Hey is this workout good? Come and help

[Ben]

Hi, I currently do this, well just started really, can you tell me if this is good or should I change it ?

Thanks.

Monday: Bench Press, Flat Dumbell Bench.

Wednesday: Bicep curls,

Friday: Milltary Press, Lateral rases, upright row and shoulder shrugs.

Satuday: legs

Can you guys maybe help me if I'm doing enough, changing anything?

I don't know many exercises, and I rarely ever go to the GYM. I train at Home, all I have is a Bench Press, and Dumbells.

Thanks.

 

[P-funk]

If you don't go to the gym and are limited in what you have I would make these changes to your workout

mon-bench press, dumbell flyes, barbell curls, dumbell hammer
curls

wed- bent over barbell rows (or dumbell rows), I would get a pull
up bar to do chins, skull crushers, bench dips

fri- millitary press, lateral raises, bent over rear delt raises,
shrugs or uproght rows

sat- squats or deadlifts, still leg deadlifts, dumbell hamstring
curls, lunges

 

[Barney]

I was in the same situation when I was younger(no gym membership), so I did similar exercises,but I also added a lot of ab excercises. Your abs are an extremely large part of your body and with limited access to weights I would work on the largest muscles in your body.

 

[CowPimp]

I workout at home as well. I am limited to a bench, dumbells, pullup bar, and a couple of items on my bench (Preacher pad and leg extension apparatus). Here is my routine:

Monday - Chest, Shoulders, & Abs:

Dumbell Press x 3
Incline Press x 3
Decline Fly x 2

Military Press x 2
Upright Row x 2
Perpindicular Dumbell Row x 2

Bicycle Crunch x 3
Veritcal Leg Crunch x 3
--------------------------------------------------------------------------------------------
Tuesday - Back, Traps, & Abs:

Deadlift x 3
Bent-over Row x 3
Chin-up x 3
Dumbell Row x 3

Shrug x 2

Long Arm Crunch x 3
Reverse Crunch x 3
--------------------------------------------------------------------------------------------
Thursday - Triceps, Biceps, Forearms, & Abs:

Close-grip Benchpress x 3
Skull Crusher x 2
One-arm Dumbell Extension x 1

Barbell Curl x 2
Preacher Curl x 2
Hammer Curl x 1

Wrist Curl x 2
Reverse Wrist Curl x 1

Hover x 3
Heel Push Crunch x 3
--------------------------------------------------------------------------------------------
Friday - Legs & Abs:

Squats x 3
Lunges x 3
Straight-legged Deadlift x 3
Hamstring Curl x 3
One-legged Dumbell Calf Raise x 2

Double Crunch x 3
Leg Lift x 3

Note: I superset my ab exercises, so I really only do 3 sets each time. My rep range is anywhere from 4-10.