Dumbell Routine?

[JayzDaMan]

Hey everyone, I've been doing alot of reading and searching on this great forum and finally took the plunge yesterday and purchased some equipment.I wanted to start out with the basics as I am limited to work-out space right now.I picked up a set of Powerblock elites(and the 90lb upgrade kit) yesterday as well as a Power tec Incline bench.Very impressed with the Powerblocks!I know that dumbells are probably the most versitile of all free weights and was wondering if someone could suggest a good dumbell work out routine.I've played with weights in the past but this time I want to get serious!I'm 6ft and 215 lbs and 34 years old and am starting to feel my age!I have a fairly thick frame but would like to add upper body mass.Arms, shoulders and back.Can someone please point me in the right direction?Thanks very much for the advise and the great forum!!!

[bigben]

I like dumbells for shoulders, I use them pretty much exclusively on shoulder day. The freedom of range of motion allows me to find a healthy groove.

I start out with 6 sets of rotator cuff exercises, using a light dumbell, and resting my elbow on a knee.

My actual workout starts with rear dumbell flyes, supersetted with front raises, followed by dumbell presses. I do four sets of the 3 exercise superset. I find that gets a real good pump going in the shoulders. I find shoulders particularly vulnerable to injury, so I go lighter and higher rep than most other exercises, favoring weight I can do 10-14 reps on. Not the best for mass, but best imo for keeping shoulders healthy.

For chest day, I only use DB's for 6 sets of bench db flyes, followed by bench press and then weighted dips. I prefer bb bench press, but have done db press instead.

Other workouts seldom incorporate db's, other than occassionally I'll switch from barbell rows to dumbell rows on back routine. If I had heavy enough db's I'd use them for traps / shrugs, but I don't have them heavy enough unless I visit a real gym.

Edit: I do use db's for bicep workouts. Hammer curls, concentration curls and alternating db curls in which I rotate palm up on the way up, and palm down on the way down.

[St]

I use dumbell for dumbell rows,dumbell bench,incline dumbells,incline Dumbell Flyes,Dumbell curls (i.e 21 curls),also hammer curls.Flat flyes for contest only and lightweight only.