Looking for Dumbbell Only Workout Ideas

I am currently trying to get fit and I weigh 190lbs at 6’3". A few years back I had a six-pack but now I feel like I have a small keg instead.

I want to start exercising again but I am unsure where to begin. Right now, I can’t afford a gym membership (the local one costs about $55 a month and the cheaper one is too far). However, I can spend some cash on dumbbells and an ab roller or maybe even a used Bowflex from Craigslist.

What do you think is the best option for me? Can a dumbbell only workout really help me work on my biceps? My arms aren’t that big and I just want to tone them and build some muscle.

I found this dumbbell workout plan…

http://www.mensfitness.com/training/build-muscle/dumbbell-workout

If I stick to it three days a week, will it show decent progress? I’m thinking about starting with 20 lbs dumbbells and then gradually moving up to 30 and 40 lbs. Any advice would be really helpful.

You can easily replace a gym with just dumbbells and an adjustable bench. The only downside is that you might run out of weights. Have you looked into Olympic dumbbell handles? They work like mini barbells. I have two handles, collars, and about 240 pounds worth of plates at home. They are affordable, take little space, and work really well. Trust me, after a few months of dumbbell bench press, you’ll see more results than with a barbell.

@Blane
Do you have a specific workout plan for dumbbell bench presses? Or is it just that?

Arden said:
@Blane
Do you have a specific workout plan for dumbbell bench presses? Or is it just that?

Try this (DB means Dumbbell):

Workout A (Chest, Shoulders, Triceps):

  • DB (Incline) Bench Press 3x8-12
  • DB Chest Flyes 3x8-12
  • Seated DB Overhead Press 3x8-12
  • Skullcrushers (or French Press) 3x6-10
  • Lateral Raises 3x8-12

Workout B (Back, Biceps, Traps, Legs):

  • DB Rows 3x8-12 (or Pull-Ups)

  • Deadlift 3x8-12 (might not be perfect for dumbbells, but give it a try)

  • Rear Delt Flyes 3x8-12

  • DB Curls 3x6-10

  • DB Shrugs 2x10-15

  • Bulgarian Split Squats 3x8-12

  • Do core workouts on your off days, like Planks or Leg Raises.*

This is a two-day split.

First week you train: A - B - A

Second week you train: B - A - B

And then start over. Always have a rest day in between

Example:

Monday = Workout A, Wednesday = Workout B, Friday = Workout A

Then next week:

Monday = Workout B, Wednesday = Workout A, Friday = Workout B

If you can buy a cheap Pull-Up Bar, do it, and focus on Chin-Ups or Pull-Ups instead of DB Rows.

@Han
That’s how I set up my workouts too. If your workplace has a small gym with free weights, it is a good way to maximize your routine while saving time. Changing up exercises helps to finish quickly while getting good reps. I also suggest adding rotator cuff exercises as they really help with stabilization during chest workouts.

@Han
This is super helpful! Thank you.

How long do you think it will take to see some results?

Arden said:
@Han
This is super helpful! Thank you.

How long do you think it will take to see some results?

It really depends on how much muscle and fat you have. If you have little of both, you could see results quickly, especially if you consume about 100g of protein daily and maybe use some creatine (the cheapest monohydrate will do). You don’t need other supplements, and creatine helps with muscle and strength growth while being affordable. You should see initial results after 4 weeks if you stick to it and increase weights as you get stronger. Just remember that good form is vital, even if it means lowering the weight.

You can also do Ab Workouts on off-days, like Planks or Leg Raises.

@Han
Can you explain how creatine helps with muscle growth and strength? I have been considering it. Any risks?

Kiernan said:
@Han
Can you explain how creatine helps with muscle growth and strength? I have been considering it. Any risks?

No real risks. Creatine can boost strength by about 5-15% as studies show, which helps you progress faster by lifting heavier. It doesn’t guarantee more muscle growth, but it can aid in getting stronger faster. If you use Protein Powder, check the label, as some already include creatine so it’s often unnecessary to supplement further.

@Han
My legs are muscular, it’s mostly my upper body that has some fat. I have been running 2-5 miles every other day for the past six months but recently switched focus to upper body workouts. I plan to follow your workout for a month while getting my diet straightened out and then add ab workouts and running on my off days.

I want to make sure I get this workout right first.

Thanks again for your help. I really appreciate it. My wife will be happy when I start showing results!

Maybe I’ll be one of those progress picture guys by the end of the year.

@Arden
I’m no expert, but I relate to your situation. I only have dumbbells and a bench at home too. It can be tough to maintain good form with dumbbells at first, so I suggest starting with some bodyweight exercises too. That helped me with my overall form. Just a thought, good luck!

Arden said:
@Han
This is super helpful! Thank you.

How long do you think it will take to see some results?

That might depend on your diet and such. I suggest adding some DB Front Squats and you might consider DB Clean and Press to switch things up with shoulder presses that can get boring. Scooby has a Push-Pull-Legs split for at-home dumbbell workouts if you’re interested.

@Han
I’ve been following this routine for a while. I’m dealing with some knee injuries, so this works great. I also do yoga on my other days.

@Han
Hi! I’m a big fan of A and B days; it keeps every week varied. How did you progress with weights? I want to increase but not too fast or slow. Any tips?

Arden said:
@Blane
Do you have a specific workout plan for dumbbell bench presses? Or is it just that?

With dumbbells, you can do many standard splits. I really like the Push-Pull-Legs method for building muscle.

Push

DB Bench Press 5x8-12

DB Incline Fly 5x8-12

DB Overhead Press or Arnold Press 5x8-12

Tricep Overhead Extensions 5x8-12

Lateral Raises 5x8-12

Pull

DB Rows 5x8-12

Chin-Ups (you might need to find a sturdy tree or door frame) 5xF

Rear Delt Flyes 5x8-12

Curls 5x8-12

Lateral Raises 5x8-12

Legs

Bulgarian Split Squats 5x8-12

Walking Lunges 5x8-12

DB Stiff Leg Deadlifts 5x8-12

And Ab stuff like crunches or planks.

@Kari
That’s a better option than the usual workout programs.

Noe said:
@Kari
That’s a better option than the usual workout programs.

Any program that includes key lifts and works a muscle two times weekly will work well. My issue with PPL is that it requires six days a week. I’d prefer a Push-Pull Split without a specific leg day, fitting leg exercises into Push (like Squats, Lunges) and Pull (like Deadlifts) days.

@Kari
Quick question. What do people usually rest between sets?

Tristan said:
@Kari
Quick question. What do people usually rest between sets?

60-90 seconds is a good starting point.

Kari said:

Tristan said:
@Kari
Quick question. What do people usually rest between sets?

60-90 seconds is a good starting point.

Thanks!