Is this workout plan good enough?

[ahbedad]

Hey all, i would like to know if my workout plan that i have made some gains with for about 1 year now, is good or are there any improvements I can make. Note: i workout from home doing a selfmade upper lower split, i have 2 dumbells I can load with 20kg each, and a barbell. I overload every workout and try to do one rep more every set than the workout before. My goal is strength and hypertrophy. I always go to failure every set, which is often one rep per set more than the workout before

Upper:
Weighted pushups 3 sets of 8-12
Weighted incline pushups 3 sets of 8-12
Lateral raises 3 sets of 15-20 (lighter weight)
Shoulder press 3 sets of 8-12
Bicep barbell curl 3 sets of 8-12
Barbell row 3 sets of 8-12

Lower:
light squats 12-15
Bulgarian split squats 12-15

Hope I have given enough information. I hope someone can give me feedback. Be harsh if needed.




I hope I have given enough information

[SuicideGripMe]

Do you have access to a bench or squat rack or literally just the dumbbells themselves and a barbell?

[ahbedad]

Do you have access to a bench or squat rack or literally just the dumbbells themselves and a barbell?

Just dumbbells and barbell

[radrd]

You could really benefit from more equipment. I'd start with a pull-up bar and adjustable dumbbells like PowerBlocks, Ironmasters, or Nuobellls. Doorway pull-up bars can be had at very reasonable prices. If you can't make that happen, a set of bands could replace both and expand your exercise options. Bodylastics is what I own.

[ahbedad]

You could really benefit from more equipment. I'd start with a pull-up bar and adjustable dumbbells like PowerBlocks, Ironmasters, or Nuobellls. Doorway pull-up bars can be had at very reasonable prices. If you can't make that happen, a set of bands could replace both and expand your exercise options. Bodylastics is what I own.

Hmmm okay I wil look into that. Is the workout plan itself good?

[air2fakie]

Hmmm okay I wil look into that. Is the workout plan itself good?

It's not really. You may want to look at some proper programs & use them as a model to build your program given your limited equipment, rather than specifically "improving" this one.

[paulinkansas]

Upper:
Weighted pushups 3 sets of 8-12
Weighted incline pushups 3 sets of 8-12
Lateral raises 3 sets of 15-20 (lighter weight)
Shoulder press 3 sets of 8-12
Bicep barbell curl 3 sets of 8-12
Barbell row 3 sets of 8-12

Lower:
light squats 12-15
Bulgarian split squats 12-15

To much push, not enough pull. Dig into the Fierce 5 program and there is a link to a dumb bell program.

[ahbedad]

To much push, not enough pull. Dig into the Fierce 5 program and there is a link to a dumb bell program.

I will look into that thanks, and with what pull exercises i can reduce this pull lack in my workout?

[air2fakie]

I will look into that thanks, and with what pull exercises i can reduce this pull lack in my workout?

In b4 PinK recommends the daily dickie do pull.

[SuicideGripMe]

Personally, given that equipment... I'd opt for a very different style of training. The loads are too light for a traditional style routine so I'd work more complexes than anything.

https://www.t-nation.com/training/re...ith-complexes/

[jademonkey]

Trade one of your push up variations for a pull up, then you'll have the classic horizontal and vertical push and pull.

Add romanian deadlift.

Maybe also add reverse flies for rear delts.

Consider heavier weight and lower reps on legs, high rep leg work can be brutal if you are actually going to failure, or it can trick you into stopping too soon.

You probably shouldn't actually fail every set or you'll get hurt over time. Should be OK as a relative beginner for a while though, as long as you have really good form.