Do you kings have a dumbbell only upper body workout program?

There are several good replies here and lots of knowledge in this thread, however I'll throw in a couple of fundamentals that should work alongside the info already here and help building your knowledge as you begin to make progress:

1) Volume is calculated as weight multiplied by reps, multiplied by the number of sets you do. If you bench press 50kg for ten reps, that's 500kg of volume. If you do that for three sets, you've done a total of 1500kg of volume for bench press. Always try to get more volume for pulling movements than pushing movements; if you do 1000kg volume of pushing exercises like bench press, overhead press etc then aim for 1500kg of pulling movements like chin-ups, rows etc. The benefits of a strong back and healthy shoulders are tremendous but often neglected.

2) Start with compound movements first in your workout, and aim to increase the weights on these regularly. Compound movements are anything that uses multiple joints, such as bench press using your elbows and shoulders, as opposed to bicep curls which only use your elbow. After you've done your compound movements, do some isolation movements in the same workout which target the same muscles; after doing chin-ups, do bicep curls. For isolation movements, use the same weight each time and try to add extra reps until you can do 12-15 or so in each of 3 sets. Then move onto a heavier weight where you can only achieve around eight reps, and keep adding an extra rep every time you do the exercise.

3) Consistency will beat everything. Doing a mediocre workout twice a week every week will get you far better results than doing the world's greatest routine once a month.

4) Diet is important; eat plenty but eat healthy. That's a whole other thread though.

Also, I broke my left ankle a year ago too. Be careful even if you don’t hit legs because exercises like the shoulder press (if you do them standing up ofc) will put a lot of pressure on your ankles. You need to work around it and be mindful.

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This is the site I use. Recommended by my trainer at the ymca. Click on thr muscle and look at the exercises under dumbbell. https://exrx.net/Lists/Directory

anything that's work will work, at least at first.

I had nothing but dumbbells last year, did: overhead press, upright row, arm curl, bent row, deadlift, clean, squat (weights rest on shoulders), and finally bench. Cook that sequence any way you want, start at 3 reps and go through adding one per cycle, straight 10's for 4 rounds, whatever.

that'll give you time to save up $40 and buy a bar and plates, like they did in the 60's, that'll last for life.

legit your neighbor or family friend might have their old kit they'd give you

That depends on if you have a bench press or not.

I miss the gym.

My workout, been doing it for the last 2 years since I canceled my gym membership.

Day 1: - push ups. - DB rows. - lateral raises. - lounges. - ABS circuit.

Day 2: - bicep curls supersetted with reverse flies. - overhead press. - body weight skullcrushers. - ABS circuit.

Day 3 (rest day): - heavybag Muay Thai cardio.

I do these almost everyday with some full rest recovery day every once in a while if I’m really sore.

Also, I make sure to do at least 10k steps walk everyday, and I do a full body stretching routine every night before going to bed while I’m watching/ listening to something.

More notable infos: - I don’t incorporate a lot of legs exercises because I’m leg dominant and when I was squatting/deadlifting my legs were way too fucking big, too out of proportions.

• Sometimes i will switch things up by doing weighted chin ups instead of the rows.

• I have about 100kg of plates and 2 dumbbells available.

-ATM I’m 1.83cm and I weight about 83-85kg depending on the days, around 13-15% body fat.

My workout routine works for me because in years of training I got to know myself and to know what works best for me, if you’re just starting out you need to experiment to find out what suits you better.

No, kings use barbells and train the lower body more, since it has twice the muscle mass and thus influences the hormone profile twice as much.

Is it a fixed weigh dumbbell or adjustable plates?

If so, as long as you have a bench you can target virtually every muscle, since nearly every barbell exercise has a dumbbell only counterpart.

If that’s the case, I can give you some tips on how to build your own program