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Anonymous
Hey /fit/ I've been following this routine for 6 months. I'm pretty sure my body is too used to it. Can you recommend a new workout routine that only uses dumbbells or body weight? Something that's also more focused on arms, my quads are good but my arms are tiny. Thanks.

Monday
Dumbbell Deadlifts
Dumbbell Bent-over Rows
Dumbbell Shrugs
Dumbbell Upright Row

Wednesday
Dumbbell Squats
Dumbbell Stiff-legged Deadlifts
Dumbbell Lunges
Jump Squats

Friday
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>> Anonymous
You can switch to a low volume, high intensity version of the same workout regimen for a simple answer.

By low volume, I'm talkin' 1 warm up set and 1 set of 4-8 at as high an intensity as you can muster.

Do that for a month and then switch back to your current volume.
>> Anonymous
I think you should use more dumbbells in your workout.
>> Anonymous
>>150986
sarcasm noted
>> Anonymous
>>150990

Okay, srsly.

There are many triceps workouts with dumbells, for example regular extensions or skullcrushers.
For biceps I would just recommend regular curls.
>> Anonymous
or at least a site that has a routine?

something like the Brad Pitt Fight Club workout but only exercises with dumbbells
>> Anonymous
bump
>> Anonymous
>>150939
Heavier dumbbells.
>> Anonymous
Get some heavier dumbbells and pyramid the weight.
>> Anonymous
>>150939
Add some curls, hammer curls and flies. You could do some push ups, dips, and pull ups too.
>> Anonymous
>>151239
don't think I have anything makeshift or otherwise to do dips and pullups though
>> Anonymous
>>150939
How much do your dumbbells weight?
>> Anonymous
>>151840
two of 25lbs
>> Anonymous
Do dips with hands behind you on the seat of one chair, butt suspended in mid air legs straight, and your feet up on another chair or box. Put a dumbbell in your lap, and crank away.

Try some dumbbell pullovers too. You lay down on your back and hold the dumbbell arms-length above your face in both hands, then lower it backwards above your head to the floor with your arms relatively straight, and return. Try them off the edge of your bed if you dont have a bench to get good extension.

These are two of my favorite exercises to do.
>> Anonymous
>>151239
>>151234
what are hammer curls and flies?

and how do i pyramid'd weight?
>> Anonymous
so I shouldn't change the routine even after 6 months of using it?
>> Anonymous
you could try doing a full body workout one day, having a larger period of rest, then doing it again at the end of the week. Means you work everything double than you are at the moment.