Beginner's Beginner - Help Me Create a Program

[pugsood]

6'3, 280, need to get my act together before it's too late. Committed to eating better and making some lifestyle changes, but want to make proper use of equipment I have that's collecting dust.

Have 2 adjustable dumbells up to 50 LBS each, and a foldable/incline bench. Pictures below.

Would be great to get some definition in arms, lose excess weight in chest/back, generally start feeling better about myself. Given the COVID concerns and my ability to work from home, can commit to something now and hopefully build some habits/behaviors.

Also would be great to learn how to best test/set a baseline for what level of weight i should start with per exercise etc.

Thanks in advance for any help this community can offer. Just hit a birthday milestone (36) and if it ain't happening now, I fear it may never.
Cheers

[paulinkansas]

Follow the Fierce 5 program for dumb bells. It's in a sticky up there ^^^. Since your adjustable dumb bells only go to 50 lbs, modify the program and do more repetitions per set. Bench, squat, deadlift, row, overhead press and some accessory work. You can ad shrugs and lat pulls later.

[pugsood]

Follow the Fierce 5 program for dumb bells. It's in a sticky up there ^^^. Since your adjustable dumb bells only go to 50 lbs, modify the program and do more repetitions per set. Bench, squat, deadlift, row, overhead press and some accessory work. You can ad shrugs and lat pulls later.

Okay thanks and as far as setting baseline?

[paulinkansas]

Okay thanks and as far as setting baseline?

bench press - 25 lb dumb bell in each hand
overhead press - 15 lbs in each hand
rowing - 25 lbs in each hand
any sort of squat or deadlift - 25 lbs in each hand

If it seems easy to do your sets, increase the reps or increase the sets or increase the weight.

[kittypooh456]

NO PROBLEM

1st diet plan you need it (280) down to 250 to 230 and 200 no problem (msg me about this)

Workout 1

Decline db press
Decline db flies
Kneeling push up
Standing db press
Db side lateral raises
Db bent over rear delts

Sets :3 rounds
Reps: 1min, next week 1min 30sec, 3rd week 2 mins

After that

Kneeling push up
Burpees
Sets: 10rounds
Reps: 30 sec.
Rest 30 to 35 secs.

Workout: 2
Db squat
Db lunges
Db stiff deadlift
Db curl
Db hammer curl
Two arm db extension
Tricep kickback

Sets :3 rounds
Reps: 1min, next week 1min 30sec, 3rd week 2 mins

After that

Air squat jump
Star jump
Sets: 10 rounds
Reps: 30secs.

Rest 30 to 45secs

If you have more question about this workout dm me. Godbless and stay at home.