Dumbbell Only + Full Body Work Out

Is there a regiment built around using dumbbells only that work out the whole body?

I want to work out from home but don't have room for a lot of equipment.
Had to sell my bench press set as I don't have room.
All I have at this point is my dumbbells and I'm probably going to sell half of them.

Looking for work out charts or guides related to the issue at hand

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  1. 3 weeks ago
    Anonymous

    >Hammer curls
    >Skull Crushers
    >Lateral Raises
    >Floor Chest Flys
    >Neck Curls
    >Shoulder Shrugs
    >Bent-Over Rows
    >Stiff-leg Deadlift
    >Forward Lunges
    >Side Bends
    >Crunches
    It's what I do 2/3x times a week at home using only dumbbells.

    • 3 weeks ago
      Anonymous

      Thanks fren 😀

    • 3 weeks ago
      Anonymous

      >lateral raises
      >no shoulder press

      • 3 weeks ago
        Anonymous

        I do what's more comfortable for me, that way it's much easier to overload them. But there are many exercises that can replace the ones that I've listed.

      • 3 weeks ago
        Anonymous

        >he really thinks shoulder press is gonna build his delts
        lmfao

    • 3 weeks ago
      Anonymous

      Similar to
      >Curls/hammer curls
      >Skull crushers
      >Floor flys
      >Bent-over rows
      >Lateral raises
      >Planks
      >Side planks
      >Pistol squats
      >Calf raises
      One day I dream of having a squat rack, but the above covers the bases in the meantime.

    • 3 weeks ago
      Anonymous

      Similar to
      >Curls/hammer curls
      >Skull crushers
      >Floor flys
      >Bent-over rows
      >Lateral raises
      >Planks
      >Side planks
      >Pistol squats
      >Calf raises
      One day I dream of having a squat rack, but the above covers the bases in the meantime.

      Fellow dumbbell anons...have you noticed how good training with just dumbbells is for your forearms or is that just me?

      • 3 weeks ago
        Anonymous

        I have fatgripz on literally everything I can and I've seen no major improvement. I'm forced to have b***hwrists forever.
        My homemade forearm roller gives a good workout tho

        • 3 weeks ago
          Anonymous

          Do gi jiu-jitsu.

      • 3 weeks ago
        Anonymous

        Nope, but once I started doing reverse/zottman curls I did.

    • 3 weeks ago
      Anonymous

      curls - brachialis brachiradialis
      Crushers - trike tendon torture, long head of trike only
      Raises - front delt and impingement
      Chest Flys - front delt and impingement
      >>Neck Curls - yes u like like an moron because u are moronic
      Shrugs - ayo, upper traps
      >>Bent-Over Rows - upper traps again, some lower lats, 2 years odf bicep tendinitis
      -leg Deadlift - hams
      >>Side Bends - sacral iliac instant tweak

      Lunges
      surprisingly there is nothing wrong with those, if ya want abs though u want NO INVOLVEMENT OF LEGS WHATSOEVER, u want ur musculature that lings legs to pelvis to spine (ucking hip flexor !!) to be completely relaxed
      i do 2 crunches - because first one is never good enough because u are not warm enough until u try hard
      so lie on yer back on sth soft, flex abs by bending in spine bringing ribs closer to pevis , keep em flexed until u can't or if ur leg rising musculature stiffens (rectus femori) u have to reset or ur set is done

      i use 2 light dumbells different weight and a belt 😀
      pick an muscle head and i wil tell u the real isolation for it, but the trend is good - no moron push motions, i like it, that's the way i do it, postural work between isolations

      • 3 weeks ago
        Anonymous

        >Hammer Curls
        If you have a good mind muscle connection, you are going to feel your biceps during the exercise. Long head of the biceps is the one that is going to be most stimulated by it, but the short head is algo getting stimulation from flys so it's fine.
        >Skullcrushers
        If you can get that slightly inclination just right you are going to stimulate every triceps head well enough. You can't isolate the heads anyway, so even a comfortable standard 90 degrees will make everything grow.
        >Lateral Raises
        Front delt is getting stimulated by raises and flys, no reason to focus on it. Same with rear delts and rows. Growing side delts is the goal here.
        >Floor Flys
        Goat chest exercise IMO. It may take some time getting the position and technique just right, but once you do you are going to feel your chest nicely and you can safely take it to failure.
        >Neck curls
        Quality of life exercise. Literally never had neck pain anymore. Take it easy at first.
        >Shrugs
        From my experience, back rows don't stimulate upper trapezius enough. But maybe it's a dumbbell/technique issue.
        >Bent Rows
        Goat back exercise IMO. Go heavy on this one since almost, if not all, of your back is being stimulated by it.
        Stiff-leg deadlift.
        >Hamstring, ass and spinalis. Great for stability.
        >Lunges
        Stimulates all of your leg. You might want to do something extra for the adductor and ass muscles tho.
        >Side bends and Crunches
        Just abs and obliques exercises for core strength.
        As I've said in another post, do what is comfortable to you. The better you do an exercise, the easier it is to increase reps or weight every week. It took me about one year experimenting at home to get to this routine, and it's perfect for me. OP should do the same experimentation as well, but I think he is going to realize at some point that his favorite routine isn't going to stray away too far from mine and that other anon that posted his routine.

  2. 3 weeks ago
    Anonymous

    Muscle and strength has some good dumbbell programs. That’s what I’ve been on for the last couple months.

    https://www.muscleandstrength.com/workouts/dumbbell-only-upper-lower-workout-routine

  3. 3 weeks ago
    Anonymous

    How much weight do you have?

  4. 3 weeks ago
    Anonymous

    Of course you can work your whole body with just dumbbells! Just do the dumbbell equivalent of whatever barbell exercise you're thinking of. Admittedly chest is a little trickier with dumbbells and no bench since it's hard to get them into pressing position but you can do floor flys or one arm floor press.

  5. 3 weeks ago
    Anonymous

    add pullups and pushups, throw those plates in a backpack.

  6. 3 weeks ago
    Anonymous

    there's a good website for that
    strengthlevel.com/strength-standards

    you can filter per body part, and then filter per category (barbell, bodyweight, dumbbell, machine, cable)
    you can see the most popular lifts

  7. 3 weeks ago
    Anonymous

    get pull up bar and dont go autistic on legs.

  8. 3 weeks ago
    Anonymous

    https://scoobyswork.shop/intermediate-workout-plan/

  9. 3 weeks ago
    Anonymous

    I have dumbbells like that but they go up to 100 pounds each which is plenty for most exercises for me (I'm a manlet so your mileage may vary). I also have some other random weight including a couple 15 lbs fixed dumbbells. I put weight in a backpack for most lower body lifts, either so I can get over 200 pounds total or because I am getting older and sometimes holding too much weight at my sides causes this tweaking in my back on the left side, so I offload some weight to the backpack to mitigate that.
    Anyway, I literally have always just used barbell routines and adjusted them to use dumbbells instead. You usually cannot progress as quickly this way but who cares. If you can find some microplates that fit your dumbbell handles, even better. I do a raised floor press, single leg deadlift (back foot touching the floor to stabilize, not to lift), reverse lunges (my favorite variation), dumbbell pendlay rows, dumbbell over head press (I clean the weight up and do them standing, minimal equipment master race) and weighted chin ups (I have a relatively cheap power tower). I do curls, dumbbell upright rows, and rolling tricep extensions for extra arm and shoulder isolation. You can do almost anything with dumbbells that you can do with barbells, you just have to use your imagination a bit and be a little patient.

  10. 3 weeks ago
    Anonymous

    My "home gym" consists of dumbbells, an adjustable weight bench, and pullup bar (recently an exercise bike, but too early in use to tell results). dumbbells only went up to 50lbs each.
    I used the dumbbell stopgap PPL alternative (on reddit, just google dumbbell stopgap ppl) to workout. I started maybe 6 months ago. I have had surprisingly good results. Lost 35lbs, and built a decent amount of strength. If mine went to 100lbs each, I don't think I'd actually need a proper barbell for at least a few years of consistently working out. For just maintaining strength/muscle, the PPL routine is pretty much all that's needed. I was under the assumption that it was "suboptimal" to use dumbbells only, but I found it was not the case. The only issue is that I maxed out on goblet squats pretty quickly, but there are alternatives that will let you continue progressing you can swap out for. Probably the best fitness investment I've ever made.

    • 3 weeks ago
      Anonymous

      >If mine went to 100lbs each, I don't think I'd actually need a proper barbell for at least a few years of consistently working out
      Nobody who can handle a pair of hundred pound dumbbells looks dyel.
      >I maxed out on goblet squats pretty quickly
      double suitcase squat

  11. 3 weeks ago
    Anonymous

    I use this. Works good.

  12. 3 weeks ago
    Anonymous

    > hammer curls
    > chair dips
    > one arm OHP
    > db rows
    > Bulgarian split squat
    > calf raises, single/both legs
    > wrist roller
    that's what I do at home + pull ups and dips in the park occasionally

  13. 3 weeks ago
    Anonymous

    >Is there a regiment built around using dumbbells only that work out the whole body?
    No.

    > I want to work out from home but don't have room for a lot of equipment.
    You'll be shit at hinge movement, which includes PICKING THINGS UP AKA MOST USED MOVEMENT EVER.

    Switch to weighted calisthenics basically (and still suck at hinge)

  14. 3 weeks ago
    Anonymous

    Try this

  15. 3 weeks ago
    Anonymous

    If you have nothing but dumbbells and are pressed for time, the single best thing you can do is snatch presses for time.

  16. 3 weeks ago
    Anonymous

    dumbbell jumping jacks works everything

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