Bodybuild

I cant afford a gym membership. I have nobody to act as spotter for me. I have a set of dumbells and an adjustable weight bench. How can I get the most effective workout possible from my dumbells? What are the best dumbell exercises to work each musle group. Iknow its possible to do squats and lunges doing dumbells but I'd like to know what dumbell exercises are best to give a complete and thourough workout given my situation(no $ for a multi unti type home gym, no $ for gym membership and personal trainer, and no spotter so I cant safely do barbell exercises).

Hi,

Try the following:

(If you have not enough weight you should slow down your movements so that you could not complete more than 10 reps for each exercise)
Delts
1. Seated dumbbell presses - 5 x 8
2. Standing dumbbell flyes - 3 x 8
3. Bent over dumbell flyes - 3 x 8
Triceps
1. Seated one arm dumbbell extentions behind the neck - 5 x 8
2. Dips between 2 benches - 3 x 10
3. Dumbbell kickbacks - 3 x 10
Biceps
1. Standing dumbbell curls - 5 x 8
2. One arm bent over concentration curls - 5 x 8

Chest - deeps between chairs or from the floor
Back - any type of chin ups
Legs - just squats with dumbbells and lunges and deadlifts. Bike also works well.

Well, with a pair of heavy dumbbells you can pump up your arms and delts without limit that's right

You can also invest in a great set of resistance bands. These travel very well. I have dumbbells & bands.

:

Yes, bands are great idea. I use it for rear delts (like bent over dumbbell flyes)

With only dumbbell presses and weighted dips you can builld a chest others could only dream about