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  • Posted On: 03-09-21, 6:53 am (EST) #1

    Whats a good routine/workout for me?

    March 9, 2021, 6:53 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.



  • Posted On: 03-16-21, 7:20 am (EDT) #2

    Whats a good routine/workout for me?

    March 16, 2021, 7:20 am
    Posted by: daim2604

    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.



    @daim2604 Hey Daim!


    Your routine actually looks pretty solid, given you only have dumbbells to work with you have some good variety and are still doing your compounds which is awesome to see!


    First thing - do you think you could post a photo of your current physique? Just to get a better idea of if you still maybe have some excess fat to get rid of, or it you're dealing with some loose skin and are at more of a skinny fat point.


    Second, if your goal is to build muscle, I would probably adjust your reps and rest periods a little bit. I know your dumbbells only go up to 20kg, but you could try some slower tempo training to make that weight tough for more like an 8 - 10 rep range and to give yourself a new stimulus. As for the rest periods, I take it the '40 sec' you have after each exercise is to indicate that you're resting just 40 seconds between sets? A bit longer might be better to take it away from being more of an endurance workout.


    All in all though it looks good, following a PPL split followed by an Upper / Lower split to make sure you're hitting everything twice per week.


    What's your @mealplan like?

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