[Sean]

Originally Posted by Big_al

I'm trying to make a single workout plan with just a set of dumbbells that I can do a couple of times a week as I have the time, any suggestions?

Is there a particular reason you only want one workout plan?
What are your goals? Why are you lifting?

Originally Posted by Big_al

Abs:
Planks
V sit ups

Back:
Single Arm Rows

Legs:
Dumbbell squats
Lunges
Single Leg Calf raises
Seated Calf Press

Triceps:
Overhead Triceps Extension

Biceps:
Hammer Curls
Reverse Dumbbell Curl

Shoulders/Traps:
Seated Shoulder Press
Upright Row

Chest:
Flat Chest Presses

You don't really need two different calf exercises, and you'd probably want additional chest and back exercises.

I was thinking I would do 2-3 sets of each and try to do enough weight where I couldn't do more than 5-10 reps each set...

If you do that many sets with that many exercises and rest between sets it will take a really long time. That's why it's good to break it down into multiple workouts.

Originally Posted by Big_al

Well, hopefully Sean will come in here shortly and offer some advice. I just feel very limited because I don't really have room for a bench or any other weights

Right now I'm mostly just working out in my living room with a set of dumbbells.

[Big_al]

Originally Posted by Sean

Is there a particular reason you only want one workout plan?
What are your goals? Why are you lifting?

The main reason I only wanted one workout plan is just that I didn't want to be held down on a tight schedule the same nights every week. I guess my main reason would be to gain strength, I'm a little overweight right now, but I figure with a few dietary changes any type of program will help remedy that.

Originally Posted by Sean

You don't really need two different calf exercises, and you'd probably want additional chest and back exercises.

Yeah, I'm not sure why I had two calf exercises in there. What are some good chest and back exercises I could do without pullup-bar/barbell

Originally Posted by Sean

If you do that many sets with that many exercises and rest between sets it will take a really long time. That's why it's good to break it down into multiple workouts.

I know it was going to take a really long time, I was just planning to do most of it in the evenings since I don't really sleep much anyways.

[Sean]

Originally Posted by Big_al

The main reason I only wanted one workout plan is just that I didn't want to be held down on a tight schedule the same nights every week. I guess my main reason would be to gain strength, I'm a little overweight right now, but I figure with a few dietary changes any type of program will help remedy that.

You don't necessarily have to stick your workouts to specific days. You can just rotate between two or three workouts. You just keep going through them in order no matter what day you work out.

Yeah, I'm not sure why I had two calf exercises in there. What are some good chest and back exercises I could do without pullup-bar/barbell

Chest - Flyes, Pullovers, and Push Ups

Back - Don't know. If you can't do pull-ups and don't have a barbell or cable-system I don't know what you'd do.

[Big_al]

I thought about doing an upper body day and lower body day, but lower body would be doing almost nothing. Are there any exercises that I don't have included that I should be doing? Or any unnecessary ones...

[Sean]

Originally Posted by Big_al

I thought about doing an upper body day and lower body day, but lower body would be doing almost nothing. Are there any exercises that I don't have included that I should be doing? Or any unnecessary ones...

Dumbbell deadlifts? Those might exist.

You could divide it Chest/Tricep/Legs Day and Back/Bicep/Calf Day.

[Big_al]

I took a second to make a quick two day plan

Day 1(Chest/Tricep/Legs)
Lateral Bridge
Dumbbell squats
Push-ups
Overhead Triceps Extension
Flat Chest Presses
Lunges
Chest Flies

Day 2(Back/Bicep/Calf)
Planks
Reverse Dumbbell Curl
Single Arm Rows
Calf Raise
Hammer Curls

[guitarguy90]

You could do these for back: http://www.exrx.net/WeightExercises/...gDeadlift.html

[scared2mosh]

dang i just saw wot creatine does to your arms holy crap i want some

[Sean]

Originally Posted by scared2mosh

dang i just saw wot creatine does to your arms holy crap i want some

What does creatine do to your arms?

[guitarguy90]

Man, I either broke or sprained my wrist, so no lifting with my left arm for a while . I can still do most lifts right handed, though.

[scared2mosh]

Originally Posted by Sean

What does creatine do to your arms?

i probably used the wrong word it makes your muscles hold water creatine=huge muscles

[sazahko]

Originally Posted by scared2mosh

i probably used the wrong word it makes your muscles hold water creatine=huge muscles

Actually, the water-retention theory doesn't make a whole lot of sense over the long term. Total body water just ends up increasing proportional to gained body mass, but the percentage of body water to body mass doesn't change all that much. It's more likely that creatine increases the activity of satellite cells, which gives damaged muscle fibers more potential for growth. So if bulk is what you're after, creatine's probably a decent option.

EDIT: Here's a fairly comprehensive article on the subject: http://www.quackwatch.com/01Quackery.../creatine.html

-Sazzy

[guitarguy90]

Your arms will probably get bigger since you can lifter harder, but not noticeably from the water retention. I've used creatine for about 2.5 weeks now, although I've only lifted twice in that time, and my muscles don't look any bigger.

[scared2mosh]

ive read its not safe so or healthy for people my age so im not going to get any

[guitarguy90]

Oh. I will say that it works, though (unless it's all in my head), because when I lifted after the loading phase, I was able to do several more reps than I normally can.