Hi Dave was wondering if you could help

Do you know of any sites that have a decent dumbell routine to follow? Or maybe you could give me some advice yourself (pretty please)

I have a set of dumbells and a barbell. I have varying weights in discs (i think total about 70 kgs)

I dont have abench. I have about 6ft by 7ft space in my shed to workout in and i can probably dedicate 45 mins a night for 4 nights a week.

Goals are to increase muscle tone and strength and overall fitness (and size if possible)

Any help you can give would be greatly appreciated mate. If you need any more info let me know but would appreciate your input.

Craig

Hi

You can get a decent workout and decent results with what you have.. but one of the main big BUMMERS with only one bar and two DB bars is the constant changing of weights... you end up doing many exercises with the same weights, just to get over the awful bore of constantly changing them

but that aside..

OK.. for the first three months follow this routine,making indvidual preference changes if you want..

you will do TWO routines over the four nights.. dont be tempted at first to do MORE.. its often conter-productive.

Routine number ONE
1. 5 or so mins warm up to suit .. anything really that you like
2. 2 sets of 10-20 press ups, a little slower than you usually see when people are 'pumping' them out.. they are PUSH UPS.. press-ups are tad slower and more controlled.
3. Seated alternate dumbell press 3 sets by 8-12 reps EACH ARM.. so left up then down and right up and down is really ONE REP.. .. you can sit on anything or even on the floor.
4. Clean and push presses with the barbell.. go for fairly fast POWER pushes, but start with the bar on the clavicles, bend the knees slightly and force the bar up, and just a touch lower DOWN..
5. Crunches .. 2 sets as many as you can mange slow-ish
6. Finish with ONE SET of low squats.. these are to increase and improve blood flow to rid yourself of lactic acid, pump the thighs and generally increase the overall condition of thebody.. squats work more than just thighs.. look for 50plus.

Routine TWO
1. again 5 mins warmup
2. Power cleans with the barbell 3sets x 8 reps... make the whole body work.. you should end up with the whole stack of weights fairly soon
3. One arm DB Rows.. Put the non pulling arm on a stool chair or box to support yourself and do each arm alteranate for 3x8 each arm
4. Alternate DB Curls.. 3x8 each arm.. one up one down... fairly controlled
5. Dumbell squats or front squats.. try either.. 3 sets 0f 12 reps.. work hard on squats they are bad to do but good for you
6. Any Abs move as before

stay on that for 3 months, by which you will find you aint got enough weights.. make a record in a small note book about what you do, so you can gauge your progress and more importantly gauge in which moves you are surpassing others.. we all have weak points and the next 3 months will be to 'specialise'.. also if you enjoy the weights we can look at ways of rigging up stuff to ADD to he possible range of exercises


good luck and let me know how you get on

Thats smashing Dave thanks very much!

Will start tomorrow and let you know how i am getting on.

Cheers for this mate.

Craig