Good workout?

[holloway_dan]

Hey have got myself a work out program sorted out that im planning to do 5-6 times a week as well as martial arts training 3 times a week. Ive attached a few pics of how i am now and how id like to look as soon as possible. Im going to university in september and by that time id like to be as close to my goals as i can my workout at the moment is this everyday with HIIT training. Sprint for 30secs, jog for 1min x 10

4 sets of 20 dips
12, 10, 8 reps x 3 of weighted situps with bout 10kg weight
3 sets of 8 bench presses with 20kg weight, then 30, then 35-40kg
Swiss ball rollouts x 20
7 reps x 3 of single arm rows with 12.5kg dumbbell
4 sets of 8 reps of dumbell pullovers with 12.5kg weights
10 reps x 3 of dumbbell flys with 10kg weights
12 reps x 3 of bent over lat raises with 10kg dumbell
10 sets of 7 reps of pressups
10 reps x3 of upright row with 20kg barbell

any tips on the workout or anything else i could do would be greatly appreciated.
Thanks

 

[runner2000]

If you are doing this everyday then you are seriously overworking yourself. Do it 3-4 times a week always with at least a day rest in between.
By the looks of things you only have dumbells an example of an FBW with dumbells is:
squats
stiff leg/ romanian deadlifts
bench press
bent over row
shoulder press
chin ups. Those are the main compound exercises to be looking for after that you can go with isolation e.g. flyes, curls, abs.
You don't have any legs, not only will you look stupid but they release hormones when you work them that are VERY important to muscle growth. Good rep range for growth is about 7-12. To gain muscle you must be taking about 300-500 calories above your calorie maintenance limit (look on internet for a calculator) and be taking in roughly 1-1.5 grams of protein/pound of body weight.
10 sets of 7reps for pushups? Unneccessary. I can tell that you really want to work the chest, just do bench press then maybe flyes if you want.
Doing it everyday will not give your muscles time to repair so will not grow-just get injured. Resting time is essential for muscle growth!!!!!
What are bent over lat raises?
Good luck. Remember, even though you don't want big legs you will need to work them to get anything else big.

 

[marko157]

listen to runner2000 man you`re doing too much and yet not enough.

way too much isolation and not enough compound and no leg work.

if i were you id spend a day reading stickies and verious postson a full body workout. You have a pretty good starting point dont waste it