Announcement

Collapse
No announcement yet.

Maximum Dumbell Program

Collapse
X
 
  • Filter
  • Time
  • Show
Clear All
new posts

  • Maximum Dumbell Program

    Monday: November 22nd 2004 6:29pm
    Shoulders:
    DumbellShoulderPress: 40'sx12 60'sx10 80'sx8 100'sx6
    DumbellShrugs: 60x12 80x10 100x8 110x6
    DumbellWristCurls: 20x12 30x10 40x8 50x6
    DumbellReverseWristCurls: 10x12 15x10 20x8 25x6

    (on an empty stomach) :chair:

    took break (computers at gym for members) went back to dumbells
    DumbellChestPress: 80'sx12 100'sx10 120'sx8 140'sx6
    DumbellOverheadTricepPress: (I call them dumbell backscratchers) 60x12 80x10 100x8 110x6 (I'll go heavier next week on this exercise)
    Last edited by Dmwrss; 11-22-2004, 07:04 PM.

  • #2
    Setup:

    Monday: Chest, Shoulders, Triceps (x12x10x8x6)
    Tuesday: Cardio: 30min
    Wednesday: Quads, Hams, Calves, Abs (x12x10x8x6)
    Thursday: Cardio: 30min
    Friday: Back, Traps, Biceps, Forearms (x12x10x8x6)
    Saturday: Cardio: 30min
    Sunday: Rest
    Last edited by Dmwrss; 11-22-2004, 07:13 PM.

    Comment


    • #3
      Originally posted by Dmwrss
      Monday: November 22nd 2004 6:29pm
      Shoulders:
      DumbellShoulderPress: 40'sx12 60'sx10 80'sx8 100'sx6
      DumbellShrugs: 60x12 80x10 100x8 110x6
      DumbellWristCurls: 20x12 30x10 40x8 50x6
      DumbellReverseWristCurls: 10x12 15x10 20x8 25x6

      (on an empty stomach) :chair:

      Holy Cow Batman.. that's some serious weight on the DB shoulder press and the shrugs.


      I don't do wrist curls much so I haven't a clue on those.

      Spark

      Romans 1:16-17


      :director: for 5% off products from trueprotein.com, use the discount code MWD888

      100% doing it myself and 100% accountable for what I do. No excuses. -- Sparky

      Find a seasoned mentor and learn. My biggest improvements have come not from hours of tedious research, but by listening to those who have been in the trenches -- Sparky

      Judges expect muscle but respect conditioning -- Sparky

      Comment


      • #4
        Wednesday: November 24th 2004
        Back: dumbellrows: 60'sx12 80'sx10 100'sx8 110'sx6
        Shrugs: dumbellshrugs: 80'sx12 100'sx10 110'sx8 120'sx6
        Biceps: dumbellhammercurls: 30'sx12 40'sx10 50'sx8 60'sx6
        Last edited by Dmwrss; 11-26-2004, 01:43 PM.

        Comment


        • #5
          Friday: November 26th 2004
          Chest: DumbellChestPress: 80'sx12 90'sx12 100'sx12 110'sx12
          Triceps: DumbellOverHeadPress: 60'sx12 80'sx12 100'sx12 120'sx12
          Shoulders: DumbellShoulderPress: 40'sx12 60'sx12 80'sx12 burnt
          Sprints: 10yrd dash/20yrd dash/30yrd dash/40yrd dash
          Cardio: 30minutes
          Last edited by Dmwrss; 11-27-2004, 03:57 PM.

          Comment


          • #6
            Heres the setup:

            wk1: x12 (4sets)
            wk2: x10 (4sets)
            wk3: x8 (4sets)
            wk4: x6 (4sets)
            wk5: x4 (4sets)

            Alternate Dumbells/Barbells/Machines each 5 week period

            dumbells:
            Chest: DumbellChestPress
            Shoulders: DumbellShoulderPress
            Triceps: DumbellOverHeadTricepPress
            Legs: Alternate BarbellSquat, BarbellDeadlift, BarbellCleans
            Quads: QuadMachine
            Hams: HamMachine
            Calves: Alternate SeatedCalfRaises StandingCalfRaises
            Back: DumbellRows
            Traps: DumbellShrugs
            Biceps: DumbellHammerCurls
            Forearms: DumbellWristCurls
            DumbellReverseWristCurls

            Barbells:
            Chest: BarbellBenchPress
            Shoulders: BarbellShoulderPress
            Triceps: BarbellSkullCrushers
            Legs: Alternate BarbellSquat, LegPress, and Cleans
            Quads: QuadMachine
            Hams: HamMachine
            Calves: SeatedCalfRaises, StandingCalfRaises
            Back: BarbellRows
            Traps: BarbellShrugs
            Biceps: BarbellCurls
            Forearms: BarbellWristCurls
            BarbellReverseWristCurls

            Machines:
            Chest: BenchPressMachine
            Shoulders: ShoulderPressMachine
            Triceps: RopePulldowns
            Legs: HackSquat, LegPress, Cleans
            Quads: QuadMachine
            Hams: HamMachine
            Calves: SeatedCalfRaises, StandingCalfRaises
            Back: CableRows
            Traps: machineShrugs
            Biceps: MachineCurls
            Forearms: barbellwristcurls
            barbellreversewristcurls

            Comment


            • #7
              OFFICIAL DUMBBELL WEEK1!!!!!!!!!! 4 sets of 12 reps

              monday: november 29th 2004
              back: dumbbellrows: 40'sx12 60'sx12 80'sx12 100'sx12
              traps: dumbbellshrugs: 60'sx12 80'sx12 100'sx12 120'sx12
              biceps: dumbbellhammercurls: 20'sx12 30'sx12 40'sx12 45'sx12
              forearms: dumbbellwristcurls: 20'sx12 25x12 30x12 40x12
              dumbbellreversewristcurls: 15'sx12 20'sx12 20'sx12 25'sx12 15'sx12
              seatedcalveraises: 45x12 100x12 155x12 210x12 245x12
              Last edited by Dmwrss; 11-29-2004, 04:08 PM.

              Comment


              • #8
                wednesday: december 1st 2004
                dumbbellchestpress: 80'sx12 100'sx12 120'sx12
                dumbbelloverheadtriceppress: 60'sx12 80'sx12 100'sx12 120'sx14!!!!!
                dumbbellshoulderpress: 40'sx12 60'sx12 80'sx12

                Comment


                • #9
                  man.. you throw around some serious weight....

                  Romans 1:16-17


                  :director: for 5% off products from trueprotein.com, use the discount code MWD888

                  100% doing it myself and 100% accountable for what I do. No excuses. -- Sparky

                  Find a seasoned mentor and learn. My biggest improvements have come not from hours of tedious research, but by listening to those who have been in the trenches -- Sparky

                  Judges expect muscle but respect conditioning -- Sparky

                  Comment


                  • #10
                    thanks sparky, i appreciate the compliment. I'm sure when i get in my lower reps of 6 and 4 you'll see some huge dumbbell action. The highest dumbbell we have at our gym is 140's. So my goals are right now to get everything working with those.
                    next week i'm doing 4 sets of 10 reps. so the weight being used will be higher

                    Comment


                    • #11
                      thursday December 2nd 2004

                      I was supposed to wait till tomorrow Friday, but people pissed me off so I found it a perfect opportunity to throw some man made rocks around

                      BarbellSquats: 135x12 225x12 315x12 (good for 18)!!!
                      DumbbellBackRows: 60'sx12 80'sx12 100'sx12
                      DumbbellShrugs: 80'sx12 100'sx12 120'sx12
                      DumbbellHammerCurls: 20'sx12 40'sx12 50'sx12
                      DumbbellWristCurls: 25'sx12 30'sx12 40'sx12
                      DumbbellReverseWristCurls: (non stop) 10'sx12 15'sx12 20'sx12
                      DumbbellJackOffs: (non stop) 10'sx12 10'sx12 15'sx12 15'sx12

                      Comment


                      • #12
                        Saturday: December 04 2004:

                        meal1: 2 health bars and a soda (lol)
                        meal2: milk and a donut (even worst)
                        meal3: 2 glucosamine pills 1 multivitamin glass of milk glass of water and a huge plate of spaghetti
                        meal4: 2 peanut butter sandwiches and 2 glasses of milk
                        meal5:
                        meal6:
                        Last edited by Dmwrss; 12-04-2004, 04:49 PM.

                        Comment


                        • #13
                          how long have you been doing this routine? what kind of results have you had with it and where did you come up with this routine? if you dont mind my asking
                          My style is impetuous, my defense is impregnable. I'm unna eat your style, i'm unna eat your style's kids.

                          Comment


                          • #14
                            Sunday: December 05, 2004

                            DumbbellChestPress: 80'sx10 100'sx10 130'sx10
                            DumbbellOverHeadTricepExtension: 80x10 100x10 130x10
                            DumbbellShoulderPress (military): 60'sx10 80'sx5 100'sx10!!!!!

                            Came back for double session:

                            DumbbellChestPress: (focusin on hypertophy) 80'sx10 80'sx10 60'sx10 60'sx10 40'sx10 40'sx10
                            DumbbellOverHeadTricepExtension: 100x10 100x10 80x10 80x10 60x10 60x10
                            DumbbellShoulderPress: 60x10 40x10 30x10 burnt

                            Comment


                            • #15
                              Originally posted by heavy hitter
                              how long have you been doing this routine? what kind of results have you had with it and where did you come up with this routine? if you dont mind my asking
                              just started it, and I made it up myself. (I don't know if anyone has thought of it before me) but in my own head I made it up. I've been doing it just as long as I've been posting it. What you see on this program is what you get on this program that I've done.

                              Just curious, what made you ask those questions?

                              Comment

                              Working...
                              X