Dumbbell Chest Press - 4 x 8

Dumbbell Incline Chest Press - 4x 8

Dumbbell Incline Chest Fly - 4 x 8

 

Barbell Standing Military Press - 4 x 8

Dumbbell Lateral Raise - 4 x 10

Dumbbell Bentover Lateral Raise - 4 x 10

 

Tricep Overhead extension - 4 x 10

Diamong Push Ups - 4 x 10

 

Anything I should add or change?

Are you hypertrophy or strength focused at the moment?

Yeah it depends on your goals.

 

For muscle gain, it looks pretty good.

 

The question you really need to ask is are you seeing results with this routine? If yes, carry on. If no, maybe it's time to edit things a bit.

 

Also, how is your meal plan? That is just as important to your goals as training.

 

Jordan

Dumbbell Chest Press - 4 x 8

Dumbbell Incline Chest Press - 4x 8

Dumbbell Incline Chest Fly - 4 x 8

 

Barbell Standing Military Press - 4 x 8

Dumbbell Lateral Raise - 4 x 10

Dumbbell Bentover Lateral Raise - 4 x 10

 

Tricep Overhead extension - 4 x 10

Diamong Push Ups - 4 x 10

 

Anything I should add or change?

Hypertrophy and fat loss!

I used to have a meal plan but I now need to update it.

I think it looks good. Is this once a week or twice? If it's twice a week I'd take out one of the lateral raises and if it's once a week I'd add another tricep exercise.

A meal plan is all important...good to hear you are updating it!

 

For hypertrophy it looks good. Make sure you also use progressive overload to keep making gains. That could include switching out dumbbell exercises for barbell exercises.

 

In terms of fat loss you might want to look at doing total body circuits as well.

Train hard man! #HTH

 

Jordan

You may want to experiment with decline/incline press for chest instead of flat/incline if you want hypertrophy over strength. For shoulders I would add front raises mainly for injury prevention purposes. Through experience, i've found you need to hit triceps three ways. One standing exercise extending overhead, one lying down extending straight up (you can play with your upper arm angle to get different effects) and one standing pressing down.

 

Good luck with your training.

Thanks!

I only have dumbbells and a barbell, what exercise could I do to hit the triceps in all those three ways?

Thanks!

I only have dumbbells and a barbell, what exercise could I do to hit the triceps in all those three ways?

Dumbbell Chest Press - 4 x 8

Dumbbell Incline Chest Press - 4x 8

Dumbbell Incline Chest Fly - 4 x 8

 

Barbell Standing Military Press - 4 x 8

Dumbbell Lateral Raise - 4 x 10

Dumbbell Bentover Lateral Raise - 4 x 10

 

Tricep Overhead extension - 4 x 10

Diamong Push Ups - 4 x 10

 

Anything I should add or change?

Once a week. I only have dumbbells and a barbell, what tricep exercise could I add?

I add weight each week (5 lbs around each exercise) and change up the routine every two weeks (switching out dumbbells for barbells).

Should I do the total body circuits only on my rest days (I follow a PPL MWF schedule)?