Optimize single dumbbell routine?
Hi fellow fitness enthusiasts and personal trainers.
Thanks to my gym closing down and me moving, I'll need to train at least 6 months without a gym.
At home I have a 15kg dumbbell. Since I'm not very strong, this will be enough at least for biceps, triceps and shoulders.
This is my routine I'm using now (all using just this one dumbbell)
Biceps: Sitting biceps curl Standing biceps curl Hammer curl
Triceps: Overhead push
Shoulders: Lateral raise Front raise Dumbbell shoulder press
Back fly
Chest: One arm chest press
Back: Back row
In this exact order. Not training legs because I'm running and cycling quite a lot.
Do you have any tips to optimalize this routine/things I'm doing wrong?
My goal is muscle growth and I was wondering if I could achieve this with this routine?
(1)1 Comments
Sorted by latest first Latest Oldest Best
Not exactly the answer you are hoping for but the following resource could prove very useful: www.reddit.com/r/bodyweightfitness
You can get some significant strength gains using just your bodyweight and very basic playground style equipment (bars/boxes).
If you are set on using a dumbbell here is a resource that gives you more options: dumbbell-exercises.com/
Terms of Use Privacy policy Contact About Cancellation policy © freshhoot.com2025 All Rights reserved.