workout program

[Atahuallpa]

Hello, am 46 yrs old, 78kg, 24bf (lower abdomen)
i would like to know if this is to much for one day workout 3 to 4 day per week.
I want to reach 75 kg to 77.27 kg build muscle and reach to 12% BF.

trying to find the most complete exercise per muscle group so i don't burn.

I workout from home, dumbbells, EZ bar, Olimpic bar, bench, have a decent home gym.
Thank you.

INCLINE PRESS 3 X 10
DECLINE 3 X 10
FLAT 3 X 10
FLIES 3 X 12

BICEPS AND TRICEPS

CURL BAR BICEPS 3 X 12
TRICEP EXTENSIONS DUMBELL 3 X 12
INCLINE BICEP CURL 3 X 12
TRICEPS DIPS 3 X 12
PREACHER EXTENSIONS 3 X 12

LEGS

SQUATS 3 X 10
SUMO SQUAT 3 X 12
BAR HIP BRIDGES 3 X 12
STANDING CALF RISE 3 X 12
SEATING CALF RISE 3 X 12


SHOULDERS & BACK

DUMBELL SHOULDERS RISE 3 X 10
ARNOLD PRESS 3 X 12
BAR UP RIGHT ROW 3 X 12
SHRUGS 3 X 15
BENT OVER ROWS 3 X 15
PULL UPS 3 X FAILURE
CHIN UPS 3 X FAILURE

[Atahuallpa]

wow, 400+ view and not even a single reply, thank you.

Hello, am 46 yrs old, 78kg, 24bf (lower abdomen)
i would like to know if this is to much for one day workout 3 to 4 day per week.
I want to reach 75 kg to 77.27 kg build muscle and reach to 12% BF.

trying to find the most complete exercise per muscle group so i don't burn.

I workout from home, dumbbells, EZ bar, Olimpic bar, bench, have a decent home gym.
Thank you.

INCLINE PRESS 3 X 10
DECLINE 3 X 10
FLAT 3 X 10
FLIES 3 X 12

BICEPS AND TRICEPS

CURL BAR BICEPS 3 X 12
TRICEP EXTENSIONS DUMBELL 3 X 12
INCLINE BICEP CURL 3 X 12
TRICEPS DIPS 3 X 12
PREACHER EXTENSIONS 3 X 12

LEGS

SQUATS 3 X 10
SUMO SQUAT 3 X 12
BAR HIP BRIDGES 3 X 12
STANDING CALF RISE 3 X 12
SEATING CALF RISE 3 X 12


SHOULDERS & BACK

DUMBELL SHOULDERS RISE 3 X 10
ARNOLD PRESS 3 X 12
BAR UP RIGHT ROW 3 X 12
SHRUGS 3 X 15
BENT OVER ROWS 3 X 15
PULL UPS 3 X FAILURE
CHIN UPS 3 X FAILURE

[TolerantLactose]

Typical novice "hit muscles from every angle" program.

[Camarija]

What are you looking for if not good advice already given to you?

Here are some examples of people who already tried helping you.

Stick to a properly written program.

https://forum.bodybuilding.com/showt...hp?t=168581133

Follow the advices in the link above.

Don't worry, you won't accidentally get too big....

Are you the guy from the show "Ancient Aliens"? Maybe its just the hair....

Your best bet is to educate yourself on the basics. Fortunately a guy named Ironwill has posted those right here:

https://forum.bodybuilding.com/showt...hp?t=168581133

I would start on a beginner program like Fierce 5 which can be found in the stickies on this forum.

[jaxqen]

1. Most people here believe you should train a muscle group at least twice a week,so you will not get many positive reviews.
2. You might get better results with an upper lower program, in my opinion, but what the hell, if you like it, try it! It depends on how well you adapt, on your progression, on your nutrition and recovery. Try it for 6 months and see.
3. I would replace bar hip bridges with romanian deadlifts/stiff legged deadlifts.
4. What the hell are preacher extensions?
5. I would do back and then shoulders: rows, pullups, chinups and then the others.
6. Good luck!