Workout routine? need advice

[how2]

before every workout i warm up and at the end warm down
MONDAY
Hammer curls, 4 sets of 8 reps
Concentration curls, 4 sets of 8 reps

Tricep kick backs, 4 sets of 8 reps
Tricep dips, 4 sets of 8 reps


TUESDAY
OFF


WEDNSDAY
Dumbbell Flyes, 4 sets of 8 reps
Dumbbell chest press, 4 sets of 8 reps

Military press, 4 sets of 8 reps
Upright row, 4 sets of 8 reps


THURSDAY
OFF


FRIDAY
Abdominal curls, 4 sets of 8 reps
Sidebends, 4 sets of 8 reps

Bent over rows 4 sets of 8 reps
Lying down rows, 4 sets of 8 reps


SATURDAY
OFF


SUNDAY
Dumbbell deadlifts, 4 sets of 8 reps
Dumbbell sqauts 4 sets of 8 reps

i dont know what else to do on sunday was thinking to alternates to a different muscle group any suggestions???

in addition at the end of every two weeks i was going to increase the weight by 1-2KG's but i am liited to dumbbells n say something like press ups because no equipment needed but is it ok i have no idea and really confused tbh

 

[jmorrison]

For the most part I think you will find much more success with more compound exercises and less isolation.

In my opinion, heavy squats, deadlifts, and bench presses are critical in any program. It almost looks like you have deads and squats thrown in as an afterthought. Your arm isolation is probably not neccessary as your arms get pretty well smoked by the compounds.

Just my opinion.

 

[Gazhole]

Id agree with the above. Stick to compounds.

Bench, Rows, Pullups, Military Press, Squats, Lunges, Deadlifts, Goodmornings.

For isolations maybe chuck one after each workout since you're doing a 4 day split.

Curls, Tricep Extensions, Calve Raises, or something.

You can probably organise these exercises into the days you already have. I would also reccomend either joining a gym or at least buying a pullup bar.

 

[how2]

i see but could you give me a list of compound excersises that i could do with dumbbells and which days i should do them because from the research ive done outside of thise forum all i ever hear is isolation workouts and thought that the routine i had was ok to be honest lol
also with the routine i have in place would gains have been made if i stuck to it

and also i live in a place quite far away from any gyms n the closest ones charge rediculously high prices

 

[Gazhole]

i see but could you give me a list of compound excersises that i could do with dumbbells and which days i should do them because from the research ive done outside of thise forum all i ever hear is isolation workouts and thought that the routine i had was ok to be honest lol
also with the routine i have in place would gains have been made if i stuck to it

and also i live in a place quite far away from any gyms n the closest ones charge rediculously high prices

You can do all the exercises i listed with dumbells and/or just plates, except pullups - which is why you should invest in a pullup bar. You can pick them up very very cheap.

Its up to you how you split them, though. I would read the stickied topics in this forum section on how to structure a workout program. I reccomend the one called "Cowpimp's Guides to Putting together workout routines" or something like that. His guides are really good.

 

[juggernaut]

Compound Exercises

Here you go.

 

[gtbmed]

ExRx (Exercise Prescription) on the Net is the best place for exercise info IMO. It has a great list of different movements.