Maximum Dumbell Program

[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:

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)

[Dmwrss]

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

[Sparky]

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

[Dmwrss]

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

[Dmwrss]

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

[Dmwrss]

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

[Dmwrss]

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

[Dmwrss]

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

[Sparky]

man.. you throw around some serious weight....

[Dmwrss]

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

[Dmwrss]

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

[Dmwrss]

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:

[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

[Dmwrss]

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

[Dmwrss]

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?