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  1. #1
    Registered User gymmydumbbells's Avatar
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    Dumbbell Workout Is It Really To Much!

    Hi I'm very new to working out and really need some advice please.

    I've been in the gym for around two months and do the following at least 3 times a week, I eat healthy I'm 39 6.3ft 220lbs.

    MUSCLE GROUP EXERCISE DESCRIPTION WEIGHT REPS SETS
    CHEST CLOSE GRIP PRESS WITH A PULL OVER 15LBS 10 4 40
    CHEST BENCH PRESS NEUTRAL GRIP 20LBS 10 4 40
    CHEST BENCH PRESS INCLINE 20LBS 10 3 30
    CHEST LYING FLY 15LBS 10 3 30
    BICEPS SEATED INCLINE HAMMER CURL 15LBS 10 3 30
    BICEPS SEATED INCLINE CURL 15LBS 10 3 30
    BICEPS SEATED ALTERNATED CURL 15LBS 10 3 30
    TRICEPS TWO ARM TRICEP EXTENSION 15LBS 10 3 30
    TRICEPS TRICEPS KICKBACKS 20LBS 10 3 30
    BACK KNEELING ONE ARM ROW LEFT 35LBS 10 3 30
    BACK KNEELING ONE ARM ROW LEFT 35LBS 10 3 30
    SHOULDERS STANDING ARNOLD PRESS 15LBS 10 3 30
    SHOULDERS STANDING 'W' PRESS 15LBS 10 3 30
    SHOULDERS UPRIGHT ROWS 10LBS 9 3 27
    SHOULDERS STANDING SHOULDER PRESS 20LBS 10 3 30
    SHOULDERS STANDING FRONT RAISES 15LBS 10 3 30
    SHOULDERS SEATED SHOULDER PRESS 20LBS 10 3 30
    SHOULDERS SEATED INCLINE SHOULDER PRESS 20LBS 10 3 30
    SHOULDERS SEATED SUPLINE SHOULDER PRESS 20LBS 10 3 30

    I do 6k on bike and 6mins on treadmill at 13kph

    I'm reading this maybe to much but my muscles aren't hurting although I don't think I can up the weights I'm kind of on my limit.

    I'd really appreciate some advice please.
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  2. #2
    Cutting Mdenatale's Avatar
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    That looks like a crazy workout, way too much for a whole body routine. If my math is right you are doing 55 sets in one workout?!?! Plus cardio. You must be at the gym for a long time. You can't possibly be putting in the proper effort in every excerise with that much work in one sitting.

    If you're going to do whole body you might want to drop back to 1 or 2 exercises per muscle group. Pull out 1 or 2 exercises from each body part on your list and make it work out A. Then take 1 or 2 from the left overs and make it workout B then alternate between those workouts.

    I'll also give the standard response to look for one of the pre-existing beginner routines on here. There should be something that works for you and has to be better than what you got going on right not. If you can't make gains then it isn't working.
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  3. #3
    Registered User cjlhdevil's Avatar
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    Too much standing...

    Wouldn't want to overwork those legs...
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  4. #4
    Registered User cjlhdevil's Avatar
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    I mean 8 shoulder exercises... and you really have to ask if it's too much?

    Come on son...
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  5. #5
    Cutting Mdenatale's Avatar
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    Originally Posted by cjlhdevil View Post
    Too much standing...

    Wouldn't want to overwork those legs...
    LOL, I didn't even catch that with 55 sets there isn't one lower body excercise. WTF? I guess this is a classic example of why you shouldn't start off with a homebrew workout program.
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  6. #6
    Registered User musikguy72's Avatar
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    Your routine is in all caps. You can find a lower case routine in the stickies.
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  7. #7
    Self proclaimed parrot Determinednoob's Avatar
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    yes right now a 3 letter lower case routine focused around vowels would serve you best
    The floundering has ended.
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