Hey guys, need opinion on this workout routine with just a pair of bells. Other equipments are not an option at the moment.

Monday - Chest and Triceps
Chest
wide form push ups - 3 sets 8-10 reps
Dumbbell Floor Press - 4 Sets 8-10 Reps
Dumbbell Flys - 3 Sets 8-10 Reps

Triceps
Tricep Push ups - 3 sets 8 reps
Overhead Triceps Dumbbell - 3 sets 8 reps
Dumbbell french press - 3 sets 8 reps

Tuesday - Rest Day = Basic cardio - Jump rope 500-1000

Wednesday - Legs and Shoulders

Quads
Dumbbell Lunge - 4 Sets 12,10,10,8 Reps
Dumbbell Squat - 4 Sets 12,10,10,8 Reps

Hamstrings
Dumbbell Stiff Leg Deadlift - 4 Sets 12,10,10,8 Reps

Calves
Seated Dumbbell Calf Raise - 2 Sets 15,12 Reps
Dumbbell Standing Calf Raise - 2 Sets 12,10 Reps

Shoulders
Seated Dumbbell Press - 4 Sets 12,10,10,8 Reps
Dumbbell Lateral Raise - 3 Sets 12,10,10 Reps
Dumbbell Shrug - 4 Sets 12,10,10,8 Reps

Thursday - Rest Day = Basic cardio - Jump rope 500-1000

Friday - back and Biceps

Back
One Arm Dumbbell Row - 4 Sets 8-10 Reps
wide grip pull ups - 5 Sets 12,10,10,8,6 Reps
Dumbbell floor Pullover - 2 Sets 8-10 Reps

Biceps
Concentrated bicep curl - 3 Sets 10 Reps
Standing Dumbbell Curl - 3 Sets 10 Reps
Cross Body Hammer Curl - 2 Sets 10 Reps

Saturday and Sunday - Rest Days

How's this?




This post has been edited by GameFr3ak: Oct 21 2012, 03:45 PM

Looks okay considering you only have dumbbells. But hey, if this routine giving you result, its good to go.

Alright.. I'll adapt this routine then

Aha..finally someone who does jump rope as well for cardio
Can I know the weights for the dumbbells that you're using?

seems good bro. i started last 2 years at home with a pair of dumbells too.

but then it become so easy since i cant find a heavier dumbell to progress.

get into the gym if u can. so much easier.

This post has been edited by jekwalid: Aug 26 2012, 01:32 PM

Yeah.. Jump rope seems very fun and it works the whole body as I read. The weight that I have at the moment are 10kg/bell and they're adjustable

Thanks man.. I might do so when I reach your level.. But for now.. I can only do around 5-8 reps

Monday 15 Oct

Chest
wide form push ups - 8,8,8
Dumbbell Floor Press - 8,8,7,6 (arms melted =,=)
Dumbbell Flys - 8,7,5 (arms melted =,=)

Triceps
Overhead Triceps Dumbbell - 8,8,8
Dumbbell french press - 8,8,8

If your arm 'melted' while doing the dumbbell floor press and flys, it means that you aren't using the intended muscle for that workout. Your mind-muscle connection is not good

Dude, there is a journal section.

I figured the same point too then when the doms kicked in.. it spread from the delt anterior head to the chest section.. I guess my arms gave up before my chest.. but ya... my mind-muscle connection needs fixing.. I'll try again with lighter weights

I guess my form wasn't correct as well, I'll have to refer more vids and photos



Add on : I felt the strain on my chest when I'm doing flys.. is fly a better workout for chest?

thanks!


Sorry I thought I'll be less spammy with lesser threads..I wont update this as a journal thread then

This post has been edited by GameFr3ak: Oct 17 2012, 09:11 AM

The figure above showing the upper body with arms at different angles is for targeting different almuscles during bench pressing movement..

If you're arms is winged 90 degree with respect to your torso, means you're utilizing shoulder muscles plus little triceps muscles during pressing movement, and due to flexibility issue, some people who did bench pressing this way may not be doing full range motion coz it can be bad for rotator cuffs..

If you're arms is closer to you torso, almost parallel, it targets triceps as in close grip bench press movements, by doing this you'll utilizing your triceps and less power coming from shoulder. By doing this you can do full range of motion as it doesn't involve rotator cuff problems..

Both ways can also target your chest muscle provided you go low enough to feel the stretch in your pectorials..

Personally, when bench pressing, my angle is at somewhere between 70-80 degree with respect to my torso, and I go as low as 2-3 inches above my chest before pressing up..and i I still feel great pump to my pectorials..

But normally, my triceps will failed first before my chest, well bcoz logically triceps is small muscle, and chest is big muscle, off course tricep will failed first, so to complete my sets, lets's say I'm doing 10 reps and my triceps failed at 6-7 reps, I asked someone to support me for last 3-4 reps at the top end of movement which involved triceps, this way I'll be able to exhaust my chest without worrying about my tricep failure..

Well, some people may like to separate out the movements in bench press, eg focus on bottom end for chest, and top end of triceps, i think this is just to help overcome the weak link but full range of motion is always the best..

This is from my experience 4 years in gym and some reading materials too

Ah.. great info there! I've read about the same about arms failing first..

"The chest muscles are much larger than the arm muscles so you're arm muscles are failing first."

Now that you mention triceps failure.. then it's pretty much exactly my case. From what you're saying, the pecs are worked out the most when the elbow goes below the chest with the raising/retracting movement? Hence, a bench is a must?

I'm actually doing everything on a floor, on a carpet. Hmm..

I dids't say the you must let the elbow go below the chest to feel the pump, but you must go LOW enough so that you'll feel the stretch in your pecs..the issue is only when you go low enough with this two different angles of arms with respect to your torso, it gives an impact to your rotator cuffs..hence, meaning you must adjust so that your angle is at somewhere between 70-80 degree for me, that I can go as low without having rotator cuff issues..

Pertaining to your exercise, which you're actually doing everything on a floor, doens't matter on carpet or hard cold floor, it only means one thing, your elbow WILL NOT go below parallel, means most probably it will not touch your chest unless you're having big chest which it already touches the chest when you go parallel..however, please do note that the exercise which you're currently doing is called a "FLOOR PRESS" and this exercise mainly focuses on top end of bench press movement, and most probably your chest is not being targeted as per what you wanted..

Hence, my suggestion is that, to counter this, either you do push ups and go LOW to stretch your pecs or do a bench press and go LOW enough so that you'll feel the stretch in your pecs..

One more thing, raising and retracting has nothing to do with the elbow angle, it just shows you how your pectorial is being work out and exhaustion process that takes place..

Good luck in trying and experimenting that!

Thank you I guess I have to lay my back on something to elevate myself a lil bit to go at least a lil bit below chest. I understood on what I'm doing is called floor press but if it ain't working my chest, I might need to change that.

I'll substitute the floor press for push ups instead then. As for fly, I think I'm doing okay, still I don't feel my chest being targeted as much given the limited movement on a floor. I guess I really need to be on something slightly elevated. It all makes sense now thanks to you.

Now, bench shopping........

Actually, you don't need to buy the fancy expensive bench which cost you a bundle, you can always look at some alternatives like floor surfaces with elevations so you can achieve that leverage you need..

But personally, I do have my own bench press equipment in my room..so whenever I feel like pumping my chest, I just sit on the bench and do it!

Later I showed you some of my bench press equipment and me doing some bench presses to you!

Ya.. I'm actually wanted to get a simple structure that's a lil bit elevated. Please do!

http://www.youtube.com/watch?v=Xr5_mpXspLg&feature=youtu.be

This is me doing 84kg (185lb) bench press, almost full range, keep it 2 inches above chest, no locking out..

You can see the bench press rack from here, it is actually a combination of curl machine bar at the front, and also can do seated shoulder press with this rack..

You can that there's a pin (not really a pin but more like a piece of metal sticking out at the bench structure) to place the barbell just in case you failed during bench press..

This is old video though..not I can do 94kg x 8 reps..

Locking out means you straighten out your elbow, allowing the joints and bone structure to take the load on top of the movement, therefore resting your target muscle grp, pecs in this case.

You locked out. Try going lower though, touch the solar plexus at the bottom of the movement. Don't bounce it you're worried about form.

Yes, during whole set, sometimes I do lock out when I feel like so.. If doing it strictly, no lockout means no lockout for the whole set. Last time I used to lock out all the time, then feel pain at joint, then now I started to practice not locking out all the time..it helps to reduce the joint pain..

To me, 2 inches is the lowest I can go without worrying about rotator cuff's problem.. but when I tested out my one rep max , I do touch my chest, I didn't pause, just touch.. The problem is only when you repeatedly do the movements that is causing the rotator cuff problem, but not for one rep max..

I tested out normally once a month..

I never bounce it if actually I didn't touch my chest? Its better for me, furthermore, I'm not entering some contest, especially in msia, nope..

Respect.. thanks

Thanks for the pointers. Now to find something elevated that I can lay on hmm

Done it for 3 years now without any rotator problems? You injured it before?

Yes I still remember the pain for my first rotator cuff experience and its not really a nice thing..been stuck in rotator cuff pain when bench pressing is your most favorite exercise is the most painful thing...it last me 4 to 5 months..some exercises like shoulder presses, front raises also got impact..

So now I stopped like 2 inches before touching my chest and the problem gone..however as I tried to touch the chest again, the problem recurred..actually, from my experience, I noticed that if the chest muscles and triceps muscle is overtrained and you still go very low, then that's when actually the problem comes..

But, if touching the chest has no problem for you, this is actually the best for bench press exercise!

how much did u weigh when u benched this?

It was last year..and my weight as far as I can remember ranges from 72-74kg..so probably I'm around 73kg that time..I'm 1.74m height (5 feet 8.5inches)..I don't have much mass on legs so 73kg is pretty heavy on upper mass only..

Currently I weight around 77-78kg but added some mass to legs since I've started legs..

I wish to do 100kg's for 10 reps, if can, that is..currently can just manage to do 5 reps of 100kg bench press..same form as my video bench 84kg..

On Smith Machine I can do 90kg of total weight plates both sides (excluding smith machine bar weight bcoz i dunno) for 5-6 reps..

I'm too lazy to take videos right now coz currently on diet mode (cutting), later on when I'm gaining again, I'll post some more videos soon on my bench progress..

This post has been edited by Seasick85: Oct 19 2012, 09:37 AM

You are supposed to touch your chest in the flat bench press. If you couldn't and yet caused injuries when you tried, it means the bench press wasn't anatomically suited for you. Make a switch. Dumbbells and Smith are a viable option.

The only time i see professional trainers advocate 1-1.5 inches from chest to bar is doing incline bb bench or incline smith.

hmm. thats quite impressive. im at 68kg and i only managed 80kg x 1 couple weeks back. any tips bro?

Thanks for the advice. However, I've done some quite detail research too regarding the bench press movement and anatomically..and I've also consulted advice from very experienced trainers in msia with weights..and the explanation that they gave to me is a scientifically logical which I have experiment on for quite some years..

And from my post, I did mentioned that I did a full (touch chest) bench press during my early years, during that time when I have no knowledge on the correct form and anatomy to avoid injuries.. Yes, I've to agree on your statement that some people can touch their chest without having any pains, is either two reasons: one, when they do touch their chest, the elbow angle with respect to their torso is 90 degrees and this does not stress their shoulder with less rotation, but for some people, when they touch their chest, the elbow angle are slightly or far below 90 degrees, which causes great shoulder rotation stress to their rotators, hence IF, ONLY IF, their rotator is not being strengthen, then that is the cause of injuries..

However, in my case, I experienced shoulder rotation stress when going low as touching the chest, so I purposely let some gap like 2 inches of my chest, and guess what, the pain goes away and no more rotator cuff issue..

Another alternative for me is to strengthen my rotators using some of rotator cuff exercises as per link below:

http://www.bodybuilding.com/fun/criticalbench24.htm

However, I haven't actually tested it out as some of my frens I saw them doing it, but not for the sake of benching but more for arm wrestling..this might be the key but yeah I'll just stick to the 2 inches off bench press.. haha..

Another way is that to follow the powerlifter form, where arching, sticking out chest, feet in, elbow in is required.. I've also ask some personal trainer regarding this and they suggest this method to avoid rotator problems, but for me, I've haven't yet decided to change to this type of lift coz it might just bring my poundages down just switching to this form, but it works for those seeking only power..

However, I still used dumbbells for exhaustion..Smith is ok, but I prefer freeweights..

Thanks for your advice! How long you've been gymming? I saw your 3 plates Smith Bench! Keep on pumping iron!

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Added on October 19, 2012, 8:02 pmWell, thanks for the compliment.. I started with only 40kg x 10 reps 4 years ago..my simple advice yet proven is, keep doing it, and do it smartly!

Tips? Well, you could always google "How to increase bench press".. there's a lot of article out there telling how to increase one's bench..

Good luck! Nice to meet you too..


This post has been edited by Seasick85: Oct 19 2012, 08:02 PM

I couldn't even lift the Olympic bar itself when i started. Everyone starts somewhere. Was 48kg now at 75.5kg weighed in today.

Thanks for the link.. I'll use them before my actual workout...

I see..I used to be an underweight person, 52kg in 2008..now currently weight 77-78kg today.. I feel like some kind of achievements..previously my bodyfat is pretty low around 11%..now is 24-25%.. need to control food intake now..haha..you look really big for 76kg man..what is your height? how long you've been ironing? Where do you guys actually train?

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Added on October 20, 2012, 8:44 amSure, but I suppose you're using dumbbells for your routine? Cause i think that the rotator cuff exercise is meant for the barbell bench, cause it is also one of the advantage of using dumbbells, which is the eccentric and concentric movements can be adjusted according to human anatomy..let's say for downward phase (eccentric) you wrist adjust so that it is slightly angled outward to suit your natural anatomy movements..

But no harm for you to try the rotator exercises..please do share once you tried it out..

This post has been edited by Seasick85: Oct 20 2012, 08:44 AM

Yes, I'm using dumbbells only. I'll try out the exercises for sure since the pain when I'm using my 10kgs... but no pain at all when I'm using 5kgs... I guess I'll exercise my cuffs using 5kgs

darklight is lean as f***. thats y he is where he is right now. single digit bodyfat percentage plus over 20 years of training, no?

wow single digit fat %...

last few weeks i dropped to 66kg now... I'm back up to 70kg.. Not sure if I'm gaining or not lol

I'm around 175cm

Yeah, single digit bodyfat is not easy to obtain..only those who did serious cutting could get there..personally I haven't yet tried serious cutting due to I'm still gaining..but tell you i prefer having bodyfat around 20% and get a balance between dieting and bulking..meaning I'm trying to maintain strength and at the same time be able to get all the type of food I can eat.. For somebody to be able to get a single digit bodyfat must have a very strict diet in order to do so..some people can do some people can't..not me at least..

Guys, say, I'm doing concentrated curls, and I can't even do 8 reps on my second set. Should I lower my weight and do 8 reps on all sets?

Yeah, in fact for any exercise, it is advisable to reach your plateau at the end of each set (last rep).. You can lower your weight for each subsequent sets or lower your reps for each subsequent sets..eg 1st rep you're duin concentrated curl with 10kg dumbbell for 8 reps, 2nd set you can either do 10kg curl 6 reps or 8kg curl 8 reps, both must be till failure.

Noted that you can also go up to no failure, so that you can recover faster for each exercise..but this also means not utilizing the first set that you are doing and that is a waste!

I always max 8 for my biceps workouts.. seems weak .. more than that I feel like im borrowing shoulder's strength already...

going to failure for each set stresses out the CNS. stress it out often enough it becomes detrimental to strength gains.

especially for compound work.

food for thought.

So mike, what's your suggestion?

pretty obvious isnt it? dont go to failure for every set.

the way i do it, i'll only fail for my last sets for my major lifts. depending on how i feel that day i might go all out on the second last set as well, but the first 2 are never to failure. (does not include warm ups)

for accessory work though, ie bicep curls, tricep pulldowns etc etc doesnt really matter, sometimes to failure, sometimes not. depends on mood.

So regardless of reps? Say I can only do until 5 reps only. Should I lower the weight and do more?

rep ranges are totally another subject altogether. that depends on you really..

Okay thanks.. I'll trial and error.

What I really would suggest is that cut the weight off, use lighter weights eg 5kg dumbbell concentrated curl until you can do all the sets with strict form and complete all the 8 reps sets, then only you can step further to increase the weights!

Going to failure and if combined with forced reps, it will gives a good pump but using it at all sets makes your workout not 'effective'. I would prefer a quality reps compared to quantity where full ROM and good form is utilize on each set rather than bad form cause you are tired from all the 'go failure most of the sets'.

Take example from Dorian Yates (Blood and Guts). He only done 1 working sets for each exercise with all effort in that one set (quality) and failure at the end.

hmmm i think ill use this as a reference for myself as well! currently using 3kg dumbbells. must go shopping already to get heavier dumbbells

I'm actively adjusting the routine to see which type of workouts are best suited for me.. maybe you adjust to your need as well..

how many secs you rest in between sets? and do you do warmup sets?

Rest in can be around 1-4 min depending on weight used..heavier implies longer rest...

Warm up sets consist of some cardios around 5 mins and few sets of less than 50% max sets for few reps..

Guys, I've calculated my rough calculation on my daily protein intake

breakfast 2 eggs
lunch chicken meat + eggs if possible
dinner 3 eggs, salad with almonds, chunks of chicken breast, HL milk 1 cup

Calculate.. roughly only 100g of protein/day.. any other stuff that you guys take that is easily accessible in jusco/carefour ?

Blend your HL 1 cup with supplements such as Horley Awesome Mass..from 12.5g protein per cup of HL 250mL up to 39-40g protein per cup of HL blend with awesome mass 250mL..

The above only constitute of protein based food, to be accurate, take into account carb based protein content too..eg 2 slices of bread also contains some protein, white rice contains insulin, etc..

If you eat non-white eggs be sure to throw the yolk to avoid cholesterol intake too high..maximum limit for cholesterol is 300mg..one egg is already 180mg..so if you take 5-6++ eggs then you know the consequence..

wow I've never thought of seeing people who frequents BB & S section, that will relate eggs with cholesterol..

Thanks for the rest of the info though

your routine would be just a maintainance after few months as the same weight you working out were already adapted by your muscle. As long as you keep on doing the same thing using the same weight of dumbbell, you wont get improve.

I managed to complete my set with 10kg on some workouts, but some I need to reduce the weight otherwise my form would be terrible..

I guess I'm not at that level yet.. Once I hit that level, I'll go purchase more 2.5kg plates

Your welcome. I take that as a compliment though.

First bolded part. What?

Second bolded sentence, I suggest you do more reading on that subject.

This is what I actually meant on the egg part. I'm an egg lover. Before I started lifting, I'm already consuming high amount of eggs. Mum, gf, sister, brother, friends, friend's friends, they all often tell me, "Them eggs gonna kill you, them cholesterol gonna get too high". So I eat moderately after that, only around 2/day max.

Then I started lifting and dafug, I saw arnold chugging 6 eggs for breakfast, everyday. So I thought, hey, he's over 65 now, alive. I went and did a lot of reading on the eggs part, so in my understanding, it doesn't affect my cholesterol at all, good cholesterol at least.

Okay. I won't give anymore advices. Satisfied?

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Added on November 19, 2012, 10:22 pmSure. You can do what you want. In the end it all comes back to you.

This post has been edited by Seasick85: Nov 19 2012, 10:22 PM

It's really no offence from me bro.

Dude, why butthurt much? -Dan just stated what is right thus pointing out that what you believe is wrong. If you didn't post that advice on cholesterol, you wouldn't know that you are wrong right? This is a forum and we share our knowledge together so don't be butthurt like that/

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Added on November 19, 2012, 11:16 pmWell it depends on what kind of training you are into either Bodybuilding or Strength training. If you are into BB, most of the pros will advice to have minimal rest time (30 secs - 1 minutes) between each sets but for Strength, you can take as much rest as you want. The cue is 'lift whenever you are ready' but most of them just limit to 3 mins - 5 mins.

This post has been edited by alien9: Nov 19 2012, 11:16 PM

I dont think, that should be the way This is a discussion forum, so we put forward out points; and some points get corrected, as well.

Dont take it personal. The egg cholesterol theory may hold true, more than decade ago. But recent scientific studies has suggested otherwise, eating the whole egg has better benefits compared to just the white.

If I'm not mistake, we had a whole debate here as well, some time back, you could search it there or goggle for the recent studies.

here are some:-
http://www.ncbi.nlm.nih.gov/pubmed/23021013

http://www.ncbi.nlm.nih.gov/pubmed/23128450

cheers, mate

And yes, I've read once that the whole 'eggs are bad because of cholesterol' researches were done by the company that create breakfast cereal. You know, when people can't take eggs for breakfast anymore, they consumed cereals.

Well, that's what I've read and I've forgot the source.

I simply questioned the statements you made (quite reasonably as well) and you instantly turn defensive. Nice one.

This post has been edited by -Dan: Nov 20 2012, 12:35 AM

Sifus, say if I split my 3 days/ week routine to 5-6 days/week work, gonna be bad?

Try it for a few weeks and you'll find out whether your body agrees with it or not.

Alright thanks. Been on my 10kgs for a while, some workout I can't complete set, some can go over 12 reps and more. Time for heavier plates or/and a barbell?

when in doubt, heavier plates and a barbell.

normally what kind of workout that I can do with 1 set of dumbbell?

there's a lot you can do with a pair of dumbell. floor press, shoulder press, and the list go on and on and on and on...

mine is not 1 pair...got 1 DB only

In YouTube im only able to search this with 1 DB workout. Still got other than this?

no problem just do one side then do it the other side.

Nice thread bro, im starting my workout with just a pair of dumbbell + floor too
Ur thread really helps and im going to copy your workout routine

Np I guess but thank the sifus la.. btw I'm gonna start going to the gym instead since I found one at walking distance..

Anw bro, just wondering, how long does it take for u to complete the rope jumping routine?
I cant jump continuously more than 20 times usually so i keep getting caught up and retry for like 45min, wonder if that is sufficient cause im tired as hell

The more u do it the more efficient u become... around 15-20 mins gua at most..

Sounds like i over did it, i hope its enuff to burn all the pizza hut's calories i ate today....

I did quite a bit of reading back then about cardio.. just wanted to see if its worth the time.. seems like around 30 mins of cardio, you'll only burn around 300-500 calories.. that's the estimated amount for normal cardio.. HIIT may burn more

but I guess the best would still be sticking to weight training with caloric deficit..