Anonymous
09/23/2023 16:42
Subject: Simple Dumbell routine help?
Anonymous wrote:Anonymous wrote:I have worked with a trainer who is great but she tends to do really complicated plans and I really just want to be on auto pilot and listen to my podcast sometimes not repeatedly consult my notes.
If any one can recommend (or recommend a source for) efficient/high yield Dumbbell routines I would really appreciate it! I would love it if I could have a simpler exercise routine for upper and lower body-like 5-7 exercises each day.
Np. Yes please.
I am a 50 year old woman in decent shape just wanting to maintain.
The 6 main exercises of all strength training workouts are:
Chest press
Rows
Squats
Pull Ups
Shoulder press
and Dead Lift
So you can do all with DBs except pull ups or it's equivalent lat pulldowns. But you can do pull pullovers so I'll use that.
Do 3 days a week M, W, F
You can do exercises one by one or even supersets but I like tri-sets so I would warm up and then do some power exercises...
2x10
1A Weighted Squat Jumps (you can hold a DB in each hand)
1B Med Ball Throws or Explosive Push Up
3x6-8
2A DB Chest Presses (Preferably inclined)
2B Single Arm Bent Over DB Rows
2C Front Squats/Split Squats/Front Lunges/Rear Lunges/Goblet Squats whatever you like best All DB friendly
3x6-8
3A Pullovers
3B DB Shoulder Presses
3C Single Leg Romanian Dead Lift (SL RDL)
If you want to add one or two of your favorite accessory exercises such as tricep extensions, bicep curls, lateral raises, calf raises, you can do a set or two of them. or just be done. Then finish with some planks.
So do 1A, rest 45-60 secs, do 1B, rest 45-60 seconds. Do 1A, rest 45-60 secs, do 1B
Do 2A, rest 30 secs, do 2B, rest 30 seconds, do 2C, rest 45-60 seconds repeat to complete 3 sets. Same with 3A, 3B, and 3C.
I just reread your post. Did you want a 7-day workout plan where you do upper and lower body splits?
Anonymous
09/23/2023 16:32
Subject: Simple Dumbell routine help?
Anonymous wrote:I have worked with a trainer who is great but she tends to do really complicated plans and I really just want to be on auto pilot and listen to my podcast sometimes not repeatedly consult my notes.
If any one can recommend (or recommend a source for) efficient/high yield Dumbbell routines I would really appreciate it! I would love it if I could have a simpler exercise routine for upper and lower body-like 5-7 exercises each day.
I am a 50 year old woman in decent shape just wanting to maintain.
The 6 main exercises of all strength training workouts are:
Chest press
Rows
Squats
Pull Ups
Shoulder press
and Dead Lift
So you can do all with DBs except pull ups or it's equivalent lat pulldowns. But you can do pull pullovers so I'll use that.
Do 3 days a week M, W, F
You can do exercises one by one or even supersets but I like tri-sets so I would warm up and then do some power exercises...
2x10
1A Weighted Squat Jumps (you can hold a DB in each hand)
1B Med Ball Throws or Explosive Push Up
3x6-8
2A DB Chest Presses (Preferably inclined)
2B Single Arm Bent Over DB Rows
2C Front Squats/Split Squats/Front Lunges/Rear Lunges/Goblet Squats whatever you like best All DB friendly
3x6-8
3A Pullovers
3B DB Shoulder Presses
3C Single Leg Romanian Dead Lift (SL RDL)
If you want to add one or two of your favorite accessory exercises such as tricep extensions, bicep curls, lateral raises, calf raises, you can do a set or two of them. or just be done. Then finish with some planks.
So do 1A, rest 45-60 secs, do 1B, rest 45-60 seconds. Do 1A, rest 45-60 secs, do 1B
Do 2A, rest 30 secs, do 2B, rest 30 seconds, do 2C, rest 45-60 seconds repeat to complete 3 sets. Same with 3A, 3B, and 3C.
I just reread your post. Did you want a 7-day workout plan where you do upper and lower body splits?
Anonymous
09/23/2023 08:19
Subject: Simple Dumbell routine help?
I have worked with a trainer who is great but she tends to do really complicated plans and I really just want to be on auto pilot and listen to my podcast sometimes not repeatedly consult my notes.
If any one can recommend (or recommend a source for) efficient/high yield Dumbell routines I would really appreciate it! I would love it if I could have a simpler exercise routine for upper and lower body-like 5-7 exercises each day.
I am a 50 year old woman in decent shape just wanting to maintain.
If any one can recommend (or recommend a source for) efficient/high yield Dumbell routines I would really appreciate it! I would love it if I could have a simpler exercise routine for upper and lower body-like 5-7 exercises each day.
I am a 50 year old woman in decent shape just wanting to maintain.