Depends on the weights of the dumbbells.
You should definitely do DB shoulder presses and goblet squats.
[quote]magick wrote:
Depends on the weights of the dumbbells.
You should definitely do DB shoulder presses and goblet squats. [/quote]
I don’t know how much the actual bar weighs but the weights on it are, 2.3kg and 2kg
[quote]Flight1 wrote:
If you have any tips for increasing hand, finger & forearms size/strength that would be helpful.[/quote]
There’s one or two forearm exercises that dudes your age usually excel at. Professionalism and decorum prevents me from mentioning it here. 
Seriously though, you’re nowhere near a stage where you need to focus on forearms or hand strength. Stick to increasing your pull-ups/chin-ups, and eventually increasing your deadlift, row, curl, and you should be fine.
No excuses, or else you’re just setting yourself up to rationalize ditching leg work in the future.
Get started on pistols if you think you’re “done” with unweighted squats and lunges.
Eat more food please. I know your training is limited, but your weight gain is going slow and steady… emphasis on the slow.
To be clear, do you have 2 dumbbells - one is 2kg and the other is 2.3, or do you have 2 of each weight (a pair of 2kg and a pair of 2.3, so 4 dumbbells total)?
Pretty much either way, that’s not a lot of weight, so it’s going to limit what you can do. Not joking, but try to find a decent backpack so you can put all (or some) of the weights in there and lift the bag one-armed instead.
Stick with the basics - overhead press, bent row, floor press, “deadlift”/Romanian deadlift, goblet squat, lunge, curl, overhead or lying extension - hopefully with a weight that doesn’t allow more than 12 or so reps per set.
For me I always had an easy time building up my legs using sprints. The upper body however you definitely need some resistance to grow.
[quote]Chris Colucci wrote:
To be clear, do you have 2 dumbbells - one is 2kg and the other is 2.3, or do you have 2 of each weight (a pair of 2kg and a pair of 2.3, so 4 dumbbells total)?
[/quote]
There are 2 dumbbells (don’t know the weight of the actually bar), 2 additional weights of 2kg and 2 additional weights of 2.3kg that you can attatch.
You see what I’m saying?
So…
Monday, Thursday & Saturday…
Push-up 2x15
Full chin up 10x4
One-arm Plank 2x25-count
Burpee/squat thrust 2x15
Lying full leg raises 2x15
DB shoulder press 2x15
Goblet squats 2x15
One-arm DB row 2x15 (Both arms)
DB Lunge 2x15
Is that enough? Or too much?
Should I do some on various days and some on others?
[quote]chilly_willy wrote:
For me I always had an easy time building up my legs using sprints.[/quote]
You do realize you’re talking to a 5’10", 130-pound dude who’s trying to get bigger, right? Why would sprints be any kind of consideration? That’s rhetorical. They wouldn’t.
[quote]Flight1 wrote:
There are 2 dumbbells (don’t know the weight of the actually bar), 2 additional weights of 2kg and 2 additional weights of 2.3kg that you can attatch.
You see what I’m saying?[/quote]
Ah, I gotcha. It’s basically an adjustable DB set, so you should be able to fit all the plates onto one handle to make one 8.6kg dumbbell. Figure 20 pounds with the handle. That should be plenty for the next little while.
At this point, I’d consider a still-basic upper/lower split. Something like:
Workout 1
A) Turkish get-up 3x3
B) Pistol 3x6-8
C) One-arm one-leg Romanian deadlift 4x6-8
D1) Goblet squat 4x8-12
D2) Reverse lunge 4x6-10
E1) Standing One-leg calf raise 3x10-15
E2) Arm overhead crunch 3x10-15
Workout 2
A) Chin-up 5x4-6
B) T-push-up 3x6-8
C1) One-arm DB row 3x8-10
C2) DB floor fly 3x10-12
D) DB floor press 4x 8-12
E) One-arm clean and press 3x8-10
F1) Curl 3x8-10
F2) 1-arm overhead extension 3x8-10
It’s not perfect, but neither is your available equipment. Alternate the sessions for a total of 3 training days per week, so one weeks it’s #1, #2, #1; next week it’s #2, #1, #2, etc. Most exercise descriptions you should be able to find with the Search here on the site (white box in the top right corner). As always, the last rep of each set should be near fatigue, not muscular failure (where you wouldn’t be able to move the weight at all).
[quote]Chris Colucci wrote:
Workout 1
A) Turkish get-up 3x3
B) Pistol 3x6-8
C) One-arm one-leg Romanian deadlift 4x6-8
D1) Goblet squat 4x8-12
D2) Reverse lunge 4x6-10
E1) Standing One-leg calf raise 3x10-15
E2) Arm overhead crunch 3x10-15
Workout 2
A) Chin-up 5x4-6
B) T-push-up 3x6-8
C1) One-arm DB row 3x8-10
C2) DB floor fly 3x10-12
D) DB floor press 4x 8-12
E) One-arm clean and press 3x8-10
F1) Curl 3x8-10
F2) 1-arm overhead extension 3x8-10
[/quote]
Thanks a lot Chris, I’ll definitely do this. One quick question, what is the lettering A, B, C1… etc. all about? Does it mean something?
[quote]Flight1 wrote:
Thanks a lot Chris, I’ll definitely do this. One quick question, what is the lettering A, B, C1… etc. all about? Does it mean something?[/quote]
If it’s just a letter, you do a set of that exercise, rest a bit, do another set of that same exercise, rest a bit, until you’ve done them all.
If it’s a letter-number, it’s for doing “supersets.” So you do a set of X1, rest a very little bit, do a set of X2, rest a very little bit, do another set of X1, until you’ve done all sets of each exercise.
So it’d be like five sets of chin-ups, three sets of T-push-ups, a set of rows, a set of flyes, a set of rows, a set of flyes, a set of rows, a set of flyes (because that makes three sets of each total), four sets of presses, etc.
Ok, quick question: Does it matter which hand I hold the dumbbell in turkish get-ups?
alternate
[quote]Flight1 wrote:
Ok, quick question: Does it matter which hand I hold the dumbbell in turkish get-ups?[/quote]
It’s a set with one arm, no rest, then a set with the other arm. That equals “one set.”
There have been a few articles here about it, but this is one of the best videos that breaks it down step by step:
It’s not a fast move at all. Funny enough, I think of it almost like a series of yoga poses.
[quote]Chris Colucci wrote:
Workout 1
A) Turkish get-up 3x3
B) Pistol 3x6-8
C) One-arm one-leg Romanian deadlift 4x6-8
D1) Goblet squat 4x8-12
D2) Reverse lunge 4x6-10
E1) Standing One-leg calf raise 3x10-15
E2) Arm overhead crunch 3x10-15
Workout 2
A) Chin-up 5x4-6
B) T-push-up 3x6-8
C1) One-arm DB row 3x8-10
C2) DB floor fly 3x10-12
D) DB floor press 4x 8-12
E) One-arm clean and press 3x8-10
F1) Curl 3x8-10
F2) 1-arm overhead extension 3x8-10
[/quote]
Just wondering, there only seems to be one ab excercise there, is that intentional? Are the abs worked in the other movements or something?
[quote]Flight1 wrote:
Just wondering, there only seems to be one ab excercise there, is that intentional? Are the abs worked in the other movements or something?[/quote]
There might just be one direct ab move, but the Turkish get-up, 1-arm 1-leg RDL, T-push-up, and 1-arm clean and press will also work “the core” a bunch. Since the workouts are alternated, that’s plenty of weekly ab work for now.
I’ve just bought some new dumbbells for Ã?£30 that go up to 15kg (33 pounds) as the old ones (that went up to 8.6kg) were getting too light, I’m currently weighing about 61-62 kg, up 6-7 kg (about 14 pounds) from when I started. Thanks for the help guys, it seems to be working. I’ve also managed to roughly calculate my body fat %, I got 13.4%
[quote]Flight1 wrote:
I’ve just bought some new dumbbells for £30 that go up to 15kg (33 pounds) as the old ones (that went up to 8.6kg) were getting too light, I’m currently weighing about 61-62 kg, up 6-7 kg (about 14 pounds) from when I started. Thanks for the help guys, it seems to be working.[/quote]
Good work, keep going!
[quote]Flight1 wrote:
I’ve just bought some new dumbbells for £30 that go up to 15kg (33 pounds) as the old ones (that went up to 8.6kg) were getting too light, I’m currently weighing about 61-62 kg, up 6-7 kg (about 14 pounds) from when I started. Thanks for the help guys, it seems to be working.[/quote]
Good job. Keep it going!
[quote]Flight1 wrote:
I’ve just bought some new dumbbells for Ã?£30 that go up to 15kg (33 pounds) as the old ones (that went up to 8.6kg) were getting too light, I’m currently weighing about 61-62 kg, up 6-7 kg (about 14 pounds) from when I started. Thanks for the help guys, it seems to be working.[/quote]
Very, very cool, man.
Glad to hear you’re getting it done. You’re definitely on the right track, so keep doing your thing.
I haven’t given up guys, if you’re wondering. I had a 3 week break as I was on holiday in August, although I did swim often to stay in shape. I’ve gained quite a lot more more muscle (especially in the past month) and my body fat % is about 12-13%. I’m now 16 and so have access to the gym. I was going to start the program “Starting Strength”
Unfortunately the gym I go to doesn’t actually haven’t any free standing Barbells, only a smith machine. So I’ll be using that, although apparently that’s not good for squats, what should I do to get around that?
[quote]Flight1 wrote:
I haven’t given up guys, if you’re wondering. I had a 3 week break as I was on holiday in August, although I did swim often to stay in shape. I’ve gained quite a lot more more muscle (especially in the past month) and my body fat % is about 12-13%. I’m now 16 and so have access to the gym. I was going to start the program “Starting Strength”
Unfortunately the gym I go to doesn’t actually haven’t any free standing Barbells, only a smith machine. So I’ll be using that, although apparently that’s not good for squats, what should I do to get around that?[/quote]
(A guy asks if hack squat is useful since his college does not have any squat racks only squat machines)
Rip: I recommend that you change colleges.
Seriously, what DOES your gym have?