I’m interested in building a streamlined home weight training routine using dumbbells and a bench. Does anyone have a routine they can share?
hc
Download the BodySpace app (free) to your phone. You can also use it on your desktop/laptop.
I use it to track my routines and get ideas for other lifts. It breaks everything out by muscle group and several other things. You can also search other people’s routines to see what they’re doing and use their routine as yours so you don’t have to build from scratch.
There are so many catalogued lifts using dbells and bench you could practically do something different every thing if you need variety, but targeting specifically the muscles you want to.
I will say most of the users are meatheads trying to bulk up so if you go to their forums take what they say with a grain of salt (running will make you fat and is lame for example). But the app makes it easy to set up a routine and track your progress and remind you of what lifts you need to do.
And having said that, I’m off to lift arms now.
If you have a space constraint, then I recommend Powerblocks and a Pullup bar (like the p90x one). The Powerblocks I have only go up to 50 lbs, but that is all I really need. I don’t use a bench, just a fit ball.
My routine push/pull exercises (during winter 2x/week):
-Pullup/Pushup
-Squat/Deadlift
-Shoulder raise/Calf raise
-Plank/Windshield wipers
Maintenance (bodyweight 2x/week):
-Pullup/Pushup
-Single leg Squat/Single leg Deadlift
-Shoulder prehab/Supine bridge/Leg lifts/Calf raise
-Plank/Windshield wipers
Do you have a pullup bar, or a place to do pullups in general? If not, sub them out for something you like:
As a heads up, this is pretty minimalist - I look to strengthen my weaknesses and keep some muscle balance to avoid injury.
3x5 dumbbell stepup on 24inch step/box (I use 25# weights)
superset with 20 pushups after each set
3x10 goblet squat (I use a single 25# weight)
superset with 20 pushups after sets 1&2, I like to mix these up as different types of pushups
3x10 straight leg deadlift (I use 25# weights)
superset with 15 pullups after each set (These can be subbed for something you prefer, or if you can’t do them)
Stretch Cords: 5x15 full stroke
Core:
1:00 plank
10 glute bridges
2x25 back extensions
2x25 med ball wall slam
10 glute bridges
1:00 plank
All told, it should take 20-30 minutes. It can be done alone or after another workout (I often do it after running).
As an added benefit, I don’t think it adds almost any bulk. I thinned out when I moved to this from the old Gordo routines.
Hope this helps!
Thanks for the tips. I’ve come to realize that the more I accomplish in the am@home before work, the better!
HC
I’m interested in building a streamlined home weight training routine using dumbbells and a bench. Does anyone have a routine they can share?
hc
Training involves specific adaptations to imposed demands. The program you choose should deliver the specific adaptations you want in the smartest way. You have not stated any goals so this will produce a wide variety of answers.
You just asked, “Does anybody know how to get to that place?” “what place?” I suppose if you don’t know where you are going, any road will get you there.
First, clearly define point A (where you are now) and point B (where you want to go). Then the path starts to become clear. Lots of things can be accomplished with weights (hypertrophy, power, strength, metabolic conditioning, endurance, mobility, stability, weight loss, injury prevention, rehabilitation). What do you want?
Since weight training tends to take a backseat to tri specific stuff for me, I try to focus on the classics: Squats, Dead lifts, bench (or just push ups), pull ups. I’m not talking about heavy meathead training either. I’ve dabbled in weight training for various reasons (started as x-training for rowing in highschool, then went through a stupid phase where I was trying to bulk up, then just kind of doing it for basic strength maintenance, now doing it so I don’t look like your average weight weenie triathlete!).
No matter what my goals were, my routines were always based around those movements first and foremost. They are your foundation. Just like you would never cook anything Italian without garlic, tomatoes and olive oil, you would never start a weight program without those basic movements. For most people, just focusing on those is “enough” (obviously that part is goal specific).