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Dumbbell and Kettlebell Only Workout
Posted on 3/14/21 at 2:36 pm
Posted on 3/14/21 at 2:36 pm
I recently purchased some powerblock dumbbells and a few kettlebells. I don’t have access to a barbell. I’m planning a program based on these two types of weights, pull-ups, and push-ups. Pull-ups and push-ups will be frequency method 5-6 days/week. I’m planning an A-B workout plan to do 3x a week. Here’s what I’ve come up with:
Workout A
Warmup—Turkish getup
Dumbbell bench—reverse pyramid (4-6 reps; 6-8;8-12)
Quad dominant (Bulgarian split squat?)—reverse pyramid (4-6;6-8;8-12)
53lb Kettlebell swings in between lifting sets and as finisher at end of workout.
Workout B
Warmup—Turkish getup
Standing dumbbell press—reverse pyramid (4-6; 6-8; 8-12)
Quad dominant (step ups?)—reverse pyramid (4-6; 6-8; 8-12)
Kettlebell swings in between sets and as finisher at end.
I’ll be doing 50-70 pull-ups a day using frequency method.
Does anyone have any suggestions for leg exercises? I’m thinking Bulgarian squats and something else, but I’m open. Will kettlebell swings hit my posterior chain enough, but should I add a posterior specific lift 1x/week too? Maybe single leg Romanian dead lifts?
Workout A
Warmup—Turkish getup
Dumbbell bench—reverse pyramid (4-6 reps; 6-8;8-12)
Quad dominant (Bulgarian split squat?)—reverse pyramid (4-6;6-8;8-12)
53lb Kettlebell swings in between lifting sets and as finisher at end of workout.
Workout B
Warmup—Turkish getup
Standing dumbbell press—reverse pyramid (4-6; 6-8; 8-12)
Quad dominant (step ups?)—reverse pyramid (4-6; 6-8; 8-12)
Kettlebell swings in between sets and as finisher at end.
I’ll be doing 50-70 pull-ups a day using frequency method.
Does anyone have any suggestions for leg exercises? I’m thinking Bulgarian squats and something else, but I’m open. Will kettlebell swings hit my posterior chain enough, but should I add a posterior specific lift 1x/week too? Maybe single leg Romanian dead lifts?
This post was edited on 3/14/21 at 2:36 pm
Posted on 3/15/21 at 10:04 am to LSUtiger17
KB swings are a great posterior chain exercise. Also, look into adding some goblet and/or pistol squats and some farmer's walks.
Posted on 3/15/21 at 10:28 am to LSUtiger17
you seem to have a good idea on how you want to plan things, I would look to get some rings since they add so much versatiliy. I am essentially doing exactly what you are right now nad have been for some time, just not nearly as consistent as I have been lately. I would suggest you add a pulling exercise each day.
Some exercises that you can do for legs
Split squats
Rear elevated split squats
skater squats
Goblet squats
overhead squats
lunges
SLDl
romanian DL
single leg SLDL
Nordic curls
Bands make a big differene to change strength curves. Also weighted vest helps.
Some exercises that you can do for legs
Split squats
Rear elevated split squats
skater squats
Goblet squats
overhead squats
lunges
SLDl
romanian DL
single leg SLDL
Nordic curls
Bands make a big differene to change strength curves. Also weighted vest helps.
Posted on 3/15/21 at 11:04 am to lsu777
quote:
I would look to get some rings since they add so much versatiliy.
One of my favorite leg exercises with rings is called suspended crossunders. Basically hold the ring in one hand while facing perpendicular from the ring. Squat down on the leg nearest the ring and cross your opposite leg behind your working leg. You can hold a dumbbell to add resistance or turn them into jumps to make it more explosive. Great for the outer quad muscles.
This post was edited on 3/15/21 at 11:06 am
Posted on 3/15/21 at 3:02 pm to Yeti_Chaser
Thanks, y'all. I'm going to look into adding some dumbbell rows and possibly weighted chins too.
Posted on 3/16/21 at 11:33 am to LSUtiger17
Tempo single leg kb deadlifts are a great movement.
2 seconds up, 2 seconds down. 3 seconds up, 3 seconds down. Any variation really.
I don't do them enough.
2 seconds up, 2 seconds down. 3 seconds up, 3 seconds down. Any variation really.
I don't do them enough.
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