Posted: 8/14/2025 4:56:03 PM EDT
I'm looking for a good dumbbell workout and would love it if one of you guys could point me toward one. A long time ago I used to workout and enjoyed it until I was injured and had to stop. I'm officially old now and having noticed a recent drastic reduction in my strength I'd like find a decent dumbbell program. I have a great set of dumbbells (Peloton dumbbells which I picked up at Marshalls for less that $1.00 per pound) and a bench with the capability to incline. My son gave me one of those 22.8 pound "Worlds Heaviest Mugs" for my Birthday; I can drink out of it without knocking out my teeth but it is not easy so casually drinking out of it is one of my goals.  Thanks in advance.The 22.8 pound mug in front of the Trump standee my son gave me for my Birthday, angry yellow cat included for scale due to nonavailability of bananas. Attached File |
TechGal26 - "I'm not sure if this is a joke or if you are stupid"
BladedRonin - "Some motherfuckas just gotta ice skate uphill.."
Naamah - "That’s not sultry. That’s possessed."
BladedRonin - "Some motherfuckas just gotta ice skate uphill.."
Naamah - "That’s not sultry. That’s possessed."
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Pull, push, squat and hinge. 3-5 sets of enough reps to get you within 2-3 reps from failure, twice or three times per week will take you a long way. Go slow, get plenty of rest between workouts and start dialing in your diet. Anywhere between .75 and 1 gram per pound(not kilo) of protein daily is fine. That's twice the RDA of .7 per kilo. More is fine. Long term adherence is the key, not massive gainz. The goal is fitness, not brokeness. |
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Originally Posted By Tanren37: That cat is awesome. Once you find a program that looks good, post it, everyone will tell you how awful it is, constructively.  |
TechGal26 - "I'm not sure if this is a joke or if you are stupid"
BladedRonin - "Some motherfuckas just gotta ice skate uphill.."
Naamah - "That’s not sultry. That’s possessed."
BladedRonin - "Some motherfuckas just gotta ice skate uphill.."
Naamah - "That’s not sultry. That’s possessed."
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Originally Posted By feudist: Pull, push, squat and hinge. 3-5 sets of enough reps to get you within 2-3 reps from failure, twice or three times per week will take you a long way. Go slow, get plenty of rest between workouts and start dialing in your diet. Anywhere between .75 and 1 gram per pound(not kilo) of protein daily is fine. That's twice the RDA of .7 per kilo. More is fine. Long term adherence is the key, not massive gainz. The goal is fitness, not brokeness. |
TechGal26 - "I'm not sure if this is a joke or if you are stupid"
BladedRonin - "Some motherfuckas just gotta ice skate uphill.."
Naamah - "That’s not sultry. That’s possessed."
BladedRonin - "Some motherfuckas just gotta ice skate uphill.."
Naamah - "That’s not sultry. That’s possessed."
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Originally Posted By Sixgun357: If I may say, get a stability ball. They are barely cheap. So don't forget your core. Lots of exercises to do on it. Even bench press and shoulder presses on it work you core with light weights. |
TechGal26 - "I'm not sure if this is a joke or if you are stupid"
BladedRonin - "Some motherfuckas just gotta ice skate uphill.."
Naamah - "That’s not sultry. That’s possessed."
BladedRonin - "Some motherfuckas just gotta ice skate uphill.."
Naamah - "That’s not sultry. That’s possessed."
|
Goals? Strength, mass building, fat loss? If you’re looking to add lots of muscle you’ll need pretty heavy dumbbells if you’re in decent shape and pretty strong. If you’re just trying to burn fat and be in good condition, I think you can accomplish everything with body weight exercises. Dumbbells can come in handy with lunges, squats, curls, deficit pushups. Chat gpt can be good as a starting point but youtube is your friend, Athlean x or renaissance periodization. I would start at about 4 days a week, 2 upper body days, 2 lower. Upper body, pullups, dips, deficit pushups, incline presses, overhead presses, curls, some variations of rows if you don’t have a pullup bar. Lower body, goblet squats, squats with dumbbells, bulgarian lunges, walking lunges. |
You can do “man makers” they have a little bit of everything you need. Add some farmers carries and some curls for the girls and you’ll be ready to go.  How To Do Man Makers | Exercise Guide |
Distinguished
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Originally Posted By JohnnyLoco: Goals? Strength, mass building, fat loss? If you're looking to add lots of muscle you'll need pretty heavy dumbbells if you're in decent shape and pretty strong. If you're just trying to burn fat and be in good condition, I think you can accomplish everything with body weight exercises. Dumbbells can come in handy with lunges, squats, curls, deficit pushups. Chat gpt can be good as a starting point but youtube is your friend, Athlean x or renaissance periodization. I would start at about 4 days a week, 2 upper body days, 2 lower. Upper body, pullups, dips, deficit pushups, incline presses, overhead presses, curls, some variations of rows if you don't have a pullup bar. Lower body, goblet squats, squats with dumbbells, bulgarian lunges, walking lunges. |
TechGal26 - "I'm not sure if this is a joke or if you are stupid"
BladedRonin - "Some motherfuckas just gotta ice skate uphill.."
Naamah - "That’s not sultry. That’s possessed."
BladedRonin - "Some motherfuckas just gotta ice skate uphill.."
Naamah - "That’s not sultry. That’s possessed."
|
Originally Posted By rock71: You can do "man makers" they have a little bit of everything you need. Add some farmers carries and some curls for the girls and you'll be ready to go.  https://www.youtube.com/watch?v=2-6EPLtSLwU |
TechGal26 - "I'm not sure if this is a joke or if you are stupid"
BladedRonin - "Some motherfuckas just gotta ice skate uphill.."
Naamah - "That’s not sultry. That’s possessed."
BladedRonin - "Some motherfuckas just gotta ice skate uphill.."
Naamah - "That’s not sultry. That’s possessed."
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So sorry to hear about your wife. Good on you for making the decision. I started working out again after watching too many of my friends get super fat, start having to take all the typical "old people" drugs and too many of them die in their 40s. I'm not in stellar shape by any means but I force myself to go out to the shed and lift 5 or 6 days a week along with some cardio. It's been over two years now and it's become a habit which is great. I do a push, pull, legs routine and you can easily do that with dumbbells: Push - flat/incline press, flat/incline flys, shoulder press, triceps extensions, dips (use the bench with your heels on the floor out in front of you) Pull - rows (many variations), curls (many variations), shrugs Legs - goblet squats, deadlifts, calf raises, farmers carry, Romanian dead lifts Doing 4 or 5 different exercises per day is really all you need to be in better shape than 90% of the population. Consistency is key! |