DB Routine Advice

[Leo8808]

Hello all! I am new to working out, I am about 6'4" and 235lbs (have a fat stomach and can afford to lose osme weight and add muscle). I just turned 31.

I was wondering, would an all dumbells workout be good to add muscle mass? Or do you really need to use barbells?

Currently I have a bench (can do incline and decline). Set up dumbells randing from 10-35 pounds. Obviously, I will need to pick up some heavier ones, which isn't a problem.

My workout plan would be...

DB Bench Press
DB Shoulder Press
DB Bent Over Rows
DB Bicep Curls
DB Dead lift
DB Squat

Doing 3 sets of 6-8 reps 3X week. I also have a recumbent bike for cardio.

Should this be split up into 3 workouts and add more excerises?

I am going to be buying heavier DBs soon, what would you recommend buying up to for a beginner like myself?

Being I need to lose fat, I am trying to fit in cardio 5-6 days a week. Is this too much?

And to stress my original concern, is it possible to get a big build just on DBs alone?

Thanks

[pumpster]

I think that's viable with BBs, with a few considerations:

-For legs it's quickly gonna get difficult to rely just on DBs. If you intend to work legs well in future as you get stronger, it's probably necessary to get a BB for something like squats. Then of course you'd also need a rack, so you'd have to consider whether it's worth it, or instead stick wth DBs for legs and not getting as much upside for something like legs. Just using DBs for legs you could definitely make some progress but would be limited. Besides squats, you could also do DB step-ups or jump up with them-plyometrics using weight, which magnifies the intensity while using less weight that you'd use in regular exercise.

-I'd add lying triceps extensions to your list, after biceps curls. Lower the DBs behind and below your head.

-Also i'd put shoulder press after the barbell rows-keep chest and back together, then do the militaries.

-Put deads last.

-Add cleans second to last.

-As far as using a split, i'd say follow your plan for a couple of months at least, then if you want to try a split, do half the weights day 1, the other half day 2, rest day 3 and repeat. Then compare with the original 3 day routine you started with and see which works better and which you prefer. Or alternate the use of both approaches from time to time if you like both.

-Cardio i definitely agree with 5-6 times a week if you're serious about weight loss and flab reduction. Don't worry about it affecting muscle gain, assuming you're eating good quality food often enough each day.

[wes]

^ Good advice!

Do dumbell lunges for legs also,and dumbell upright rows for traps.

At least get a pair of 40`s 50`s and 65`s for starters when you shop.

[iron_dawg]

for starters it would be fine but soon your body will get used to the movements and you will want to
switch it up from timt to time to always keep the body guessing but your off to a good start.

[jpm101]

Might consider doing the Bent Arm DB pullovers and press (from a full stretch, pullover the DB's to the chest and than press the DB's overhead as one single compound rep). Excellent lat, pec, delt and tricep exercise. Also hit's the ab's very well. Can also do the straight arm version,  both in the same workout. Doing a one arm at a time DB upright row or Hi-pull get's the delts and traps strongly. These  are not light DB movements but heavier weigh can be built up to. Like a pair of 80's plus for bent arm pullovers and 70's plus for uprights or Hi-pulls.

Adding the DB see-saw press, one arm rowing and bench/incline to round out the upper body work.

Sissy squats can be a very effected thigh exercise. As are one legged squats or step-ups. Holding a DB in one or both hands during a set.

If you have a means to set up a homemade chinning bar, or a way to do dips, than that may be a option beyond just using DB's. In you live in a apartment, or otherwise short on space, than that may be a problem. Good Luck.

[wes]

Good suggestions jpm as usual.........I forgot about a lot of those movements.