advice

PTH2009

heres a home workout I do using 5kg Dumbbells 15kg Barbell and 7.5kg Kettlebells. what would you change. is it too much or too little for a beginner ??. I do it 2 times a week and sometimes I do parts of it other days of the week. I lost a bit of weight doing it. 5.6, 28 year old male @ 13 Stone. never played sport and not much lifting experience

10x Shoulder press
12x bicep curl
12x triceps kettlebell
12x bicep curl
12x Triceps kettlebell
12x bicep curl
12x triceps curl each arm

10x Shoulder press (sit down)
20x shoulder kettlebell (20x each arm)

5x overhead
15 Barbell Squats
20x chests 1
15x chest 2
10x Chest 3 (Valley Press)
20x deadlift
10x back barbell
30x half push ups/full
20x Calve Raises
Stretches

Transform

PTH2009 wrote: »

heres a home workout I do using 5kg Dumbbells 15kg Barbell and 7.5kg Kettlebells. what would you change. is it too much or too little for a beginner ??. I do it 2 times a week and sometimes I do parts of it other days of the week. I lost a bit of weight doing it. 5.6, 28 year old male @ 13 Stone. never played sport and not much lifting experience

10x Shoulder press
12x bicep curl
12x triceps kettlebell
12x bicep curl
12x Triceps kettlebell
12x bicep curl
12x triceps curl each arm

10x Shoulder press (sit down)
20x shoulder kettlebell (20x each arm)

5x overhead
15 Barbell Squats
20x chests 1
15x chest 2
10x Chest 3 (Valley Press)
20x deadlift
10x back barbell
30x half push ups/full
20x Calve Raises
Stretches

progressive resistance = as you get stronger you're going to have to increase the loading or at least look for ways to use the same loading with different exercises e.g. lunges instead of squats etc

Overall you should be doing chin ups there also or at least the same number of upper body pulling exercises to pressing exercises - shoulder health and all that

Cocksy

it's a good plan for beginner

CIARAN_BOYLE

You need more weight or you will sharply plateau.

PTH2009

Transform wrote: »

progressive resistance = as you get stronger you're going to have to increase the loading or at least look for ways to use the same loading with different exercises e.g. lunges instead of squats etc

Overall you should be doing chin ups there also or at least the same number of upper body pulling exercises to pressing exercises - shoulder health and all that

chin up bar not an option atm

what other types of exercises would u recommend ??

plan on buying a new weight set after Xmas but I have a few plates somewhere I could prob use them

don't like the gym so home workouts for me

drdeadlift

How long have you been doing this workout and how much weight have you lost since starting?
Working out at home can be great crack even if you re lacking the equipment

PTH2009

drdeadlift wrote: »

How long have you been doing this workout and how much weight have you lost since starting?
Working out at home can be great crack even if you re lacking the equipment

on and off since the summer

nothing much about half a stone and my waist and shirt size is down (36-34 and Large too medium shirt)

Mellor

PTH2009 wrote: »

chin up bar not an option atm

Why not?

PTH2009

Mellor wrote: »

Why not?

no space for it in the room

Cocksy

but increase the exercises every week

Mellor

PTH2009 wrote: »

Mellor wrote: »

Why not?

no space for it in the room

A door frame bar takes up no room

Transform

exactly like this - https://www.amazon.co.uk/Body-Sculpture-Total-Upper-Workout/dp/B003H9LK14/ref=cts_sp_1_vtp?pf_rd_m=A3P5ROKL5A1OLE&pf_rd_p=1212178027&pf_rd_r=2715494f-db81-11e7-b848-adb34fef3c70&pd_rd_wg=sLYMy&pf_rd_s=desktop-detail-softlines&pf_rd_t=40701&pd_rd_i=B003H9LK14&pd_rd_w=6fcos&pf_rd_i=desktop-detail-softlines&pd_rd_r=2715494f-db81-11e7-b848-adb34fef3c70&_encoding=UTF8

drdeadlift

Transform wrote: »

exactly like this - https://www.amazon.co.uk/Body-Sculpture-Total-Upper-Workout/dp/B003H9LK14/ref=cts_sp_1_vtp?pf_rd_m=A3P5ROKL5A1OLE&pf_rd_p=1212178027&pf_rd_r=2715494f-db81-11e7-b848-adb34fef3c70&pd_rd_wg=sLYMy&pf_rd_s=desktop-detail-softlines&pf_rd_t=40701&pd_rd_i=B003H9LK14&pd_rd_w=6fcos&pf_rd_i=desktop-detail-softlines&pd_rd_r=2715494f-db81-11e7-b848-adb34fef3c70&_encoding=UTF8

I had one of these when i lived in Dublin,for a few weeks i moved back in with my dad as i was moving country.The pull up bar wouldnt fit on one doorframe in his house,i wont explain to yous the effort that went in to perform a pull up.

PTH2009

moved up my dumbbell weight by 4kg

now doing 12kg each arm instead of 10kg

obv very small increase by content

Transform

PTH2009 wrote: »

moved up my dumbbell weight by 4kg

now doing 12kg each arm instead of 10kg

obv very small increase by content

adjusting the weights only will give very short term results, look to change the movements you use in each session - not radically just adjust tempo, loading, change exercise, do isometric holds etc is not change for the sake of change, you want to force the body to adapt and you're a little limited by how much you can simply add with weight

Changing to a movement that its equally easy to the one you're already doing is change for the sake of change e.g. you do a different chest exercise but its not offering any change in overload or radically different exercise

A good change would be e.g. banded bench press here - https://www.youtube.com/watch?v=vYy2u7T6iQs or dips versus just doing the same bench exercises.

IMO you've too many exercises in on a single day, 5-6 movements per day would be more than enough.

Id add also there is zero core work listed, start with all this - https://www.youtube.com/watch?v=2Fr8TWtrnLI&t=7s