thegarbageboy Posted July 25, 2017 Share Posted July 25, 2017 hi everyone, i've been strength training about 6 months now, and in the past 3 months decided to start getting more serious and focusing on tracking progressions and using body part splits. so i was wondering what your thoughts are on my dumbbell / body weight push/pull routine? i use dumbbells and body weight because i work out at home, with access to a pull up bar at a nearby park and two 100-lbs adjustable dumbbells and a bench as my equipment. i made this routine wanting to emphasize major body parts twice per workout (with a heavy compound lift at 5-8 reps and a lighter more body part focused lift at 12-15 reps) and emphasizing each body part twice per week. for legs i have tried to include many single-leg lifts because i am using lower weights with dumbbells, obviously.i also have an adjustable 80 lbs weighted vest i plan to incorporate into pull ups and squats so i can get into lower rep ranges on those once i improve and max out what i am squatting with my 100 lbs dumbbells anyway, let me know what you think of this routine - i kind of pieced it together myself borrowing what i've seen on other push-pull sample workouts and modified it for bodyweight and dumbbells. i've been doing this about 3 weeks and i've been able to progress decently on most of the lifts. anything i should change? Pull day (Tuesday)3 sets pull ups3 sets bent over dumbbell rows3 sets decline crunches3 sets dragon flags3 sets single-leg romanian deadlifts3 sets dumbbell hamstring curls3 sets alternating biceps curls3 sets concentration biceps curls3 sets dumbbell shoulder shrugs Push day (Wednesday)3 sets dumbbell bench press3 sets dumbbell flyes3 sets dumbbell squats (with weights rested on shoulders)3 sets dumbbell lunges3 sets dumbbell standing overhead press3 sets dumbbell lateral raises3 sets dumbbell triceps kickbacks3 sets dumbbell standing calf raises Pull day (Saturday)3 sets weighted pull ups3 sets single-arm rows3 sets hanging leg raises3 sets dragon flags3 sets single-leg romanian deadlifts3 sets dumbbell hamstring curls3 sets standing dumbbell curls3 sets dumbbell concentration curls3 sets dumbbell shoulder shrugs Push day (Sunday)3 sets flat dumbbell bench press3 sets flat dumbbell flyes3 sets dumbbell standing overhead press3 sets dumbbell lateral raises3 sets dumbbell "deadlift" squats (for these i do not rest them on my shoulder, but use heavier dumbbells, and pick them up from between my legs in a deep squat, then hinge up and pull the weights onto my thighs for the "deadlift" motion)3 sets dumbbell lunges3 sets close-grip bench press3 sets dumbbell skull crushers3 sets dumbbell standing calf raises thanks in advance if you have any advice on improvement or can suggest some better dumbbell / body weight exercises i should swap out Link to comment Share on other sites More sharing options...
henry thinman Posted September 5, 2017 Share Posted September 5, 2017 I've mainly been using DB's since Feb 2017, sold my house and home gym which included barbell and moved into an apartment building that has an exercise room. Has only DB's up to 50 lbs but there is a machine with pulley cables. Basic is Sunday, Tuesday and Thursday, days I'm not working for a builder as general labourerDB suitcase squats, then I'll use the machine front leg raise and standing 1 leg curl. sometimes I'll work on pistol squats.DB single leg calvesDB pulloversDB bench pressMachine front pulley pull-down still facing the seat backrest I'll do rows with the pull/press attachmentDB curls and shoulder pressSit-ups. Push-ups. Then climb the stairs to my apartment 2 at a time to the 15th floor. I'll do some Charles Atlas Dynamic Tension self resistance exercises between sets. Link to comment Share on other sites More sharing options...
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