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  • Posted On: 03-09-21, 6:38 am (EST) #1

    Should I change my workout routine?

    March 9, 2021, 6:38 am

    Hi, 

    First of all, sorry if I am posting in the wrong section.

    I am a beginner in weightlifting.


    A little bit about me, My name is Daim. I am from Malaysia. I am 26 years old. 

    I used to weight around 127kg, and then after two years of jogging (5km morning + 5km evening) and bad nutrition, I manage to get my weight to around 65kg. 

    I have shortness of breath cause by my GERD and 3 trigger finger on my left hand.

    As for my body, it doesn't looks bad when I stand, not good either, but when I lie down on my side or doing plank/push up, the area around my stomach kind of fall off, its real scary, I don't know if its my skin or fat. 


    Currently, I am doing a 5 days split dumbbell workout, I am on my 17 weeks now. 


    My routine is as follow : 

    Day 1

    Dumbbell Bench Press 5x12 ( Last Set 16) - 40 sec -  (8.5kg) - Failed to keep my back tight

    Incline Dumbbell Bench Press 5x12 - 40 sec -  (8.5kg) - Failed to keep my back tight

    Dumbbell Floor Press 4x12 - 40 sec - (8.5kg) - Failed to keep my back tight

    Standing Dumbbell Press 4x12 - 40 sec -  (6kg) 

    Dumbbell Lateral Raise 4x12 - 40 sec -  (2.5kg) 

    Dumbbell Tricep Kickback 4x12 - 40 sec -  (8.5kg) 


    Day 2

    Dumbbell Goblet Squat - 12x4 - 40 sec (13kg) Last Set 16. 

    Dumbbell Stiff Leg Deadlift- 12x4 - 40 sec (11kg) Last Set 16

    Dumbbell Rear Lunge - 12x4 - 40 sec (11kg) Last Set 16 

    Dumbbell Frog Squat - 12x4 - 40 sec (13kg) Last Set 16 

    Standing Dumbbell Calf Raise - 30x4 - 40 sec (11kg) Last Set 50

    Weighted Crunch - 20x4  - 40 sec (3kg)

    Side Planks - 60sec EACH SIDE


    Day 3

    Dumbbell Bent Over Row - 12x4 - 40 sec (11kg) Last Set 16

    Tripod Dumbbell Row - 12x4 - 40 sec (11kg) Last Set 16

    Dumbbell Pullover - 12x4- 40 sec (11kg) Last Set 16

    Reverse Grip Dumbbell Row - 12x4 - 40 sec (11kg) Last Set 12

    Dumbbell Bicep Curl (Both Hand) 12x4 - 40 sec (6kg) Last Set 16

    Dumbbell Hammer Curl - 12x3 - 40 sec (6kg) Last Set 16


    Day 4

    Legs & Core Dumbbell Workout

    Dumbbell Squat - 12x4 (Last Set 16) - 40 sec (11kg) 

    Dumbbell Deadlift - 12x4 (Last Set 16) - 40 sec (11kg) -

    Dumbbell Split Squat - 12x4 (Last Set 16) - 40 sec (11kg)

    Dumbbell Hip Thrust - 15x3 - 40 sec (11kg) -

    Standing Dumbbell Calf Raise - 30x4 (Last Set 50) - 40 sec (11kg) - T

    Dumbbell Side Bend Alternating - 20x4 (Last Set 30) - 40 sec (11kg) 

    Plank - 1 Minute


    Day 5

    One Arm Dumbbell Rows - 12x4 - 40 sec (11kg) Last Set 16

    Standing Arnold Press 3x12 - 40 sec (6kg)

    Incline Bench Press - 12x5 - 40 sec (11kg) Last Set 16

    Chest Supported Row 3x12 - 40 sec -  (11kg) - Last Set 16

    Dumbbell Pinwheel Curl - 15x1 - 40 sec (11kg) 

    Dumbbell Pimwheel Curl - 15x2 - 40 sec (8.5kg) Last Set 20

    Overhead Dumbbell Tricep Extension - 12x4 - 40 sec (11kg)

    Dumbbell Shrug - 20x3 - 40 sec (11kg)


    I only have a pair of dumbbell that can go up to 20kg each.


    During the time I want to lose weight, everyday after I finished my jog, I go to the scales to check my weight, doing this really gives me the motivation to keep on jogging everyday. But, now, I don't know if the thing that I am doing is having any effect or not on my body which most of the time gets me down and make me wonder if I should keep going. 


    My target is to have a lean body and gain muscle.


    Please give me some advice/tips. Is this routine good for me? Is there anything I should change? 

    Thanks in advance and I am sorry if this shouldn't be posted here.



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