routine check

A

ace23

0
this is my routine. I am doing it for a while now and getting pretty good results.

feel free to to say anything
here it is: just for you to know, Im working out at home so I can use only dumbbells

all exercises are 4 sets (of them one is warm up), 6-10 reps and 1 min rest between sets.

goal: gan muscles

sunday:chest/triceps

push ups (3 sets everyone until failure)
bench press
incline bech press
abs
want to add:dumbbell flyes OR seated/standing dumbbell extension (need your opinion here)

monday:cardio

running or 45 minutes boxing (whatever I feel like)

Tuesday:shoulders/traps

Seated Bent Over Rear Delt Raise
Dumbbell Press
Dumbbell Shrug (love this exercise)
abs

thinking about adding Arnold Dumbbell Press, dont really know. need your advice.

Wednesday:cardio

running or 45 minutes boxing (whatever I feel like)

Thursday:legs/biceps/forearms

Standing Dumbbell Calf Raise on A stair
Dumbbell Squat
Hammer Curls
Concentration Curls
abs

add/replace Zottman Curl (need advice)

friday:back/cardio

Pullups (3 sets untill failure)
Deadlift
Bent Over Two-Dumbbell Row

running

Saturday:rest/running

whatever I feel like.
 
Last edited:
As far as your questions, I would go with the dumbbell extensions rather than the flys if you had to pick just one. Since you have triceps on that day also, it would be best to do them at the end after the presses.

Also, on the shoulder day, do the dumbbell presses first and no, you don't need arnold presses also if you already have the db presses in there. You could also try some upright rows on that day.
 
thanks all for your suggestions.

these are the changes I have made.

please say what you think, you helped me a lot so far, so thanks.

here it is:

I just need a little help in the back/biceps day cause I dont really know if its okay or if I should add or remove an exercise.


Sunday: chest/triceps

push ups (3 sets everyone until failure)
bench press
incline bench press
Standing Dumbbell Triceps Extension
Abs+


Monday: cardio

Tuesday: shoulders/traps

Dumbbell Press
Seated Bent Over Rear Delt Raise
Dumbbell Shrug (love this exercise)
Standing Dumbbell Upright Row
+ abs

Wednesday: cardio

Thursday: legs/biceps/forearms

Standing Dumbbell Calf Raise on A stair
Dumbbell Squat
Hammer Curls
Concentration Curls
Zottman Curl
+ abs

Friday: back/cardio

Pullups (3 sets untill failure)
Deadlift
Bent Over Two-Dumbbell Row
+ running

Saturday: rest/running
 
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