do those workout cover all the bases?

[Semidevil]

so the plan is to workout 3 days a week, and work on 5x5. I'm using dumbbells for right now. The plan is to alternate between sets. for example, the first set is Monday, second set is Wed, and then back to first set on Friday. I did not make these up. I found it online, and want to get some opinion. The point is to gain muscle and some mass.

Dumbbell Squats, 5x5
Flat Dumbbell Bench, 5x5
1-Arm Dumbbell Rows, 5x5
Dumbbell Kickbacks, 3x8
Pinwheel Curls, 2x8


Bulgarian Squats, 5x5
Overhead Press, 5x5
Dumbbell Rows, 5x5
Alternate Dumbbell Curls, 3x8
1-Leg Calf Raises, 2x8

 

[melchoir]

Do you have access to dumbbells heavy enough to challenge you?

I applaud your effort to to squats, but I would look into doing barbell based squats. Unless you're doing advanced stuff like pistols, I think you'll have far more success with a barbell.

I see you have kickbacks as your primary triceps exercise, I'd probably ditch those and look into a lying triceps extension, preferably behind the head and a few sets of body weight or weighted dips.

I'd also consider adding dead lifts to your routine, but that also should be barbell based.

Don't forget pull ups and chin ups as well as stretching.

 

[Semidevil]

Do you have access to dumbbells heavy enough to challenge you?

I applaud your effort to to squats, but I would look into doing barbell based squats. Unless you're doing advanced stuff like pistols, I think you'll have far more success with a barbell.

I see you have kickbacks as your primary triceps exercise, I'd probably ditch those and look into a lying triceps extension, preferably behind the head and a few sets of body weight or weighted dips.

I'd also consider adding dead lifts to your routine, but that also should be barbell based.

Don't forget pull ups and chin ups as well as stretching.

Thanks. The dumbbells should be fine. I went to the gym and went though all the weights and I realized I am very very very weak, so I should get enough resistance. As for the barbell, it's the first time I'm going to do more then curls, so I'm actually a bit nervous about barbells. That's why I didn't include it....yet.

 

[melchoir]

Thanks. The dumbbells should be fine. I went to the gym and went though all the weights and I realized I am very very very weak, so I should get enough resistance. As for the barbell, it's the first time I'm going to do more then curls, so I'm actually a bit nervous about barbells. That's why I didn't include it....yet.

Don't be nervous about the barbell. For a beginner it's safer than dumbbells. And I guarantee you won't be squatting correctly as a newbie with dumbbells, so you might just invest the time to learn it properly with a barbell.

 

[IHateMyJob2004]

No cage? Look up the barbell hack squat as an alternative to back squats. I am doing those for now.

 

[IHateMyJob2004]

Calf raises ... the one exercise where I would recommend more reps. do 2x15 or 3x15. Also consider mising standing and sitting versions of it to target different calf muscles.

 

[Joepublic2]

Looks alright, but what squats are to your lower body and core chip ups and pull ups are to your upper body, so throw some in like melchoir suggested.

 

[spamsk8r]

Use the barbell. It's better, trust me. Just start with an empty barbell and move up from there. If you can't do the empty barbell Mark Rippetoe suggests doing the leg press machine instead until you are strong enough to do the barbell, then pretty much never use the leg press again 🙂