Need advice on lifting workouts with my weights

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fwb

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I bought a set of weights for my room a little while ago. It's composed of two dumbells and a mini-bench press like bar (not sure what it's called). I need advice on what workouts I can do with these. I'd like to get as many muscles as possible covered. I know how to do things like curls for biceps, but for working other muscles like triceps, pects, etc... I am clueless as to what to do...

Also, if you could, give me advice as to how I should execute these work outs during the off season (focusing on bulking up) versus during the season (focusing on maintenance, conditioning, endurance).

Thanks.
 
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http://www.sport-fitness-advisor.com/dumbellexercises.html For some dumbell excersizes.

For your tricpes, use french presses.

For your chest, use dumbell flies.

For your shoulders, use side lateral raises.


How heavy are your dumbells by the way? It may be kinda hard to get a hard power workout if they weigh like 10 pounds using these excersizes.
 
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