New here! Need Help:)

C

chris_eels

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Hey my name is Chris, I'm 16 years old and come from Australia

I've had lots of experience in fitness, losing 20 kgs and have done some weight training but only experienced small gains due to a crappy spilt routine.

Im getting back into weight training and have gone through lots of past topic pages searching Full Body Workouts.

I only have adjustable weight Dumbells and no bench, only chairs (can only do one arm flys and press):( My goal is not to be huge and bulky but to look really good without a shirt hahaha

From the knowledge i have gained in the various threads, i have come up with the following FBW:

Monday-
Dumbbell Squats
Step Ups
Military Press
Dumbbell Pullover
Dips

Wednesday-
Lunges
Dumbbell Deadlifts
One Arm Dumbbell Bench Press
Cuban press
Bent over row

Friday-
Bulgarian Split Squat
Single Arm Dumbbell Flys
Single Arm Row
Arnold press
Upright row

All 3x10 to begin with. I am certain i can use good form with all of them as i have done most before. I will be using light weights to start with.

Are there any changes i can make? Isolations? I think im putting them in a good order

I will do pushups and chinups at the park before i perform (or try to) HiiT on Tues, Thurs and Sat...i need to lose remaining torso fat.
My diet is good, lots of protein and im not starving myself!

Any suggestions/ help will be helpful

Thankyou
 
You need to balance your movements.
Upper body:

Vertical push (arnold press, military press, overhead press, etc)
and pull (pullups, chinups, pulldowns etc)
horizontal push (pushup, bench press, etc)
and pull (bent over row, etc)

you want atleast as many horizontal pull as push, same with vertical.
Make pullups a part of your strenght routine, not just random before HIIT.
 
thanks karky... ive added Chinups and pushups to different days...i hope that evens things out

Just a few more questions
Is it bad doing one armed bench press and flys?
Is my routine actually good? improvements?
Any isolations needed like curls or calf raises?
 
one armed bench press is actually a good exercise. I don't really like flyes at all and never tried them with one arm so I can't comment on that.
 
Could someone please rate my program now?:

Monday:
Dumbbell Squats
Step Ups
Military Press
Dips
Dumbbell Pullover

Wednesday:
Lunges
Dumbbell Deadlifts
Dumbbell Bench Press
Cuban press
Bent over row

Friday:
Bulgarian Split Squat
Dumbbell Flys
Arnold press
Single Arm Row
Upright row

Am i using enough compounds?
 
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