Advice with routine

[Falkirk boy]

Afternoon folks

Can anybody help me by looking over my current training plan. I only have dumbbells (4 bars 40 kgs) and a bench. I do thai boxing training 3 days a week but im looking to try and add some good muscle tone.
My diet is pretty good i eat alot of chicken/meat fish etc and have quite a low fat in take. Im '5' '9' and around 68kgs.
I'm currently taking a protein shake every morinig (MP max whey 50g) and one after i train. (is this the best time/correct amount to take shakes)
I'm lifting the weights twice a week for between 1.5 - 2 hours, here's my current work out can anyone check it and rip it to pieces if need be and set me in the right direction are the exercises i am doing the best or are there better exercises?
i am also unsure if my order is correct.

Chest
Flat D/bell press 15 reps 3 sets
Dumbbell fly 15 reps 3 sets
Incline D/bell press 15 reps 3 sets
Incline dumbbell fly 15 reps 3 sets
D/bell front raise

Arms
Curl to D/bells over head press
Alternate curls
Concentration curls
Triceps extensions
D/bell kick backs
Bench dips 3 x 25 reps

Legs

D/bell dead lift 15 reps 3 sets
D/bell lunges 15 reps 3 sets
Calf raises 50 reps 3 sets
Seated D/bell calf raises 15 reps 3 sets
D/bell squats 20 reps 3 sets

Abbs

50 x leg raises 3 sets
40 x crunches 3 sets

Cheers in advance!

[dope540]

Quote

Afternoon folks

Can anybody help me by looking over my current training plan. I only have dumbbells (4 bars 40 kgs) and a bench. I do thai boxing training 3 days a week but im looking to try and add some good muscle tone.
My diet is pretty good i eat alot of chicken/meat fish etc and have quite a low fat in take. Im '5' '9' and around 68kgs.
I'm currently taking a protein shake every morinig (MP max whey 50g) and one after i train. (is this the best time/correct amount to take shakes)
I'm lifting the weights twice a week for between 1.5 - 2 hours, here's my current work out can anyone check it and rip it to pieces if need be and set me in the right direction are the exercises i am doing the best or are there better exercises?
i am also unsure if my order is correct.

Chest
Flat D/bell press 15 reps 3 sets
Dumbbell fly 15 reps 3 sets
Incline D/bell press 15 reps 3 sets
Incline dumbbell fly 15 reps 3 sets
D/bell front raise

Arms
Curl to D/bells over head press
Alternate curls
Concentration curls
Triceps extensions
D/bell kick backs
Bench dips 3 x 25 reps

Legs

D/bell dead lift 15 reps 3 sets
D/bell lunges 15 reps 3 sets
Calf raises 50 reps 3 sets
Seated D/bell calf raises 15 reps 3 sets
D/bell squats 20 reps 3 sets

Abbs

50 x leg raises 3 sets
40 x crunches 3 sets

Cheers in advance!

post up your diet aswell, you might have to add in some red meats and bit more fat from what you've said so far.

it looks like you have to up the weight as you are managing 15reps quite easy now.

i wouldn't bother with dbell front raise as the front delts would've got enough work from chest.

put dbell squats and dbell deadlifts at the start of your leg workout as they are the most taxing.

you need some back work.

i would drop the arms as when you add the back work in, the arms get worked enough.

i would also put legs first in the workout.

[purplemonkey]

agree with dope you need to post your diet up, also 2 hours per weight sessions seems a little excessive

[Falkirk boy]

Cheers for the reply’s Not had a chance to get back on-line over the weekend. I will change my routine to legs first and drop the front raise. What is the ideal reps to complete I’ve heard people say 8 – 12 and others 15?
Can you advise me of any good back work and any exercises I should drop if I add these in to my routine as I said before my work out is about 1.5 – 2 hours at present I’ve posted what I eat on a daily basis. My breakfast and lunch are always the same my dinners vary I usually have 2 chicken breasts each night I only eat red meat and tuna steak once a week this is mainly due to the cost. Would it be a good idea for me to try and increase this?


Breakfast

Protein shake (50g with 400ml skimmed milk)
Large bowl of cereal 500ml of skimmed milk

Snack

2 pieces of fruit apple orange or kiwi

Lunch

2 poached eggs toast
chicken salad

Dinner

2 chicken breasts with potato’s and veg

or

tuna steak or sirloin steak potatos and veg

or

2 chicken breasts large portion of pasta

Pint of semi skimmed milk


After training

50g protein shake with 400ml skimmed milk

[dieten6134]

limit your workouts to hour MAX, most people train for 45 min-1 hour. i would aim for 8-10 reps as 15 is probably more for endurance than anything else. i find its occaionally good to do 15 reps but stick primarily to 8-10.

back routine (example)

barbell rows
dumbell rows
deadlifts
lat pulldown
cable rows

pick 3 or 4 of these to do. i would most definately include pull ups or chin ups as i find these great but wasnt sure what your level is as these can be difficult for some people

[Was_once_fat_dave]

Baring in mind your equipment limitations you'll best of doing DB rows and Deadlifts and then finding somewere you can chin/pull up from from. If you can't find anywhere you could look into purchasin gone of these things discussed in this thread

[Falkirk boy]

thanks guys i will include some back work into my routine and up the weight i am lifting hopefully notice some good benefits. i quite fancy a pull up bar but don't think the missus would be to impressed maybe worth a thought though