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Workout Routine Help

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    I'm 20, 5"7 and about 9 stone (126lbs).

    I'm looking to build some muscle but I only have Dumbells (total 30kg) and a pull-up bar. I want to work out 3-4 days a week, but have no idea what the best exercises are with dumbells and how many sets/reps i should be doing.

    Can someone help me make a full body weekly workout routine?
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    (Original post by PaperChasing)
    I'm 20, 5"7 and about 9 stone (126lbs).

    I'm looking to build some muscle but I only have Dumbells (total 30kg) and a pull-up bar. I want to work out 3-4 days a week, but have no idea what the best exercises are with dumbells and how many sets/reps i should be doing.

    Can someone help me make a full body weekly workout routine?
    Join a gym

    Do stronglifts 5x5 or similar

    Anything else is really just a waste of time.
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    (Original post by Old School)
    Join a gym

    Do stronglifts 5x5 or similar

    Anything else is really just a waste of time.
    What is stronglifts 5x5?

    Also joining a gym is not possible.
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    Do pull-ups...presses with dumbells, curls with dumbbells and lunges with dumbbells... maybe do some sprinting also.

    You will get in decent shape... you just won't get particularly strong.
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    (Original post by PaperChasing)
    I'm 20, 5"7 and about 9 stone (126lbs).

    I'm looking to build some muscle but I only have Dumbells (total 30kg) and a pull-up bar. I want to work out 3-4 days a week, but have no idea what the best exercises are with dumbells and how many sets/reps i should be doing.

    Can someone help me make a full body weekly workout routine?
    Tell me if the link doesn't work. Go to page 36-45 for the work out routine. You will have to join a gym and lift real weights. 30kg dumbells won't give you real improvement. Why is not joining a gym possible btw?

    http://s3.stronglifts.com/stronglifts-5x5-report.pdf
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    (Original post by anonstudent1)
    Tell me if the link doesn't work. Go to page 36-45 for the work out routine. You will have to join a gym and lift real weights. 30kg dumbells won't give you real improvement. Why is not joining a gym possible btw?

    http://s3.stronglifts.com/stronglifts-5x5-report.pdf
    Can't i do these exercises with dumbells instead of a barbell?

    The nearest gym is too far and i can't afford it.

    What do you think of this - http://www.muscleandstrength.com/wor...y-workout.html
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    (Original post by PaperChasing)
    What is stronglifts 5x5?

    Also joining a gym is not possible.
    Why?
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    (Original post by RollerBall)
    Why?
    It's too far and i can't afford it.
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    What do u guys think of this workout? - http://www.muscleandstrength.com/wor...y-workout.html

    Here's a list of dumbell exercises - http://www.dumbbell-exercises.com/exercises/index.html

    If i workout mon, wed and fri, which body parts should i workout each day?
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    Do this OP 3x a week

    Strict dumbbell press 3x5
    Pull-ups 3x5-8
    Lunges while holding dumbbells 3x5
    Dumbbell bench press 3x5
    Dumbbell rows 3x5-8

    Maybe do some bicep curls at the end once a week for 3x8

    Then on your off days play football, rugby, do some sprint's or a fighting sport...try and do something at least 2 of your off days. After a year you should look decent.
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    It is possible, no excuses.
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    (Original post by McHumpy92)
    Do this OP 3x a week

    Strict dumbbell press 3x5
    Pull-ups 3x5-8
    Lunges while holding dumbbells 3x5
    Dumbbell bench press 3x5
    Dumbbell rows 3x5-8

    Maybe do some bicep curls at the end once a week for 3x8

    Then on your off days play football, rugby, do some sprint's or a fighting sport...try and do something at least 2 of your off days. After a year you should look decent.
    Thanks i'll try this.

    What do you think of this - (http://www.muscleandstrength.com/wor...y-workout.html)
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    Use a higher rep range on SS/SL if you are just in it for building muscle. Make sure you add in some isolation work too.
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    (Original post by McHumpy92)
    Do this OP 3x a week

    Strict dumbbell press 3x5
    Pull-ups 3x5-8
    Lunges while holding dumbbells 3x5
    Dumbbell bench press 3x5
    Dumbbell rows 3x5-8

    Maybe do some bicep curls at the end once a week for 3x8

    Then on your off days play football, rugby, do some sprint's or a fighting sport...try and do something at least 2 of your off days. After a year you should look decent.
    Thanks i think i'll try this. Will this work out the entire body?
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    Yeah should do the trick...lower back will be neglected but that isn't a huge deal.
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    (Original post by McHumpy92)
    Yeah should do the trick...lower back will be neglected but that isn't a huge deal.
    I read that working the whole body in 1 workout is not effective. Would it be better for me to split the muscle groups?
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    Full body work outs are better for noobs and naturals.
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    OP, get a job.
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    (Original post by McHumpy92)
    Full body work outs are better for noobs and naturals.
    Fixed that for you.

    Once an individual has passed through the 'noob' phase a split of some description is required to progress, particularly if hypertrophy is the goal though it also applies to strength training where the split is based around individual movements or movement patterns rather than muscle groups. You just can't get enough volume in on a FB workout.
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    (Original post by McHumpy92)
    Full body work outs are better for noobs and naturals.
    Seconded.

    But I always struggled to complete it in a reasonable amount of time so switched to one set to failure. Saved time and I noticed strength gains within 2 weeks.

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