home workout with dumbells, any help?

[Xheca]

-Shoulders:
Lateral raises.

-Traps:
Dumbbell shrugs.

-Chest:
Floor dumbbell press.

-Neck:
Four-way isometrics with hand resistance.
Slow controlled flexion/extension off the edge.

-(3 sets, 10 reps each exercise.)

-(Rest atleast 60 seconds between each set.)

i was thinking about adding exercises for legs but idk really

thought about biceps but, im very skinny anyway so wouldnt help at the end of the day.

if it matters im 15, short and skinny.

i cant do much, i come home very late and i only have dumbells, im just trying to target the "important frame muscles" i guess, any suggestions? maybe exercise recommandetions, or anything you would like to say about working out is appreaciated.

thanks for reading.

 

[jsbera]

short

anterior pelvic tilt exercises might help a little bit if you have shit posture

 

[BedSleeper12]

add some squat patterns, make sure youre training to 0-1 RIR and dont worry too much about the 60 sec rest you can take 2-3 mins even as long as youre able to push for yr nx set and prolly some isolation arm work

 

[Xheca]

anterior pelvic tilt exercises might help a little bit if you have shit posture

nah im just short jfl, puberty might save me might not i dont know yet, either im a late grower or im short, so im trying my hardest rn to pubertymaxx

 

[jsbera]

nah im just short jfl, puberty might save me might not i dont know yet, either im a late grower or im short, so im trying my hardest rn to pubertymaxx

Good job and I also think 8 reps would be more fine

 

[jsbera]

And don't limit yourself saying 60sec rest you have to be good for next set so you have to think between sets how long you have to rest

 

[Xheca]

Good job and I also think 8 reps would be more fine

thanks, rep range is kinda blurry anyway, i am to be near failure at 10 so the weight can sometimes feel too much at 8 or 9, sometimes if i just started 11 12 is achievable, thats like a guideline not a set amount rn

 

[Deleted member 183169]

seems solid, i just had chatgpt cook up a goy workout when I used to train at home and just assumed it hit all the crucial parts in order to build a decent frame atleast

 

[Xheca]

And don't limit yourself saying 60sec rest you have to be good for next set so you have to think between sets how long you have to rest

60 secs is a minimum not a max

 

[jsbera]

thanks, rep range is kinda blurry anyway, i am to be near failure at 10 so the weight can sometimes feel too much at 8 or 9, sometimes if i just started 11 12 is achievable, thats like a guideline not a set amount rn

At 3th set you can do 11 12 sets more or did I get it wrong

 

[Xheca]

im guessing from what we talked about, adding some biceps wo

At 3th set you can do 11 12 sets more or did I get it wrong

no, at my first set when i just got started, i could pull off 11-12, but at my 3rd set, sometimes i fail even at 9. so 10 is more of a guideline, not a set amount. english is not my first language, sorry

 

[Xheca]

im guessing from what we talked about, adding some biceps wo

adding some biceps work and a bit of squats would be enough to top this off?

 

[jsbera]

no, at my first set when i just got started, i could pull off 11-12, but at my 3rd set, sometimes i fail even at 9. so 10 is more of a guideline, not a set amount.

Okay that's your real weight keep it up also don't forget to do progressivly overload every week ig

english is not my first language, sorry

np same

Btw why dont you work biceps?

 

[highpotentialmtn]

the issue with dumbell workouts is its very hard to grow the tricep, especially the long head(makes your arm thick). Also dumbells resistance curve isn't great, so exercises for delts, lats, triceps, are mediocre at best when done with dumbells. I would recommend at the very least get a pull up bar to get some growth in lats and biceps.

 

[Xheca]

pull up bar to get some growth in lats and biceps.

Btw why dont you work biceps?

hm, so bicep work, squats and a pull up bar should be enough as an all-rounder. but i dont really want to do all that, because the "roi" in my mind is less when it comes to those cuz again, im skinny anyway so biceps arent gonna pop and it doesnt affect frame itself, but if i can i will train them. i just need to see if i have enough energy each day and time to do so. and also one thing i forgot to ask was, how many times should i do these? i was thinking 4 days a week 3 days rest or 5 to 2, is that good?

 

[sigamsamson0830]

ohhh i thoought you said "dumbcels"

 

[jsbera]

hm, so bicep work, squats and a pull up bar should be enough as an all-rounder. but i dont really want to do all that, because the "roi" in my mind is less when it comes to those cuz again, im skinny anyway so biceps arent gonna pop and it doesnt affect frame itself, but if i can i will train them. i just need to see if i have enough energy each day and time to do so. and also one thing i forgot to ask was, how many times should i do these? i was thinking 4 days a week 3 days rest or 5 to 2, is that good?

3 days is good if you have time do 4

 

[5OuttaTen]

thought about biceps but, im very skinny anyway so wouldnt help at the end of the day.