Dumbell Only Routine Help

[R51FAN]

Since my move and change in employment I am pretty much limited to a set of dumbells and flat bench for my weight lifting.

I am looking for a good workout routine that just uses dumbells. Can someone lead me in the right direction of a thread or give me some good advice here?

Thanks!

[oldschoolfitness]

db's are great if you have a varitey. i don't know if you will be doing full body workouts or splits so i will list some good exercises. hope this helps good luck bro.
db flat bench( if you don't have heavy enough dbs you can put feet up, 1 arm at time)
db shoulder press(arnold press or military standing or sitting) db rows, db calf raises
db laterals, rear laterals, front laterals, shrugs, curls (variations) tricep kickbacks,extenstons. lunges, squats, jump squats. remeber dbs are the freeiest of free weights so think variation and do not feel restricted

[bigslick7878]

There are TONS of things you can do with dumbbells, that is alll I use due to space issues.

Search here and elsewhere too much to list.

My favorite though is seated reverse dumbell flies, they are sick and will get you big fast.

[Dtrain17]

what are seated reverse flies?

[lovbyts]

[bigslick7878]

That is an interesting illustration, I bend over a lot more to hit more of my back vs my shoulders. I am pretty much looking straight at the ground between my legs when I do them.

That picture is a side raise pretty much, I do those as well but standing.

I also have found it is a lot easier to strain a muscle with my head up higher like that. But hey whatever works.

[terraj]

Hey I've been there, stuck in a gym with only dumbells...lucky it was only for a month.

I ran a 10x10 method at that time, it worked ok and was a fun change.

Squats were an interesting one, they had the heaviest Db at 75 pounds....so I took my backpack placed a 70 pounder in it, grabbed the two 75 pound Db and did my 10x10, nice and slow on the neg and power up on the positive. Followed it a couple sets of walking lungs...the pump was nuts!
Like I said it was a nice change.