This is my workout routine ive made up and i was just looking fo any ideas for how it could be improved

Day 1
Back - Pullups
Dumbell Rows

Arms - Concentration Curls
- Tricep extensions
- Hammer curls (maybe a differnt exesize here becuase i already have curls?)


Day 2
Chest - Dumbell flys
- Weighted pushups
- decline pushups
- Dumbell Presses


Day 3
Shoulders - Shrugs
- Military press
- Bent over lat raises

Legs - Lunges
-Squats


Day 4
Abs - Oblique Crunches
- Hanging leg raises
- Side bends
- Raised leg knee ins


Im having a days rest between the first 3 days and fitting in abs whenever i can during the week.
Im doing 2-3 sets of about 10-12 reps.

Any ideas on how to make it better? I only have 3 pairs of dumbells 3kg,7.5kg and 15kg so i can only do exersizes with dumbells or bodyweight.

thanks

Hey leighd,

I think it would be best if you post your goals in fitness, here. Also, how many consistent months and years do you have training? (This plays a huge role in periodizing (mapping out) your training) Also, are there any physical or cardiac problems or injuries?

Some basic stuff about training with limited equipment:
-Learn to vary the tempo (slow,moderate,fast,explosive) you train in.
-Vary the movements that you do. Change hand grip, plane of motion, limb placement, bilateral, unilateral etc.
- Keep a good log, to track your results

From a glance, 2-3 sets at 10-12 reps and about 3 exercises, is what you have. The amount of total time under tension will probably only allow for nervous system adaptation and minimal anatomical changes. The sets and reps are in a basic hypertrophy range.....which is used to induce muscle mass. So, this workout is made for accumulative periodization......(due to the amount of tension) minimal hypertophy......and nervous system adaptation. Is this what you were aiming for?

here is where i was at a month ago http://www.fitness.com/forum/photo-g...art-16655.html

i weigh 76kg at the moment and im just trying to put some more muscle on to get to around 80kg

i only have a month of weight training using dumbells but have done some bodyweight exersizes for about a year

Alright,

First, you will most likely more total time under tension. Since, you are just beginning to use external loads (your db) you should keep the reps fluctuating to build efficiency in strength and hypertrophy. Also more exercises should be added.

Second, it seems like you workout for about 30 minutes. This will be just fine to start. You will want to use the time more efficiently. So supersets will be optimal.

Third, with training 30 minutes you may want to add more frequency. So let's go for training 4x a week. Oh ya, don't worry about isolating abs. They will be fine without that.

A more efficient workout for your time would look like this:
Day 1: back,bi,rear delts,abs, serratus or just upper body pull day
a-1: Supinated grip chins (3@8/5/5)
a-2: Pronated wide grip chins (3@8/5/5)rest 1min between supersets

b-1:towel grip chins (3@6/4/2)
b-2: explosive chins (3@6/4/2) rest same

c-1: super negative chins (2@10) -just jump up and take 5 sec to lower yourself

This is an example of a back day and as you can see you will get more bang for your buck