, not really focused on just using dumbells and working out alone.

Please let me know any tips on getting started on the right track. I work out alone, so that is also a factor in my routine.

Thanks

You can get db's that just by moving a pin can be changed from 10 pounds up to 150 pounds.

[Shogun1204]

Thanks for the replies!

A little more background info...

I am 29 years old and haven't really been physically active for the last 8 years, so I am not in the best of shape. I am 6'3" and about 220-225lbs. I am carrying a little extra fat on me. From being so inactive for so many years I feel as though I have no endurance and I am pretty weak. Muscles tire easy and feel not so strong.

I want to lose the extra fat I have plus build mass and hopefully some endurance.

I have dumbells and an adjustable bench to work with.

From reading through the past threads here,  I am seeing that 6 days of cardio seems to be the key w/ clean eating (obviously) for losing the extra fat.

However, for starting off with weights, I am seeing mixed opinions...some say to do a full body routine 3 days a week while others say to do like a 3 to 4 day split working the muscles once a week. For a beginner like me and having been so inactive and out of shape, which would be the best route for me? I am just a little hung up on how to setup the initial routine with my dumbells. Most of the advice I see are for more intermediate level people or people starting out with reasonably good conditioning having problems gaining weight..which are both different then my situation. I have a lot of motivation to reach my goals, I just want to make sure I am on the right track to not set myself up for injury or failure.

Any advice would be greatly appreciated.

Thanks.

[luike101]

It might not hurt to look into a trainer, if you are unsure of what you are doing.  You can hurt yourself and usually if you get hurt lifting weights you can do some serious damage.  Not all trainers know what they are doing even if they have certifications.  Most people know somebody who exercises or trains pretty consistently so dont be afraid to ask friends, relatives.  Also you dont have to always run or lift weights, you can play a pickup up game of any sport or even while using a cardio piece you can play a playstation game or work on your labtop.  Try and keep it fun and always keep your safety first.  Also when lifting weights good form is mandatory in the beginning.  Good luck.  Research!

[Old_Rooster]

Hello, I am new to weight training, infact just starting out. I can't afford to join a gym and I can't afford buying a lot of equipment. I have a bench and dumbells only. I am looking to get into better shape and pack on mass.

Will having a bench and just dumbells be realistic to achieve this goal? What is a reasonable weekly routine with dumbells for a beginner just starting out? How many days should I lift? I tried to research this topic but it seems almost all the information for beginners is based on routines that include the use of a mix of machines, barbells, and dumbells, not really focused on just using dumbells and working out alone.

Please let me know any tips on getting started on the right track. I work out alone, so that is also a factor in my routine.

Thanks

All I can say is if you curled heavy sugar bags for bicep work, they would grow.  Its moving a weight that makes a muscle grow, not the shape of the weight.   For any beginner I always recommend like training 3 days a week, full body workout each day.  To lay out an entire routine for you , i'll leave to others that have more time on their hands.  Good luck.