Hello there, still a 
here but I'm gaining lots of valuable information from the community and its what keeps me coming back for more.
Alright, I've been bouncing around with various workouts for a long time. No goals in mind or anything, I worked out pretty much to stay healthy. Now that I've really gone deep into changing my figure (plus the use of supplements) I see I'll need to change my workout so it meets my goals. My current goals are to reduce body fat from 16% - 9%, and to generally gain more muscle mass. My diet is healthy and I lead a healthy lifestyle free of smoking, alcohol and drugs. Anyway, here is my revised workout plan.
Monday
traps, shoulders, chest
Tuesday
triceps, biceps, forearms
Wednesday
abs, quads
Thursday
lats, middle back, lower back
Friday
glutes, hamstrings, calves
The exercises I will be using for the muscles will be drawn from here... Bodybuilding.com - #1 Exercises Guide - Over 300 Exercises! That site has simple exercises which help because I am limited in terms of equipment (I have two dumbbells with limited weight, a barbell which is just a long metal bar, not the ones you see at gyms, a bench which inclines up only and has that moving piece at the front for leg lifts)
The exercises I am targeting for the muscles will be a mix to include as many other muscles as I can. The amount of weight I use is enough to limit my reps to just ten or under, I stick to 4 sets for everything and I usually do my workouts in the following example...
Exercise A, B, C, and D. I start with exercise A (doing one set), then to B (one set) C (one set) and D (one set), I go back to A and repeat the process a total a four times making 4 sets for all exercises.
Here are my concerns and questions (By the way, sorry for not being specific as to which exercises I am doing, I am still working that out for myself, but like I said, the focus will be one muscle, but I want to ensure the exercise includes more muscles)
Am I right in targeting the muscles that way? I'm worried that there is too much time between training the muscles.
Am I workout out enough? I've been debating about maybe going for 5 sets, or even working out twice a day, but for twice day, I don't have enough equipment and exercises to make more variation in my routines.
As I finish writing this, I can't remember if there was more stuff I wanted to know, but I'll probably add it in as I check for replies. All help and advice is welcomed and much appreciated.
here but I'm gaining lots of valuable information from the community and its what keeps me coming back for more.Alright, I've been bouncing around with various workouts for a long time. No goals in mind or anything, I worked out pretty much to stay healthy. Now that I've really gone deep into changing my figure (plus the use of supplements) I see I'll need to change my workout so it meets my goals. My current goals are to reduce body fat from 16% - 9%, and to generally gain more muscle mass. My diet is healthy and I lead a healthy lifestyle free of smoking, alcohol and drugs. Anyway, here is my revised workout plan.
Monday
traps, shoulders, chest
Tuesday
triceps, biceps, forearms
Wednesday
abs, quads
Thursday
lats, middle back, lower back
Friday
glutes, hamstrings, calves
The exercises I will be using for the muscles will be drawn from here... Bodybuilding.com - #1 Exercises Guide - Over 300 Exercises! That site has simple exercises which help because I am limited in terms of equipment (I have two dumbbells with limited weight, a barbell which is just a long metal bar, not the ones you see at gyms, a bench which inclines up only and has that moving piece at the front for leg lifts)
The exercises I am targeting for the muscles will be a mix to include as many other muscles as I can. The amount of weight I use is enough to limit my reps to just ten or under, I stick to 4 sets for everything and I usually do my workouts in the following example...
Exercise A, B, C, and D. I start with exercise A (doing one set), then to B (one set) C (one set) and D (one set), I go back to A and repeat the process a total a four times making 4 sets for all exercises.
Here are my concerns and questions (By the way, sorry for not being specific as to which exercises I am doing, I am still working that out for myself, but like I said, the focus will be one muscle, but I want to ensure the exercise includes more muscles)
Am I right in targeting the muscles that way? I'm worried that there is too much time between training the muscles.
Am I workout out enough? I've been debating about maybe going for 5 sets, or even working out twice a day, but for twice day, I don't have enough equipment and exercises to make more variation in my routines.
As I finish writing this, I can't remember if there was more stuff I wanted to know, but I'll probably add it in as I check for replies. All help and advice is welcomed and much appreciated.
