Beginner with limited equipment and no gym, rate my workout plan!

[aq82]

Hi, I'm looking to get into becoming fitter and I have purchased some dumbbells as well as a flat bench (no incline/decline). The goal is to build muscle mass.

I have read that some exercises clash with one another and such (e.g. I shouldn't do biceps and triceps together), hence I have prepared a list of exercises with the names directly from https://musclewiki.com/, intended to be done 3 days a week. Do let me know if something seems off or if you have any tips, thank you!

(3 days a week)

Day A

Chest and Triceps

1. Dumbbell (neutral) bench press
2. Dumbbell chest fly
3. Dumbbell squeeze press
4. Push ups
5. Dumbbell tricep kickback

Day B

Bicep and Forearm

1. Dumbbell curl
2. Dumbbell hammer curl
3. Dumbbell reverse curl

Shoulders and Back

1. Dumbbell lateral raise
2. Dumbbell neutral overhead press
3. Dumbbell kneeling single arm row

Day C

Core

1. Dumbbell russian twist
2. Laying leg raises
3. Forearm plank
4. Situp

Legs

1. Dumbbell goblet squat
2. Single arm overhead squat

 

[jc5]

@aq82 Looks great! I would add a couple more exercises like tricep bench dips. You can do them on a chair or stair. I would also add some calf workouts. As for abs, what helped me a lot were movements like flutter kicks, scissors, and v ups.

 

[aq82]

@jc5 Thanks, ill add them to the plan!

 

[amber101]

@aq82 You may consider adding plyometrics to your routine . . . These are especially good for a warmup before hitting the bells.

 

[aq82]

@amber101 That's a good idea actually, thanks!

 

[lost4ever]

@aq82 Your plan looks good! Although it is pretty decent right now, but I recommend you to get more equipment so you don't limit your potential while working out. You should get a barbell and a pull-up bar. Make sure the equipment you get is high quality even if it is a bit more expensive to avoid injuries and unlock your full potential in the gym. I recommend https://runningmuscle.com for the equipments. Hope this helps!