complete workout program using mainly dumbbells and a few machines?

[attractingabaundance]

The gym at my apartment has a set of dumbbells, and a few weight machines (lat pulldowns, leg lifts, chest press).

I am looking for a complete workout program to build strength and muscles. I have looked at other programs like Starting Strength, and Strong Lifts, but they require barbells which I currently do not have.

Any recommendations?

[ginkgo]

A barbell at a yard sale is around $5. A new one is only around $25.

[scorpio1980]

My workout at the moment is mostly bodyweight, and it will kick your ass in shape. 3 sets of each to max. 3 days a week.
-pullups
-pushups
-leg raises
-dips
-chins
-shoulder press
-squats

Then the other days are spent rock climbing, yoga, hooping, martial arts or hiking.

[SireneB]

I know some guys who have amazing bodies from doing only body weight workouts ... it just takes extreme diligence.

One of my friends was the model for the Expendables tattooed back poster - he doesn't do iron, his entire workout is body weight:

Amazon.com: THE EXPENDABLES ORIGINAL MOVIE POSTER: Kitchen & Dining

Can't beat that as far as fit goes ...

[RomanHD]

Everything can be worked out just with dumbbells and lat pulldowns:

Upper back: lat pulldowns
Middle back: bent-over dumbbell rows
Lower back: dumbbell deadlifts
Chest: dumbbell bench press
Shoulders: various dumbbell lateral raises
Biceps: various dumbbell curls
Triceps: kickbacks and various extensions
Abs: crunches, leg raises, etc.
Quadriceps: squats
Hamstrings: dumbbell deadlifts
Calves: single leg calf raises

That said, a barbell would probably come handy when doing squats, deadlifts and middle back rows.

[Shariku Onikage]

Make your own up.

Seriously. It's not that difficult. They're just pieces of iron that you lift, and there's no magic secret to getting awesome results. You just have to find what's right for you.

If you're an absolute beginner though, i'd suggest the link below from skinnybulkup for a good starting routine. I force it down a mate's throat a few months ago, and he's been doing well with it.

Weight Training Beginner?s Fitness Training


Let us know if you need any tips.

[Mazki]

If you're just starting out you don't need weights.

The best piece of equipment I ever bought was a pull up bar. Together with squats, crunches and push ups you'll get amazing results. When I was starting out, about ten years' ago, I used a rucksack filled with sand bags and did curls with it, and pressed it over my head.

[RomanHD]

Originally Posted by Mazki

If you're just starting out you don't need weights.

The best piece of equipment I ever bought was a pull up bar. Together with squats, crunches and push ups you'll get amazing results. When I was starting out, about ten years' ago, I used a rucksack filled with sand bags and did curls with it, and pressed it over my head.

Let's admit it, weights are superior to any sand bangs

[DBV]

Originally Posted by RomanHD

Let's admit it, weights are superior to any sand bangs

Nope, sandbags are actually bigger challenge and bit better. Because the weight shifts itself in ways you can't control, you have to balance it out, it takes more strength to balance out sandbag than barbell. You could give book ''Dinorsaur Training'' by Brook Kubik a read, awesome book about that type of training!

And here is home routine for dumbbells I used to do at home:

36Pounds.com Home workout for Beginners | 36 Pounds.com

Enjoy!

[RomanHD]

Originally Posted by DBV

Nope, sandbags are actually bigger challenge and bit better. Because the weight shifts itself in ways you can't control, you have to balance it out, it takes more strength to balance out sandbag than barbell. You could give book ''Dinorsaur Training'' by Brook Kubik a read, awesome book about that type of training!

Well there's the isolation vs compound problem again. With the sandbangs, you might work some extra stabilizer muscles, but those same muscles might limit the amount of weight you can lift. I think that if you regularly do squats and deadlifts, especially with good shoes, then your stabilizer muscles are good enough.

[DBV]

Originally Posted by RomanHD

Well there's the isolation vs compound problem again. With the sandbangs, you might work some extra stabilizer muscles, but those same muscles might limit the amount of weight you can lift. I think that if you regularly do squats and deadlifts, especially with good shoes, then your stabilizer muscles are good enough.

None of these exercises are isolation, squats, deads and sandbags are compounds.. I do agree that you will have good strong core with these two exercises (squats and deads) but bags or other uncomfortable training is different level. Check out stuff by Zach Even-Esh for that too

BTW, try out squats, overhead press and deads barefoot! Awesome! Just tried them Monday. Gonna be barefoot anytime I squat now!

[RomanHD]

Originally Posted by DBV

1. None of these exercises are isolation, squats, deads and sandbags are compounds.. I do agree that you will have good strong core with these two exercises (squats and deads) but bags or other uncomfortable training is different level. Check out stuff by Zach Even-Esh for that too

2. BTW, try out squats, overhead press and deads barefoot! Awesome! Just tried them Monday. Gonna be barefoot anytime I squat now!

1. I know they aren't isolation exercises, I was only talking about the principle of involving more muscles/joints.
2. I would totally try it out if I had my own gym...

[DBV]

Originally Posted by RomanHD

1. I know they aren't isolation exercises, I was only talking about the principle of involving more muscles/joints.
2. I would totally try it out if I had my own gym...

Sandbags will move all of your joints/muscles

Hey, you don't need your own gym.. no one cares how you do them. And if trainer asks, just say it's better for your health (which it is!)..Me and my few friends tried it today, no one cares.. Sounds like you are afraid of criticism a bit..