Hey everybody, sorry for post a lot of threads but I'm starting in weights and I have A LOT of questions. I found two workouts that only use dumbbells, I think that they are great because I can do them in my home if one day I can't go to the gym. But now I want to know what workout is better. My goal is to build some muscle. I'm 15 years old, I weight 60 kg and I'm 175 cm tall.

 

WORKOUT 1:

 

 

Monday

 

Dumbbell Squat 3 sets of 6-12 reps

Dumbbell Bench Press 3 sets of 6-12 reps

One Arm Dumbbell Row 3 sets of 6-12 reps

Standing Dumbbell Curl 3 sets of6-12 reps

Two Arm Seated Dumbbell Extension 3 sets of 6-12 reps

Sit Up 3 sets of 10-25 reps

 

Wednesday

 

Dumbbell Step Up 3 sets of 6-12

Dumbbell Stiff Leg Deadlift 3 sets of 6-12

Seated Dumbbell Press 3 sets of 6-12

Standing One Leg Dumbbell Calf Raise 3 sets of 10-20

Dumbbell Shrug 3 sets of 10-15

Dumbbell Side Bends 3 sets of 10-15

 

Friday

 

Dumbbell Lunge 3 sets of 6-12

Dumbbell Floor Press 3 sets of 6-12

Wide Grip Pull Up 3 sets of 6-12

Standing Hammer Curl 3 sets of 6-12

Lying Dumbbell Extension 3 sets of 6-12

Lying Floor Leg Raise 3 sets of 10-25

 

WORKOUT 2:

 

Monday: Chest and triceps

 

Incline Dumbbell Bench Press	4	12
Dumbbell Bench Press	4	12
Dumbbell Flys	3	12

Dumbbell Skullcrusher	3	12
Dumbbell Tricep Kickback	3	12
One Arm Seated Dumbbell Extension	3	12

 

Wednesday: Back and biceps.

 

One Arm Dumbbell Row	5	12
Bent Over Dumbbell Row	5	12
Dumbbell Pullover	2	12

Incline Dumbbell Curl	3	10
Standing Dumbbell Curl	3	10
Cross Body Hammer Curl	2	10

 

Friday: Legs and shoulders

 

Dumbbell Lunge	4	12
Dumbbell Step Up	3	12
Dumbbell Squat	4	12

Dumbbell Stiff Leg Deadlift

4

12

Seated Dumbbell Calf Raise	2	15
Dumbbell Standing Calf Raise	2	12

Standing Dumbbell Press	4	12
Dumbbell Lateral Raise	3	12
Bent Over Dumbbell Reverse Fly	3	12
Dumbbell Shrug	4	12

 

I have a last question, to creat a weight progression every week I have to train with more weight than the last week? Or I have to make this progression 2 weeks after?

Thanks everybody.

Hey man! Dont worry about making too many questions. This is an asking-questions section anyways!

These 2 programs are amazing. Personally I would go for the 2nd one because its more specialized. Its basically a form of the classic Push/pull/legs program but you do shoulders on leg day. That is acceptable. You can also split shoulders on chest and back day.
The 1st workout is also good and you will definitely build muscle with it, since you are a beginner. Its basically full body training. I personally cant keep my focus when changing muscle groups all them time. I cant jump from legs to back and then to arms in a single workout. Thats why its usually more beneficial to train similar muscles the same day, such as CHEST and TRICEPS.

It doesnt really matter what workout you choose. Choose the one you are more comfortable with and are more likely to stick to for a long time. What matters is your nutrition. You only stimulate muscle growth in the gym ( for you at home). The actual growth happens when you are not working out, mainly while asleep. You need to make sure you are eating about 120-200 grams of protein ( since you weight 60kgs) and figure out how much calories you need for the day in order to gain weight. A caloric surplus of 200-500 at the most, is perfect for someone who is trying to build muscle. You can also build muscle without a surplus but it is definitely more difficult/takes more time.

You dont have to worry about progressions. Yes, you need to progressively overload your muscles. That means making strength gains. It doesnt have to be every week or every day. It means that you now bench press 20kg dumbells, and after a year you press 30kg dumbells, you have made gains and your chest should be much bigger. What should concern you is training in an intense way, which is usually going to failure in every set and giving it your max. IF you are a beginner, you will make strength and muscle gains very often!

Thats it! #HTH

Kostas

Thanks you so much with your asnwer, it really helps me a lot but I have some questions. First of all, right now I only have 10kg dumbbells but for example it's hard for me to do biceps curl with them, so in this case although 10 kg it's a light weight if it's hard for me it's going to be fine for build muscle? And then I'm thinking in change, incline bench press for push ups and I also want to change a back exercise for pull ups, what exercise do you think it's better to change for pull ups? Thanks you so much, I'm really getting a lot of help here!

10 kg dumbells is definitely not light for biceps! You dont need a lot of weight to destroy the biceps. Follow a slow tempo and do 8-15 reps and you should reach failure in that rep range. In the futute you may think about buying heavier dumbells or just heavier plates. Also, if you do biceps right after back, they will be pretty fatigued so there is no need for super heavy weights. Even Scott gets a great workout with 14-18 kgs dumbells.

Pushups is an amazing exercise and can be as good as the incline press or maybe even better. Put your feet on an elevated surface such as a chair or a bed and do decline pushups which is basically the same as incline press and its a very hard exercise, especially if you follow a slow tempo.

About your back. Best back exercise would be the pullups. I personally think it would be smart to buy a pullup bar or find a place where you can do pullups ( and chin-ups). If there is absolutely no way you can do that, a great back exercise would be the dumbell bent over row. You can also do the exercise with 2 dumbells at the same time at the bent-over position.

I cant be sure about your financial situation but a barbell would be great to have as well. You would be able to do bent-over barbells rows and floor presses and other stuff. But there are not many ways to train your back with dumbells.

Hope that helps!

Kostas

I already have a pull up bar so it's not going to be a problem. So for my back I can do for example dumbbell bent over row with 2 arms, one arm dumbbell rows and pull ups? I would take the advice of do decline push ups!

 

Thanks you so much Kostas!

 

 

With the equipment you ve got available I would do the following for back day :

1) Pullups / One Arm Dumbell Row 4 supersets
2) Chinups / 2 dumbells Row 4 supersets
3) Standing or Seated dumbell Curls 4 sets
4) Standing or Seated Hammer Curls 3 sets

And that is a total of 16 sets for back and 7 for biceps which is more than enough for the majority of people :)

How I can do the superset? I'm sorry but I don't know what a superset is...

 

Apology for the inconveniences.

 

And again THANKS YOU SO MUCH!

No its my bad. I should have explained what a superset is.
Its quite simply doing the 1st exercise and then the 2nd exercise without rest in-between. So its like 2 sets in one. The purpose of super sets is challenge your muscles in a unique way due to the increased time the muscles are under tension from the weights. It also helps burn a lot of calories. So for your first superset you would do as many pullups as possible and then immediately jump into the dumbell rows without any rest. Then take 90 seconds rest and start the 2nd superset. Continue until you finish all 4 of them. I hope this makes sense!

Hey everybody, sorry for post a lot of threads but I'm starting in weights and I have A LOT of questions. I found two workouts that only use dumbbells, I think that they are great because I can do them in my home if one day I can't go to the gym. But now I want to know what workout is better. My goal is to build some muscle. I'm 15 years old, I weight 60 kg and I'm 175 cm tall.

 

WORKOUT 1:

 

 

Monday

 

Dumbbell Squat 3 sets of 6-12 reps

Dumbbell Bench Press 3 sets of 6-12 reps

One Arm Dumbbell Row 3 sets of 6-12 reps

Standing Dumbbell Curl 3 sets of6-12 reps

Two Arm Seated Dumbbell Extension 3 sets of 6-12 reps

Sit Up 3 sets of 10-25 reps

 

Wednesday

 

Dumbbell Step Up 3 sets of 6-12

Dumbbell Stiff Leg Deadlift 3 sets of 6-12

Seated Dumbbell Press 3 sets of 6-12

Standing One Leg Dumbbell Calf Raise 3 sets of 10-20

Dumbbell Shrug 3 sets of 10-15

Dumbbell Side Bends 3 sets of 10-15

 

Friday

 

Dumbbell Lunge 3 sets of 6-12

Dumbbell Floor Press 3 sets of 6-12

Wide Grip Pull Up 3 sets of 6-12

Standing Hammer Curl 3 sets of 6-12

Lying Dumbbell Extension 3 sets of 6-12

Lying Floor Leg Raise 3 sets of 10-25

 

WORKOUT 2:

 

Monday: Chest and triceps

 

Incline Dumbbell Bench Press	4	12
Dumbbell Bench Press	4	12
Dumbbell Flys	3	12

Dumbbell Skullcrusher	3	12
Dumbbell Tricep Kickback	3	12
One Arm Seated Dumbbell Extension	3	12

 

Wednesday: Back and biceps.

 

One Arm Dumbbell Row	5	12
Bent Over Dumbbell Row	5	12
Dumbbell Pullover	2	12

Incline Dumbbell Curl	3	10
Standing Dumbbell Curl	3	10
Cross Body Hammer Curl	2	10

 

Friday: Legs and shoulders

 

Dumbbell Lunge	4	12
Dumbbell Step Up	3	12
Dumbbell Squat	4	12

Dumbbell Stiff Leg Deadlift

4

12

Seated Dumbbell Calf Raise	2	15
Dumbbell Standing Calf Raise	2	12

Standing Dumbbell Press	4	12
Dumbbell Lateral Raise	3	12
Bent Over Dumbbell Reverse Fly	3	12
Dumbbell Shrug	4	12

 

I have a last question, to creat a weight progression every week I have to train with more weight than the last week? Or I have to make this progression 2 weeks after?

Thanks everybody.

Oh Thanks you! It makes sense. It looks like the superset hit your muscles a lot! I'm starting with the back and biceps routine tomorrow. I can wait!

 

Thanks you so much for all the advice and all the help!