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Nweed
Hey /fit/

Been training in a gym for about longer than 2 months nearly every second day with machines and after getting some basic muscles, I also want to start with dumbbells, but I have some question.

How heavy are they supposed to be? (How many reps should I be able to do with them without fainting)

And I'd like to know if you guys could show or tell me some good exercises for the upper body, I know I should google, but I trust you guys more than google.

Pic related, but too expensive.

In b4 troll and bad engrish.
>> Anonymous
>How heavy are they supposed to be?

Considering we don't know how large you are, what gender you are, or absolutely any information......seventy pounds.

Anywho, you would probably want to get a full routine, instead of just winging it.

http://www.defrancostraining.com/articles/archive/articles_westside.htm

There ya go, any questions, just ask.
>> Anonymous
I just realized the previous entry might be slightly daunting, so I'll just give you a narrowed down version.

Day 1
Max-effort upper body

A. MAX-EFFORT LIFT - Work up to a max set of 3-5 reps.
Bench press (http://www.musclesurf.com/benchpress.html)

B. SUPPLEMENTAL LIFT - Perform 3-4 sets of 6-10 reps.
Flat bench dumbbell press (if your bench inclines, do incline press)

C. HORIZONTAL ROW - Perform 4 sets of 10-15 reps.
Bent-over barbell rows (http://abcbodybuilding.com/excercise/bentoverbarebellrows.htm)

D. REAR DELT/UPPER BACK - Perform 2-3 sets of 12-15 reps.
Bent-over dumbbell rear delt flyes (http://abcbodybuilding.com/exercise3/bentoveralternatingreardeltraise.htm)

E. WEIGHTED ABDOMINAL EXERCISE - 3-4 sets of 8-15 reps.
Weighted crunches (http://www.exrx.net/WeightExercises/RectusAbdominis/WtCrunch.html)
Day 2
Max-effort lower body

A. MAX-EFFORT LIFT - Work up to a max set of 5 reps.
Deadlifts (http://youtube.com/watch?v=IqLOdOezwoU&mode)

B. UNILATERAL MOVEMENT - Perform 3-4 sets of 8-15 reps.
Walking lunges

C. HAMSTRING / POSTERIOR CHAIN MOVEMENT - Perform 3-4 sets of 6-10 reps.
Romanian deadlifts (http://www.youtube.com/watch?v=5eZA_QDy9cY)
Good mornings (http://www.youtube.com/watch?v=tIh_nVSJ-co&mode)

D. GRIP TRAINING - Perform 3 sets of timed sets of 30 seconds
Plate pinching (http://abcbodybuilding.com/exercise3/olympicplateseatedhandsqueeze.htm)
>> Nweed
sorry.

Gender is male, im about 185 cm and weight about 75 kgs (165.34669663875 lb and 6.0695538057685 inch if the calculator is right) and 17 y/o.

Anything useful in this information?
>> Anonymous
Day 3
Repetition-effort upperbody

A. REPETITION LIFT - Work up to 3 sets of max reps, rest 60-90 seconds between sets.
Push-ups

B. SUPPLEMENTAL LIFT - Perform 3-4 sets of 5-10 reps.
Dumbbell triceps extensions (http://www.exrx.net/WeightExercises/Triceps/DBLyingTriExt.html)
Note: keep arms steadier than in the example. Your forearms should be the only portion in order to place complete emphasis on the triceps.

C. VERTICAL PULLING - Perform 4 sets of 8-12 reps.
Chin-ups, pull-ups

D. MEDIAL DELT OR TRAP EXERCISE - Perform 3 sets of 10-15 reps.
Barbell shrugs (http://abcbodybuilding.com/exercise3/dumbbellshrugs.htm)
Dumbbell shrugs (http://abcbodybuilding.com/excercise/barebellshrugs.htm)

E. ELBOW FLEXION EXERCISE - Perform 3 sets of 8-10 reps.
Any manner of curls.

F. ABDOMINAL CIRCUIT TRAINING
Pick a variety of ab exercises and perform them in circuit fashion, with no rest between exercises.
>> Anonymous
>>127158

Not really, I was just making the comment that we really can't TELL you how strong you are. You have to create the base for yourself. It won't take that long to learn your body.
>> Kanader
Depending on what you're trying to accomplish, you should be be able to do between 8-12 reps in a given set; preferably to the point of exhaustion after the final rep.

That's for strength training, anyways. To find out where to start, figure out the absolute maximum you can lift once, but not twice, and then use 3/4 of that weight.

For endurance training, use 3/4 of the weight you use for strength training, at 25 reps. For power training it should be 1/3, at 8-12 reps again, but you do these quickly.
>> Anonymous
And I know you asked for an upper-body routine, but for full growth to be achieved, you have to work out your entire body. You just started, so you don't have the strength to isolate and attack individual muscles, you need to start with heavy compound movements, to build strength.

And just so you know, Deadlifts will give you more bicep meat than any amount of curls.
>> Nweed
Well, problem is I don't have a barbell, only dumbbells.
>> Anonymous
Your gym doesn't have a barbell?

The fuck. You'd be better just saving your money and doing body-weight exercises.

http://www.trainforstrength.com/workout1.shtml

If it's free, then I dunno. I found this routine, I don't like it, but it's better than nothing.

Dumbbell squats- 2 Sets of 10 repetitions
Stiff legged dumbbell deadlifts- 2 Sets of 10 repetitions
Standing dumbbell calf raises- 2 sets of 15-20 repetitions
Dumbbell bench press- 2 sets of 10 repetitions
Dumbbell military press- 2 sets of 10 repetitions
One-armed dumbbell rows- 2 sets of 10 repetitions
Concentration curls- 2 sets of 10 repetitions
Kickbacks- 2 sets of 10 repetitions
Bicycle crunches- 3 sets until failure