Dumbbell Excercise Plan

2008-04-22 19:24:40

#1

White-Fusion: Fuck; +616|7023|Scotland

So I have one 8kg Dumbbell. I have been lifting it with each arm in the normal basic lifting weight movement. 30 - 40 times with each arm. Each night before bed. For like 3 months.

My muscles are noticeably bigger. And it's great. I would like to build up other parts of my body aswell though.

Does anyone have any exercise routines that have worked well for them, or similar.

There is thousands of guides from google. But I don't know which one to choose, or which one works best etc.

Thanks for any help.

2008-04-22 19:28:07

#2

SEREMAKER: BABYMAKIN EXPERT √; +2,187|7040|Mountains of NC

is that all the equipment you have ????

just asking so I don't throw alot of programs at you and you can only use like 1/3 of them

https://static.bf2s.com/files/user/17445/carhartt.jpg

2008-04-22 19:29:01

#3

R0lyP0ly: Member; +161|7125|USA

Go running. Seriously.

2008-04-22 19:30:05

#4

HurricaИe: Banned; +877|6432|Washington DC

Try this

http://www.bodybuilding.com/fun/wotw3.htm

Although you might want more than one dumbbell.

2008-04-22 19:30:25

#5

White-Fusion: Fuck; +616|7023|Scotland

SEREMAKER wrote:
is that all the equipment you have ????

just asking so I don't throw alot of programs at you and you can only use like 1/3 of them

Yep a single Dumbbell. Also one of those chest stretching things. The two handles on elastic.

I will also be going running each day, and I do press ups and sit ups before bed also.

2008-04-22 19:30:28

#6

Brasso: member; +1,549|7102

How heavy is a 8kg dumbbell?

"people in ny have a general idea of how to drive. one of the pedals goes forward the other one prevents you from dying"

2008-04-22 19:31:13

#7

HurricaИe: Banned; +877|6432|Washington DC

haffeysucks wrote:
How heavy is a 8kg dumbbell?

the google says 17.6lbs

you can just type "convert Xkg to lbs"

2008-04-22 19:31:37

#8

i g: Banned; +876|6335|GA

haffeysucks wrote:
How heavy is a 8kg dumbbell?

i dunno lol

2008-04-22 19:31:41

#9

ThaReaper: Banned; +410|7111

https://images.barnesandnoble.com/images/14540000/14542419.JPG

I just bought it, all kinds of push-ups, sit-ups, and whatnot. If you want to be a brick wall read it.

Last edited by ThaReaper (2008-04-22 19:32:26)

2008-04-22 19:32:17

#10

Trigger_Happy_92: Uses the TV missle too much; +394|7121

White-Fusion wrote:
Dumbbell Exercise Plan

fixed.

R0lyP0ly wrote:
Go running. Seriously.

2008-04-22 19:33:05

#11

White-Fusion: Fuck; +616|7023|Scotland

haffeysucks wrote:
How heavy is a 8kg dumbbell?

17.6lbs

It will do it's job. Not too heavy. Not too light.

2008-04-22 19:33:43

#12

SEREMAKER: BABYMAKIN EXPERT √; +2,187|7040|Mountains of NC

do you have a flat bench?

2008-04-22 19:33:43

#13

i g: Banned; +876|6335|GA

Trigger_Happy_92 wrote:
White-Fusion wrote:
Dumbbell Exercise Plan
fixed.

R0lyP0ly wrote:
Go running. Seriously.

because running builds your upper body muscles...

2008-04-22 19:33:52

#14

R0lyP0ly: Member; +161|7125|USA

Or you can try 8 count body builders.
Sart standing straight up, count 1 drop to pushup position, legs still bent underneath.
Count 2, extend legs back; you're now in the official 'up' position of a pushup
Count 3, go 'down' (like you're doing a pushup, but don't go back up)
Count 4, go up (back into the front leaning rest)
Count 5, spread legs apart (so they're like a V, with the point, of course, being your pelvis); this is a fast hop, not a slow thing
Count 6, legs back together (front leaning rest)
Count 7, bring legs up under chest, like in Count 2
Count 8, standing straight up again

Do a few sets of those bad boys.

if i were you, i would take some sort of physical fitness test, like the President's physical fitness test, the Army PT test, etc etc to give yourself a baseline. Do you whatever you will, and then retake the test to measure improvement.

*Listen to sere too, he knows what he's talking about.

2008-04-22 19:34:40

#15

aj0404: It'll just be our little secret; +298|6821|Iowa...

https://lindasmerchandise.com/images/MVFATBURN-48.jpg

i see him on tv all the time,he must be pretty good.

2008-04-22 19:35:04

#16

White-Fusion: Fuck; +616|7023|Scotland

SEREMAKER wrote:
do you have a flat bench?

I don't no. I have my bed which I can use to an extent for some of the exercises.

2008-04-22 19:35:31

#17

HurricaИe: Banned; +877|6432|Washington DC

White-Fusion wrote:
haffeysucks wrote:
How heavy is a 8kg dumbbell?
17.6lbs

It will do it's job. Not too heavy. Not too light.

you'll want to go up in weight at some point... I mean hell with my workout I "pyramid up"... start out a set with high reps lower weight, ultimately finish with lower reps higher weight. Your muscles will get used to that weight at some point and then they won't build in size.

2008-04-22 19:37:20

#18

White-Fusion: Fuck; +616|7023|Scotland

HurricaИe wrote:
White-Fusion wrote:
haffeysucks wrote:
How heavy is a 8kg dumbbell?
17.6lbs

It will do it's job. Not too heavy. Not too light.
you'll want to go up in weight at some point... I mean hell with my workout I "pyramid up"... start out a set with high reps lower weight, ultimately finish with lower reps higher weight. Your muscles will get used to that weight at some point and then they won't build in size.

And that will be the case even when I still feel alot of strain and its difficult?

2008-04-22 19:38:30

#19

SEREMAKER: BABYMAKIN EXPERT √; +2,187|7040|Mountains of NC

I highly recommend getting a flat bench ......... if not then one of the exercise balls ( they are awesome )

2008-04-22 19:39:52

#20

Trigger_Happy_92: Uses the TV missle too much; +394|7121

Eye-GiZzLe wrote:
because running builds your upper body muscles...

That wasnt the question

2008-04-22 19:40:06

#21

HurricaИe: Banned; +877|6432|Washington DC

White-Fusion wrote:
HurricaИe wrote:
White-Fusion wrote:

17.6lbs

It will do it's job. Not too heavy. Not too light.
you'll want to go up in weight at some point... I mean hell with my workout I "pyramid up"... start out a set with high reps lower weight, ultimately finish with lower reps higher weight. Your muscles will get used to that weight at some point and then they won't build in size.
And that will be the case even when I still feel alot of strain and its difficult?

Depends, you also need to eat properly. More protein especially.

Muscle is built because during exercise, you create miniature tears in the muscle fiber. Your body then repairs these fibers during your off days. You need protein to facilitate these repairs.

Eventually your body will have put on enough new muscle to deal with these strains (hooray darwinism/adaptation!). And then you won't get as good results if you stick to one weight.

2008-04-22 19:41:08

#22

White-Fusion: Fuck; +616|7023|Scotland

SEREMAKER wrote:
I highly recommend getting a flat bench ......... if not then one of the exercise balls ( they are awesome )

I will try and get one if you recommend it that much. Have you got a few things I could try standing up and lying on the floor/bed and everything in between.

I am highly serious to do all this by the way. I have too much free time at the moment. So a good few hours a day I will be running and doing this.

2008-04-22 19:41:39

#23

argo4: Stand and Deliver; +86|6404|United States

fusion, what's your current exercise plan? do you just work out biceps and triceps?

2008-04-22 19:43:42

#24

White-Fusion: Fuck; +616|7023|Scotland

argo4 wrote:
fusion, what's your current exercise plan? do you just work out biceps and triceps?

Lift 30 - 40 in like the most basic lifting motion. Like arm at my side, lift until is at shoulder. On both arms.

2008-04-22 19:43:46

#25

R0lyP0ly: Member; +161|7125|USA

Eye-GiZzLe wrote:
Trigger_Happy_92 wrote:
White-Fusion wrote:
Dumbbell Exercise Plan
fixed.

R0lyP0ly wrote:
Go running. Seriously.
because running builds your upper body muscles...

Before you belt out some more of that witty sarcasm, consider:

Running.

Afterwards, know that running builds more muscles that most people realize. Running in proper form builds core (abdominal) muscles (something's gotta keep you up). The proper arm swing will also build arm strength. If you really wanted to go badass, do your normal run, but carry like a 2 or 5lb weight in each hand. See who's arms don't explode with manliness.

BF2S Forums Dumbbell Excercise Plan

SEREMAKER wrote:

haffeysucks wrote:

haffeysucks wrote:

White-Fusion wrote:

R0lyP0ly wrote:

haffeysucks wrote:

Trigger_Happy_92 wrote:

White-Fusion wrote:

R0lyP0ly wrote:

SEREMAKER wrote:

White-Fusion wrote:

haffeysucks wrote:

HurricaИe wrote:

White-Fusion wrote:

haffeysucks wrote:

Eye-GiZzLe wrote:

White-Fusion wrote:

HurricaИe wrote:

White-Fusion wrote:

SEREMAKER wrote:

argo4 wrote:

Eye-GiZzLe wrote:

Trigger_Happy_92 wrote:

White-Fusion wrote:

R0lyP0ly wrote:

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