rate my workout

[prophice]

I'm 16 and I recently started working out. I work at home with two 4 kg dumbbells and 8 kg barbell. I have 186 cm growth and 72 kg weight. I have a bit of fat on abdomen, I'd like to dump it and gain some muscles by the way. So what do you think about it?

1 day:

- Barbell Bench Press 4x12
- Wide-Grip Standing Barbell Curl 4x12
- Standing Dumbbell Upright Row 4x12

2 day:

- Cardio (Bike Riding 40 min+)

3 day:

- Seated Palm-Up Barbell Wrist Curl 4x20
- Standing Dumbbell Triceps Extension 4x12
- One-Arm Dumbbell Row 4x12
-

4 day:

- Cardio (Bike Riding 40 min+)

5 day:

- Alternate Heel Touchers 6x30
- Cross-Body Crunch 3z20 (left 10 right 10)
- And something like this (attachments file, can't find it here on site) 3x20

6 & 7 day:

- Cardio (Bike Riding 40 min+)

[jiorgie]

Your workout sucks... more power to you if you enjoy it...

You can only gain or lose. Choose one... and read some of the stickies you will learn a lot.

You should also do more compound type workouts. Cardio isn't needed to lose weight but can help. Too much cardio can make you lose muscle mass.

I personally would suggest bulking first then doing a cut.

[domenic1995]

you shouldnt train for hypertrophy until you have a decent strength basis imo. fins a ss or babylovers ss program and follow them to the best you can at home.

[KingWhey]

Must be one boring workout. My walking to the gym is equivalent to one day of your workout. 3/10

[Dslags51]

You got the right idea by mixing weights with cardio but I doubt you'll get any results with the program you've created. Your lifting days only consist of three exercises and only cover a couple muscle groups.

If you've just started working out I suggest you build up your core strength before you touch a weight...(pushups, pullups, dips, situps etc). I'm obviously no professional but this worked for me when I first started working out...

[Whitekoala]

In my opinion this is what i would do.

Do starting strength until: 225lb bench press, 315lb squat, 405lb deadlift................After this do this:

Madcows 5x5: until: 275lb bench press, 375lb squat, 465lb deadlift............After do this:

Wendlers 5 3 1: until : 315lb bench press, 425lb squat, 515lb deadlift.

After this, you can say you have some strength, and can switch over to a body split.

Trust me, all these programs are layed out, and even madcows has a spread sheet, that calculates everything for you.

If it were me this is what i would do.

You don't need to be doing a hypertrophy program when you can only bench 135lbs. Incorporate a good level of strength and then do a hypertrophy program.

Just my opinion though.