Workout Help

[bel13]

Howdy!

I have been using a work out for about six months that’s been working. But I never know if what I’m doing is good or could be better. If anyone can check out my work out and let me know that would be killer.

For some context I am 29/M/5’9”/and 165-170. I do this plan M/T/TH/F/Su and I also run three miles after this M/W/F. All of these workouts are done till quit but I just put 10 reps.

Day 1: Chest, Shoulders, & Triceps Dumbbell Workout
Exercise Sets Weight
Dumbbell Bench Press 3x10 85
Incline Dumbbell Bench Press 3x10 70
Dumbbell chest flys 3x10 50
Standing Dumbbell Press 3x10 45
Dumbbell Lateral Raise 3x10 25
Dumbbell Tricep Kickback 3x10 30

Day 2: Legs & Core Dumbbell Workout

Exercise Sets Reps
Dumbbell Goblet Squat 3x10 60 8-10
Dumbbell Stiff Leg Deadlift 3x10 60 8-10
Dumbbell Rear Lunge 3x10 60 8-10 Each
Dumbbell Frog Squat 3x10 60 8-12
Dumbbell Calf Raise 4x15 180 15
Weighted Crunch 3 20
Side Planks 3

Prone leg curl 3x10 80

Day 3: Back & Biceps Dumbbell Workout

Exercise Sets Weight
Dumbbell Bent Over Row 3x10 (until quit) 60
Tripod Dumbbell Row 3x10 70
Dumbbell Pullover 3x10 80
Reverse Grip Dumbbell Row 3x10 60
Dumbbell Bicep Curl 3x10 35
Dumbbell Hammer Curl 3x10 30
Chin up 3x10

Day 4: Legs & Core Dumbbell Workout

Exercise Sets Weight
Dumbbell Squat 3 8-10 65
Dumbbell Deadlift 3 8-10 65
Dumbbell Split Squat 3 8-10 60
Dumbbell Hip Thrust 3 70
Dumbbell Calf Raise 4 160 on each side
Dumbbell Side Bends 3x10 50
Plank 1 20 Sec

Day 5: Complete Upper Body Dumbbell Workout
Exercise Sets Weight
One Arm Dumbbell Rows 3 x 8-10 70
Dumbbell Arnold Press 3x 8-10 45-47.5
Incline Dumbbell Bench Press 3x 8-10 60
Chest Supported Dumbbell Row 3x 8 60
Dumbbell Pinwheel Curl 3x 5-10 35
Overhead Dumbbell Tricep Extension 3x 8-10 70
Dumbbell Shrug 3x 12-15 60
Tricep Dips 3x 10 12 on machine

 

[anniejey]

@bel13 Looks very thorough & your stats suggest you are at your comfortable ideal weight.

Your workouts should reflect your goals. What are you currently trying to achieve?

 

[bel13]

@anniejey That’s a good questions lol. I don’t have a clear goal, but I guess just to keep getting bigger and lifting heavier weights.

 

[anniejey]

@bel13 Cool. What program are you using to design your current workout?

 

[bel13]

@anniejey I just found it in here. https://www.muscleandstrength.com/workouts/5-day-dumbbell-only-workout-split and have changed a couple things

 

[anniejey]

@bel13 Overall seems solid & you sound like you hv amazing discipline & comitment.

Should be easy for you to get your body recomp where you want it w few tweaks.

I like the overall messaging on this site. He also has y tube channel & shows shorts on good individual exercise technique that has helped me.

A solid 4 day split of Push| Pull | Push | Pull. w fits day total body flex/stretch only. + 5 days of the run schedule seems optimal. To gain more lean mass— focus more & first on compound exercises (I.e. barbell, multi joint) til failure in the 8-12 rep range, perfecting form, & adding in db exercises only as finisher movements after the heavier compound ones per workout.

I believe in the 1g of protein/lbs of ideal bodyweight. If you trying to bulk phase, hv a look at this TDEE calculator. It’s really helpful!

https://characterstrength.co.uk/post/get-jacked-with-a-vegan-bodybuilding-diet-your-complete-guide