Help to Design Dumbbell Workout

[Peter dC]

Hi Joe,

In my country, Italy, has been closed all the gyms, facilities, and spaces for public sport events because Coronavirus.

We can’t move from our city to another, or between long distance neighborhoods. The government is applying some rules restricting leave from our houses.

As all the gyms and sports centers are closed, I was able to get a set of dumbbells ( from 5 up to 50kg), bands, bar for chin ups and pull ups and an adjustable bench for my house.

I’m trying to get a barbell and discs for deadlifting and rowing, and the a small rack to squat. But It will be in the next days.

Meanwhile, I really appreciate if you can help to design a template to train only with dumbbells, chin up bar, bands and adjustable bench.

It’s really a chaotic situation here, and this sudden change in our lives (and gym habits) has changed drastically our days.

I feel lost to design a workout, I even feel encouraged myself because such changes could be very positive for improving and keep putting good mass.

Could you give me an advice how to design a workout? Now I was able to train without stress and high frequency, maybe push pull legs, or upper lower. I really don’t know how to do it to keep improving and keep my gains. I’m overthinking too much.

Next days, if I get a barbell and support it will be easier.

Thanks Joer.

[BryceBahm]

May want to check out Joe’s DILF maker program. It’s at home monthly workout templates and content designed for limited equipment.

[Joe]

Peter dC wrote:

Hi Joe,

In my country, Italy, has been closed all the gyms, facilities, and spaces for public sport events because Coronavirus.

We can’t move from our city to another, or between long distance neighborhoods. The government is applying some rules restricting leave from our houses.

As all the gyms and sports centers are closed, I was able to get a set of dumbbells ( from 5 up to 50kg), bands, bar for chin ups and pull ups and an adjustable bench for my house.

I’m trying to get a barbell and discs for deadlifting and rowing, and the a small rack to squat. But It will be in the next days.

Meanwhile, I really appreciate if you can help to design a template to train only with dumbbells, chin up bar, bands and adjustable bench.

It’s really a chaotic situation here, and this sudden change in our lives (and gym habits) has changed drastically our days.

I feel lost to design a workout, I even feel encouraged myself because such changes could be very positive for improving and keep putting good mass.

Could you give me an advice how to design a workout? Now I was able to train without stress and high frequency, maybe push pull legs, or upper lower. I really don’t know how to do it to keep improving and keep my gains. I’m overthinking too much.

Next days, if I get a barbell and support it will be easier.

Thanks Joer.

I’ll make something up with just DBs for sure. Like Bryce said too, my DILF Maker program is built around home gym equipment. (Needing a rack and barbell- so could check that out in the mean time)

[Joe]

Peter dC wrote:

Hi Joe,

In my country, Italy, has been closed all the gyms, facilities, and spaces for public sport events because Coronavirus.

We can’t move from our city to another, or between long distance neighborhoods. The government is applying some rules restricting leave from our houses.

As all the gyms and sports centers are closed, I was able to get a set of dumbbells ( from 5 up to 50kg), bands, bar for chin ups and pull ups and an adjustable bench for my house.

I’m trying to get a barbell and discs for deadlifting and rowing, and the a small rack to squat. But It will be in the next days.

Meanwhile, I really appreciate if you can help to design a template to train only with dumbbells, chin up bar, bands and adjustable bench.

It’s really a chaotic situation here, and this sudden change in our lives (and gym habits) has changed drastically our days.

I feel lost to design a workout, I even feel encouraged myself because such changes could be very positive for improving and keep putting good mass.

Could you give me an advice how to design a workout? Now I was able to train without stress and high frequency, maybe push pull legs, or upper lower. I really don’t know how to do it to keep improving and keep my gains. I’m overthinking too much.

Next days, if I get a barbell and support it will be easier.

Thanks Joer.

I certainly hope you’ve seen this by now! You were the first one that got me working on it! Ask me on here if you have any questions about it:

https://www.dilfmaker.com/homepertrophy/

[Author]

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