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Got my workout routine figured out. Just waiting for payday so I can join a local gym and figure out my current weight tolerance. This is loosely based on recommendations from aworkoutroutine.com. After some research I realized I'll never get the bulk I want with a couple dumbells unless I surgically implanted them. Lol.
The idea is to find the right amount of weight that will allow me to complete the reps just below/before failure.
(Monday & Thursday)
(H) Quads, (H) Hams, (L) Calves
(Tuesday & Friday)
(H) Traps, (L) Delts (H) Pecs, (L) Biceps, (L) Triceps, (L) Lats, (L) Up/Low Flex, (L) Abs
(H) = 4s x 10r = 40 x 2 Sessions = 80 reps a week
Rest Time 1 Minute
(L) = 4s x 6r = 24 x 2 Sessions = 48 reps a week
Rest Time 3 Minutes
CARDIO
(Sun & Sat)
3 mile run
NO ACTIVITY
(Wednesday)
Starting Weights
LEGS
(H) Quads =
(H) Hams =
(L) Calves =
ARMS & SHOULDERS
(H) Traps = 40 lbs
(L) Delts = 15 lbs
(L) Biceps = 60 lbs (straight bar)
(L) Triceps = 40 lbs
(L) Upper Flexor = 20 lbs
(L) Lower Flexor = 30 lbs
BACK & CHEST
(L) Lats =
(H) Pecs =
(L) Abs =
PROGRESSIVE OVERLOAD
(Step 1) Increase weight every other workout. Adjust variably based on ability/muscle. (After 1st week)
(Step 2) Once practical weight limit is reached, increase reps 1 per set up to 5.
(Step 3) Once reps have increased to 11 and 15 respectively, increase by 1 set every 4th session.
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