340bfa No.150016
just recently I started lifting in my home to try and do something productive for a change. the only equipment I have right now is a pretty decent set of dumbbells and a bench.
I formed up some loose and highly unorganized routine which I stuck to for around 2 weeks before i wanted to make something better. I have around no experience with making routines whatsoever so I just strung in a bunch of random workouts for muscle groups on certain days. I stuck with the new routine for around 2 weeks until I realized how fucking retarded it was, for example I had an arm day with 4 workouts for my biceps and 3 for my triceps, and for each exercise I did 3 sets and sometimes added an extra set if I felt I didn't do enough. I did not have any specific rep count either so I went off a generalization of getting somewhere in the range of 6 - 12, but my main goal for every set was to reach failure. I had 4 workout days per week in my routine and each day took me about 2 hours to complete. as for any progress I did not really notice many changes, however I feel like my traps did get slightly bigger and my arms possible got very slightly bigger as well. at the very least I did get better at proper form in workouts.
right now I am looking for a dumbbell only routine to stick to and I haven't found much. Its been around 4 days since ive worked out and im asking for any worthwhile help or advice, especially a routine since im absolute dog shit at making them myself
yes i have read the sticky
____________________________
Disclaimer: this post and the subject matter and contents thereof - text, media, or otherwise - do not necessarily reflect the views of the 8kun administration.
74bebb No.150021
Day 1 Upper body/torso
Day 2 Legs/torso
Day 3 Upper body/torso
Day 4 Legs/torso
Day 5 Rest/Cardio/Stretch
Upper body regimen all 3×8 to start
Brent over rows
Overhead press
Upright rows
Bench press
DB curls.
Skull Crusher
Plank (Start at 30 seconds and progress as well as you feel)
Rest a few minutes
Leg day 3×8 to start
Lunge
One Legged Deadlift
Goblet Squat
Romanian Deadlift
Front Squat
Calf Raises
Standing side crunch
Rest
Here are some images that should help
Disclaimer: this post and the subject matter and contents thereof - text, media, or otherwise - do not necessarily reflect the views of the 8kun administration.
340bfa No.150023
>>150021
thanks for giving me a proper routine
ive also got another question, when completing sets should I never go for failure and only go up to 1 - 2 reps away from failure, or are there certain times when going to failure is acceptable such as completing the last set.
Disclaimer: this post and the subject matter and contents thereof - text, media, or otherwise - do not necessarily reflect the views of the 8kun administration.
74bebb No.150061
>>150023
That's up to the individual's taste. I'll only attempt muscle failure when I decide to do an extra set with added weight on the second day of each workout group.
Ex. Thursday was day four and it felt right to add to the bench press. 10 lbs added plus an additional set of 6 reps. At the end of the fourth day of the next cycle if I feel like I'll do the same for my squat our deadlift, whichever feels best.
Disclaimer: this post and the subject matter and contents thereof - text, media, or otherwise - do not necessarily reflect the views of the 8kun administration.