Weight Training WITHOUT Weight Machines or Barbells

  • I just began my 12 week course and am wondering if its possible to get just as an effective/result producing weight training workout following the BFL method WITHOUT using weight machines or barbells. 

    I have limited access to these machines and cant do exercises such as Wide Grip Pull-downs,  Leg Extensions & Leg Presses for lower body and Barbell Presses for upper body.

    I do have access to a FULL SET of DUMBELLS.  Can I still achieve the kind of results that someone who uses weight machines and barbells in addition to dumbells?

    Any help is appreciated.



  • There is an appropriate exercise to hit every muscle group on the plan using only dumbbells.

    For your back, instead of wide grip pull downs do one arm dumbbell rows. Leg Extensions or leg presses (quads) can be done with Dumbbell squats.

    Barbell presses for the chest can be replaced with dumbbell presses.

    Also, free weights, especially dumb bells are in fact better than using machines. Utilizing dumb bells engages all the stabilizer muscles as well as the major muscle groups. When using a Machine the machine is doing the stabilizing for you so while you are working the major muscle for that exercise your stabilizer muscles aren't getting the same workout as they get using only dumb bells.

  • If you go to the tools section here on the site at the bottom of the list is "exercise animations" Have a look through there for ideas and nice animations on how to do the exercise properly.

  • I had a whole workout routine that used dumbbell for upper and lower body. What range of weights do you have. Would you like a workout rountine example?

    “"Success is the sum of small efforts, repeated day in and day out..." - Robert J. Collier”


  • BCbill,

    Great advice and thanks for taking the time.



  • Bryan,

    My set is everything from 5lbs all the way to 50lbs.  In the past (non BFL methods) I maxed my db press at 50 lbs.

    A workout routine example would be great.


  • I too would love to see the routine!  Thanks for sharing!

  • I will post a long post tomorrow


    Click on a muscle group and it will have dumbell exercises for each muscle.

    “"Success is the sum of small efforts, repeated day in and day out..." - Robert J. Collier”


  • Bryan,

    Been off the forums for a bit but I really appreciate your input.  Your links are great and very helpful.