Before any brocels point this out I know that its not an exact prefect routine, but Its pretty damn good. If you have any critiques feel free to point them out Im open to criticism. Before anyone says that I neglected legs mazurro personally said he didnt want me to include legs in this.
I've split the exercises you could do for your upper body with just dumbells and your body into two days. I've named one "A Day” and the second "B Day” so it'll be more convenient for making a schedule. Also Ill be leaving notes on everything you need to know about each exercise and some notes are rather long.
- Dumbbell rows (Interchangeable which pullups with I think are a better exercise but If you don't have the equipment that's fine) (also you generally need a workout bench for this exercise so you'll need to use another inanimate object you own to replace the bench.)
- Bicep curls
- Palm up wrist curls.
- Crunches (remember to lock your feet under something so that you cant lift your feet up when crunching because that would be cheating)
- Bird dogs (this is a great exercise that works all your abdominal muscles without enlisting the lower back or anything else but it's very easy so you'll want to do a lot of reps) (also this is interchangeable with any other ab exercise you may want to do like flutter kicks, leg raises, dumbell crunches etc, etc… )
- Lateral raise
- Floor dumbbell press
- Diamond pushups
Reps and sets are an important part of keeping track of your amount of exercise if you dont know. So sets are groups of exercise and reps are how much you do per group. Heres an example: I might do 4 sets of pushups for 10 reps. I'd do 10, then rest, and do 10 again- 4 times in a row. I didn't write down the exact amounts for the exercises because I dont know what physical level you are at but Ill leave you with this: https://i0.wp.com/homegymlife.com/wp-content/uploads/2019/11/sets-reps-table.jpg?w=941&ssl=1remember. On that chart the hypertrophy rep range is what mostly you want to shoot for. Hypertrophy just means gaining muscle. You'll gain muscle at any rep range, but certain ones are more ideal. For example once you can do 12 reps 4 sets of bicep curls with 30 Lbs instead of advancing to 20 reps you should just change the weight to 35 and keep it in that rep range. But if it's a body weight exercise then you usually cant afford to be that particular about the hypertrophy rep range, instead just do the amount of reps that is difficult for you. So don't do 12 situps, thats way too easy, and you can't add weight to that. If moving up in weight is too difficult then move the reps up until your strong enough to move the weight up.