>>76229534
>just bought a set of 60kg adjustable dumbbells (so max is 30 each hand) that can also join a pipe to make it a barbell.
Hope you kept the receipt. Those meme sets are horrible (if i understood correctly what you bought), return it and get actual 30mm or "standard" loadable dumbbell grips and a barbell in the same system.
>I want foolproof exercises that will strengthen me reliably and steadily.
compounds + accessories
>not necessarily my goals but it'd be really nice if I can do those things:
just wait until the gains kick in
>- be able to pull ups (cant do even 0.5 rn)
literally some cheapo pull up bar, no real way to train that with free weights unless you get some pulleys and cable, put your plates on one end and a pull down grip on the other
>- be able to swim or float while carrying/dragging a person (idk how to swim rn)
join a pool, pay an instructor, swimming isn't hard, water rescue courses teach skills like that and aren't all that expensive either
>- be able to carry princess a fat bitch (60kg+) on my arms or fireman carry her on shoulders for at least 5 mins
zercher whatevers, curls and everything that builds shoulders, but i still say heavy bag is better for training that
>- be able to push someone fall to their knees so I can run away (I avoid combats)
train arms (triceps), chest and lower back/hamstrings, the trick to an impressive push is to drive from the ground and use all the muscle chain at once
>- be generally nimble or agile. my frame and height is small so if shouldn't be so slow and rigid.
just do mobility and try to do your lifts with "fast up, slow down" movement
>it's probably very difficult to achieve most or all those goals but it's what Im aiming for right now. please do your best to help an anon out
it's actually pretty easy if you put in time and effort, buy/steal yourself a copy of Strength Training Anatomy

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just bought real dumbbells for the first time in my life