rate Home workout w bench/dumbells

[Htobrother]

Since I bought dumbbells and bench
Chest/ Triceps

6set Pushups 12-15reps
6set Incline Dumbell press 8-10reps
6set flat flys 8-10
6set triceps dips 6-8

Back Biceps

10set Rows 12 reps
10set Biceps Curls 8-10 reps

SHOULDERS

6set Side raises 12 reps
6set Ovhd Dumbell press 6-8 reps
6set Front raises 12-13 reps
6set rear rows 12 reps

LEGS

5 set reverse Dumbell lounges 6 reps
5 set squats 15 reps
5set Bulgarian split squats 10reps
6 set Calf raises 10 reps

 

[Deleted member 9890]

quality clip there

 

[Htobrother]

quality clip there

What about the workout tho

 

[Deleted member 14086]

What about the workout tho

I think you should switch to a full body workout instead

 

[CaptainCalicoe]

Whats your goal? Hard to rate a workout when I dont know what youre aiming for. From here Im guessing size/aesthetics?

 

[Htobrother]

Whats your goal? Hard to rate a workout when I dont know what youre aiming for. From here Im guessing size/aesthetics?

10kg of muscle while being 15% bodyfat and I’m good

 

[Cigarette]

workout until you feel raped and cant walk

 

[Jerzy Bondov]

What's your caloric intake like?

 

[Lev Peshkov]

Do u have like high weights with dumbells u need like a minimum of 10 different levels jfl

 

[Htobrother]

What's your caloric intake like?

1900-2000 rotting all day not moving at all only working out that’s why I’m keeping it at 1900-2000

 

[Htobrother]

Do u have like high weights with dumbells u need like a minimum of 10 different levels jfl

I can adjust them

 

[Lev Peshkov]

I can adjust them

Ayyy sounds good, what u doing for machines tho?

 

[Htobrother]

Ayyy sounds good, what u doing for machines tho?

Only have a bench here and the dumbells and nothing else jfl

 

[randomuser2407]

The volume is too high
The frequency is too low
The exercise selection sucks

Your program should be focused mainly on compound movements:

Barbell Bench Press for chest
Barbell Overhead Press for shoulders
Barbell Bent-Over Row or Weighted Chin-Ups for back
Barbell Back Squat for quads
(Barbell) Deadlift for lower back, hamstrings and glutes

Then you can add in some arm exercises:

Tricep Extensions for triceps (2/3 of the arm)
Bicep Curls for biceps (1/3 of the arm)


Each exercise in this list should be done 2 times per week at the bare minimum.
Each workout, you should be able to add 2.5 lbs on your upper body lifts and 5 lbs on your lower body lifts

All those exercises can be done in 2 workouts, you just need to use less sets as a result.

As a natural, you don't need 9 sets per exercise, that is extremely excessive. You just need 3-5 sets of 6-10 or 8-12 reps.

The number of sets that you use will depend on your ability to recover.

Since it is impossible to do 9 sets of 3 compound movements in one workout, you're not going to be able to keep that volume and do high frequency.

Nowadays, full body training is very popular but it isn't the best in my opinion because it focuses too much on the squat, and not enough on the other lifts and it lacks volume by focusing too much on the low rep range of 2-5 reps which doesn't work when done exclusively.

I think that the most ideal way to train for naturals is by doing it in a Push Pull fashion, like Push Pull Legs but the leg exercises are not separate since there are only 2 (both are compound lifts: squat and deadlift).

So a Push Pull Program with those variables would look like this:

Push:

Bench Press 3x6-10
Overhead Press 3x6-10
Squat 3x6-10

Pull:

Bent-Over Row 3x6-10
Deadlift 3x6-10
Tricep Extensions 3x8-12
Bicep Curls 3x8-12


Then for the schedule, it would be like this:

Day 1: Push
Day 2: Pull
Day 3: Rest
Day 4: Push
Day 5: Pull
Day 6: Rest
Day 7: Rest

And you would repeat that constantly. If it's easy to recover from, you could do more sets or add in some accessory exercises, as long as you still are able to make progress on the main lifts. This program works very well for naturals but would work for steroid users if adequate volume is added in to compensate.

Bro splits only work well for steroid users:

 

[Deleted member 12669]

The volume is too high
The frequency is too low
The exercise selection sucks

Your program should be focused mainly on compound movements:

Barbell Bench Press for chest
Barbell Overhead Press for shoulders
Barbell Bent-Over Row or Weighted Chin-Ups for back
Barbell Back Squat for quads
(Barbell) Deadlift for lower back, hamstrings and glutes

Then you can add in some arm exercises:

Tricep Extensions for triceps (2/3 of the arm)
Bicep Curls for biceps (1/3 of the arm)


Each exercise in this list should be done 2 times per week at the bare minimum.
Each workout, you should be able to add 2.5 lbs on your upper body lifts and 5 lbs on your lower body lifts

All those exercises can be done in 2 workouts, you just need to use less sets as a result.

As a natural, you don't need 9 sets per exercise, that is extremely excessive. You just need 3-5 sets of 6-10 or 8-12 reps.

The number of sets that you use will depend on your ability to recover.

Since it is impossible to do 9 sets of 3 compound movements in one workout, you're not going to be able to keep that volume and do high frequency.

Nowadays, full body training is very popular but it isn't the best in my opinion because it focuses too much on the squat, and not enough on the other lifts and it lacks volume by focusing too much on the low rep range of 2-5 reps which doesn't work when done exclusively.

I think that the most ideal way to train for naturals is by doing it in a Push Pull fashion, like Push Pull Legs but the leg exercises are not separate since there are only 2 (both are compound lifts: squat and deadlift).

So a Push Pull Program with those variables would look like this:

Push:

Bench Press 3x6-10
Overhead Press 3x6-10
Squat 3x6-10

Pull:

Bent-Over Row 3x6-10
Deadlift 3x6-10
Tricep Extensions 3x8-12
Bicep Curls 3x8-12


Then for the schedule, it would be like this:

Day 1: Push
Day 2: Pull
Day 3: Rest
Day 4: Push
Day 5: Pull
Day 6: Rest
Day 7: Rest

And you would repeat that constantly. If it's easy to recover from, you could do more sets or add in some accessory exercises, as long as you still are able to make progress on the main lifts. This program works very well for naturals but would work for steroid users if adequate volume is added in to compensate.

Bro splits only work well for steroid users:

yes OP take advice from the guy thats been skinny fat for years

 

[Htobrother]

yes OP take advice from the guy thats been skinny fat for years

The volume is too high
The frequency is too low
The exercise selection sucks

Your program should be focused mainly on compound movements:

Barbell Bench Press for chest
Barbell Overhead Press for shoulders
Barbell Bent-Over Row or Weighted Chin-Ups for back
Barbell Back Squat for quads
(Barbell) Deadlift for lower back, hamstrings and glutes

Then you can add in some arm exercises:

Tricep Extensions for triceps (2/3 of the arm)
Bicep Curls for biceps (1/3 of the arm)


Each exercise in this list should be done 2 times per week at the bare minimum.
Each workout, you should be able to add 2.5 lbs on your upper body lifts and 5 lbs on your lower body lifts

All those exercises can be done in 2 workouts, you just need to use less sets as a result.

As a natural, you don't need 9 sets per exercise, that is extremely excessive. You just need 3-5 sets of 6-10 or 8-12 reps.

The number of sets that you use will depend on your ability to recover.

Since it is impossible to do 9 sets of 3 compound movements in one workout, you're not going to be able to keep that volume and do high frequency.

Nowadays, full body training is very popular but it isn't the best in my opinion because it focuses too much on the squat, and not enough on the other lifts and it lacks volume by focusing too much on the low rep range of 2-5 reps which doesn't work when done exclusively.

I think that the most ideal way to train for naturals is by doing it in a Push Pull fashion, like Push Pull Legs but the leg exercises are not separate since there are only 2 (both are compound lifts: squat and deadlift).

So a Push Pull Program with those variables would look like this:

Push:

Bench Press 3x6-10
Overhead Press 3x6-10
Squat 3x6-10

Pull:

Bent-Over Row 3x6-10
Deadlift 3x6-10
Tricep Extensions 3x8-12
Bicep Curls 3x8-12


Then for the schedule, it would be like this:

Day 1: Push
Day 2: Pull
Day 3: Rest
Day 4: Push
Day 5: Pull
Day 6: Rest
Day 7: Rest

And you would repeat that constantly. If it's easy to recover from, you could do more sets or add in some accessory exercises, as long as you still are able to make progress on the main lifts. This program works very well for naturals but would work for steroid users if adequate volume is added in to compensate.

Bro splits only work well for steroid users:

Thanks for the effort but @N1666 shitted in that

 

[randomuser2407]

Thanks for the effort but @N1666 shitted in that

Your loss then, have fun spinning your wheels for decades while making no results on the worst program ever.

Either the lack of progress will make you quit, or you'll use steroids, OR you'll keep lifting the same weights for the rest of your life like most gym goers.

Bro splits work for muscle growth, when you're on steroids. Not when you're a natural. If you don't believe me, do your own research, go see what the true naturals say and stop following fake natties and the websites that they write on (like bodybuilding.com).

 

[Htobrother]

Your loss then, have fun spinning your wheels for decades while making no results on the worst program ever.

Either the lack of progress will make you quit, or you'll use steroids, OR you'll keep lifting the same weights for the rest of your life like most gym goers.

Bro splits work for muscle growth, when you're on steroids. Not when you're a natural. If you don't believe me, do your own research, go see what the true naturals say and stop following fake natties and the websites that they write on (like bodybuilding.com).

Im gonna read everything twice thank you very much btw