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
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11-20-2022, 03:36 PM #1
Is this workout plan good enough?
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11-20-2022, 08:36 PM #2
- Join Date: Jul 2006
- Location: Bangkok, Thailand
- Age: 34
- Posts: 7,536
- Rep Power: 12198
Do you have access to a bench or squat rack or literally just the dumbbells themselves and a barbell?
https://forum.bodybuilding.com/showthread.php?t=180003183&p=1635918623#post1635918623
New Shanghai Log!
"225, 315, 405 whatever. Yeah these benchmark digits come to mean a lot to us, the few warriors in this arena. They are, however, just numbers. I'm guilty of that sh*t too, waiting for somebody to powder my nuts cuz I did 20 reps of whatever the **** on the bench. Big f*king deal. It is all relative." G Diesel
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11-20-2022, 11:02 PM #3
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11-21-2022, 04:43 AM #4
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.
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11-21-2022, 05:10 AM #5
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11-21-2022, 05:46 AM #6
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11-21-2022, 09:43 AM #7
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11-21-2022, 09:48 AM #8
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11-21-2022, 10:49 AM #9
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11-21-2022, 05:11 PM #10
- Join Date: Jul 2006
- Location: Bangkok, Thailand
- Age: 34
- Posts: 7,536
- Rep Power: 12198
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/https://forum.bodybuilding.com/showthread.php?t=180003183&p=1635918623#post1635918623
New Shanghai Log!
"225, 315, 405 whatever. Yeah these benchmark digits come to mean a lot to us, the few warriors in this arena. They are, however, just numbers. I'm guilty of that sh*t too, waiting for somebody to powder my nuts cuz I did 20 reps of whatever the **** on the bench. Big f*king deal. It is all relative." G Diesel
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11-22-2022, 03:11 PM #11
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.2022 -- Just maintaining and doing the van life
April 2021.................16 week cut.................168 lbs
2020......................375 / 285 / 505..............186 lbs
Pre-COVID..............335 / 295 / 499..............185 lbs
July 1, 2019................9 week cut.................164 lbs
Late April 2019.........285 / 275 / 440.............178 lbs
Oct, 2018..............175x6 / 145x6 / 275x5......163 lbs
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