New Dumbell routine

[nero120]

Im putting together a new training routine to refresh myself a little. Im using dumbells and a bench. This is what I got:

Set A:
- Squats (Legs)
- Shoulder Press/Lateral Raises (Shoulders)
- Curls (Bis)
- Shrugs (Traps)
- Stomach Vacuums (Abs)

Set B:
- Bent Over Row/Lying Row (Back)
- Bench Press/Incline Bench Press (Chest)
- Tricep Extension (Tris)
- Shrugs (Traps)
- Stomach Vacuums (Abs)

1 day on (A), 1 day off, 1 day on (B), 1 day off, etc.

What do you think of this?

Also, Ive found that since I started bulking im getting a bit of a gut. I can see my stomach muscles quite clearly if I tense, but the gut is slightly alarming and there are slight handles to go with it! Ive found that because of this I don't want to eat as much (never was a big eater anyway!).

This is my usual diet:

Breakfast: Porridge & apple
Lunch: Tuna & sweetcorn & cheese granary sandwich
Dinner: Various cooked chicken, beef or fish meals with rice/potato and veg.
[Workout]
Evening: Protein Shake (with semi-skimmed milk)

I also have snacks that are either fresh fruit or nut/oat snacks.

Now bear in mind that I am not the most committed (or routinely) of people so I try and keep to a simple plan that isnt too difficult to follow and will give results. I simply can't eat 3000 calories a day!! Also, I try to keep workout time to a minimum as I have a busy schedule and getting to bed before 1am is an achievement for me! (i know, i know, but there aint much i can do about it!)

So, any advice on my program would be much appreciated!

 

[Morba]

Personally i dont see why you are 'bulking' when all your doing is dumbell movements.

Some comments:

Superset the bi's and tri's on the same day, try more exercises (2 sets of exercises done in supersets)

Im guessing you want to get bigger, might be worth heading to a gym that will give you more access to better equipment, or investing in a decent multigym setup for the home.

Your only doing 1 exercise per body part, which isnt the best. There are plenty more exercises to do. Invest in a barbell and some more weights.

You really need to make sure youre getting your sleep, this is one area i fail on myself, your body needs time to repair itself :]

 

[nero120]

Personally i dont see why you are 'bulking' when all your doing is dumbell movements.

'Bulking' isn't really the right word. My goal is to get enough food in me and do a reasonable exercise routine to develop my body to a reasonable degree. Note, this does not mean body building perse, just increasing strength and muscle definition.

And what is wrong with using dumbells? They are still heavy weights and I have managed to develop my chest a lot doing sets of dumbell bench press at 25kg per side.

Im guessing you want to get bigger, might be worth heading to a gym that will give you more access to better equipment, or investing in a decent multigym setup for the home.

Again, Im pretty sure one can develop reasonably without needing more equipment than olympic dumbells, 100kg of weights and a bench.

Your only doing 1 exercise per body part, which isnt the best. There are plenty more exercises to do. Invest in a barbell and some more weights.

There are plenty of compound exercise in my routine though? Why is a barbell better than dumbells? If anything, dumbells isolate your muscles more due to having less muscles supporting the weight.

You really need to make sure youre getting your sleep, this is one area i fail on myself, your body needs time to repair itself :]

Agreed! But what can I say - Im a night owl!

 

[Morba]

nothing wrong with using dumbells, i do for a lot of movements. I just see you hitting a plateau with them.
Bent over rows is your only back exercise, what about the rest of your back? Yes your doing squats which will work some, but you cant put much weight on them.

You talk about compound moves but then talk about isolating the muscles. A barbell would allow more imo.

I think there are a lot of movements that you are missing out on, you seem happy tho so i wont comment any further.

 

[nero120]

nothing wrong with using dumbells, i do for a lot of movements. I just see you hitting a plateau with them.
Bent over rows is your only back exercise, what about the rest of your back? Yes your doing squats which will work some, but you cant put much weight on them.

You talk about compound moves but then talk about isolating the muscles. A barbell would allow more imo.

I think there are a lot of movements that you are missing out on, you seem happy tho so i wont comment any further.

No, I do appreciate your opinions - but my problem is my motivation and going regularly to a gym simply will not happen! Im determined to make the best of what Ive got!

Any improvements (other than those you've already stated) would be much appreciated! My knowledge of physiology is very limited!

 

[soundwave]

IMO I'd probably drop the Bent over Rows & go for either a Lat Pull down or wide grip Chin ups for your back

Obviously if your working from home then lat pull downs may not be possible but I think they work the whole back far better than bent over rows would.

Also your doing shrugs on both days I would think that wouldnt be needed really??? (Morba may know better)

Anyway working with what you have (And only one excercise per part) I'd probably split as follows...

Day 1 -

Chest - Flat Bench press
Tri's - Close Grip Bench Press or Lying french press
Legs - Squats
Abs - Crunches

Day 2 -

Back - Wide Grip Chins or Lat Pulldowns
Bi's - Barbell curls
Traps - Shrugs
Shoulders - Overhead Dumbell Press

Thats how I do my split (granted with more excercises per body part) & it seems to work for me.

Like you said motivation is the key & getting to a gym every other day isnt possible but it would benefit you greatly if you did start going & getting more excersices per body part, I tend to work on 3-4 & roughly 4 sets of 10 reps for each & recently I've started to see a marked improvement.

Anyway Hope thats of some use?

Neil

 

[A2Z]

add deadlifts

drop the shrugs

do chins and wide grip pull ups instead of bi curls

add dips

as for your diet - you should be eating at least every 3 hours. also where is the post workout meal? and meal before bed? you might not be able to eat 3000 calories now....but slowly add your calorie intake, 200 each week, and you will be eating 3000+ in no time

you say you are not 'bulking' but you say you want to get more food in you (get bigger) and be stronger, which is what bulking is

as said it would be a good idea to get a barbell....dumbbells alone can only do so much..eg on the squat, deadlift, you really need a barbell