Bench press (but just will dumbbells)
with just dumbells and body weight u can do way too much shit to be able to list, u should probably just google and pick whatever seems best for u
regular lifts. But if ure new i suggest u to train whole body. The best way is probably push ups since ure engaging lots of muscles. Start with like 100 push ups, 100 sit ups, 100 squats.
sell them and buy new skins
train lower body too mate,
dumbell romainian dead lifts
monday - Overheadpress + Bench
tuesday - Rows + curls
wedensday - high volume squats + calf rises
Thursday - bench + overheadpress
friday - Rows + curls
Saturday - Squats / split squats + calf rises
i need to find complete weekly full body program to follow.where can i find it guys?
just get a gym membership????
there are so many exercise with dumbbells
google or search for them on yt (body part "workout/exercise dumbbells")
you can do pretty much every body part - dumbbells are great for arms chest can be used for back (although i think here exercise are more limited) legs (squats instead of with barbel with dumbbells) and abs you only need body weight
personally id still try to go to gym if you can (i pay only 10 quid a month so its like nothing and its really close) as its much easier to get motivated and actually get a proper work out when im not at home (same for studying but thats me you might be different)
just do facepulls with dumbells
Find AthleanX on youtube, everything you need, follow that religiously and you can't possibly fail
you can do absolutely everything with dumbbells, youtube is your best friend for that
the few dumbbells you have are not optimal at all, joining a gym is really worth it
mate i was 55kg when i joined the gym, i swear there are complete skeletons in the gym, fat girls, old wrinkly men, everything
if you're really that anxious, go for it the first time without really working out, just to try shit and realise that nobody cares
before joining a gym, i used to train at home with dumbbells and barbells because of gym anxiety and i regret it. You just feel so much better beating your stupid fears rather that adapting your entire life to them
Buy yourself pullup bar as well and do FBW Sakera)))
Dumbbell press, Shoulder press, Bicep curls, Overhead extensions, Dumbbell row.
Google excersises for each part of the body, and divide them by days, its easier if you put together opposite group of muscles (i.e., chest and back) so you can rest one part while doing the other.
Shoulders, biceps, triceps, chest, back, don't forget legs as well.
I run for 10min then I do a really heavy 20min abs workout and then I usually end it by running 10min.