Barbell-less Routine

February 2, 2009 5:29 PM

I need help planning a DB/upper-body only weight lifting routine!

I am basically looking for a weight lifting routine that does not include barbells or leg work.

Without getting too much into the logistics of things, barbells won't be an option for the time being. As a runner who logs over 60 miles/week, I am more concerned with increasing the strength of my upper body rather than tire out my lower body.

Some of the specifics I am looking for are compound exercises (the more muscle groups worked the better) but some isolation exercises are okay as well.

It will be done three days a week.

Any input would be extremely appreciated!

posted by PaulingL to health & fitness (12 comments total)

I'm a runner too (not at your level) and this weekend I started looking for a similar workout for the same reasons. So far I've come across this at Body Building. There's also many more workouts in their parent directory "Training at Home".
posted by Science! at 5:43 PM on February 2

Rather than using just dumbbells you could use resistance bands as well. A set of three will cost you about $30 and be as useful as a full range of dumbbells. With a doorjamb attachment you can do several varieties of chin-ups and flys you couldn't do with dumbbells.
posted by munchingzombie at 5:57 PM on February 2

This site is an excellent source of info.
posted by scarello at 6:21 PM on February 2

Science! how is that going?

The times I have tried to run after doing heavy squats (any time throughout the day - doesn't matter) it has been nearly impossible to do anything short of hobble along.

munchingzombie, the resistance bands are definitely a good idea. I do calisthenic-type exercises at home, but do have access to a whole range of dumbbells at the gym I go to.
posted by PaulingL at 6:28 PM on February 2

I just started it today so don't count on me. I too am going to stay away from leg work except for burpees because I'm trying to get back up to race speed and that's doing a number on my legs.
posted by Science! at 6:39 PM on February 2

Get a stability ball. It's pointless to ask the trainer at the gym for advice on running related upper body exercises since she always just points to the ball. I'm to big of a wuss to start using it but you should probably get a ball.
posted by uandt at 11:50 PM on February 2

Do the stronglifts dumbbell program minus the squats.
posted by ludwig_van at 11:59 PM on February 2

Shovelglove is all about compound, upper body and core strength. And its cheap.
posted by Bigbrowncow at 12:51 AM on February 3

Push up, pull back, push forward, pull down.
posted by creasy boy at 4:41 AM on February 3

I don't know what your strength point is at currently, but assuming you're at a neophytic level with your upper body strength, start off with basic pushups, pullups and backpulls (if you are at a gym, go to an assissted squat machine, adjust the bar to a height about 2/3rds of your size, face up while grasping the bars and do "reverse pushups", essentially a back/connector core excersize).

From there, transition into a 3 day a week breakdown:

1. Chest/Biceps

Warmup with pushups, first wide stance, then as you get stronger, work in diamond pushups, finally moving to elevating your legs. Remember to keep your core tight and not slouch or cave in while doing them.

-3 sets of dumbell bench press, 12 10 8 reps
-2 sets of inclined dumbell bench press, 12 10 8

Work in some pushups

-Dumbell flies should be alternated into your excersize as well, or with assist machines to reduce redunancy.

Biceps can be any combination of standing, incline and resistance curls if you have a lifting partner

2. Shoulders and back

-Shoulder extensions with light weights 3 sets
-Shoulder rips (elbows in a locked position holding the dumbell, move your elbows outward like a chicken to a full 90 deg angle)
-Military press via dumbell (do not use an assited bench for back support. You want your core muscles to handle, not to be in a vertical locked position which is only helpful for aesthetic purposes)

Back flies, cleans, back extensions

3. Latissimus Dorsi and misc excersizes

Tough without machines/barbells, but you can do some pullups in alternating positions as



Rotate, change it up and stay motivated. You have a runners mentality (good) so once you get over the fear of something new, you should be able to conquer this as well.
posted by stratastar at 9:33 AM on February 3

I should probably make it clear that I am not a beginner when it comes to weight lifting. In fact, I am newer to running than to weight lifting; however, all my previous routines have focused around the barbell and I have never known anyone to gain real strength from only using dumbbells for an extended period of time.

To me they have always seemed like mere accessories.
posted by PaulingL at 10:08 AM on February 3

My chondromalacia-afflicted wife would like to point out that running will preferentially strengthen your hamstrings at the expense of your quads, which is bad for your knees. So while you may think that running will be all the exercise your legs need (at least, that's what it sounds like from the tone of your post), it's not.

If you don't want to do squats, at least do leg presses or quad extensions (you should be able to do these with a resistance band or something if you don't have access to machines); wall sits would be good, too. And you should also give some thought to lower-back-strengthening exercises if you haven't already, such as lower-back hyperextensions on a stability ball or good-mornings (but be careful with them, 'cause they can be kind of dangerous if your form is off).

Trust us, it sucks to suddenly discover that you've destroyed the cartilage in your knee and you can't run anymore.
posted by FlyingMonkey at 4:23 PM on February 7