Hi guys, i just bought myself some equipment to train at home that includes a pair of dumbell, adjustable bench and a barbell. I started training yesterday morning by following the workout chart below i found on web.

Monday
Full Body
Exercise Sets Reps
Dumbbell Squat 3 6-12
Dumbbell Bench Press 3 6-12
One Arm Dumbbell Row 3 6-12
Standing Dumbbell Curl 3 6-12
Two Arm Seated Dumbbell Extension 3 6-12
Sit Up 3 10-25


Wednesday
Full Body
Exercise Sets Reps
Dumbbell Step Up 3 6-12
Dumbbell Stiff Leg Deadlift 3 6-12
Seated Dumbbell Press 3 6-12
Standing One Leg Dumbbell Calf Raise 3 10-20
Dumbbell Shrug 3 10-15
Dumbbell Side Bends 3 10-15


Friday
Full Body
Exercise Sets Reps
Dumbbell Lunge 3 6-12
Dumbbell Floor Press 3 6-12
Wide Grip Pull Up 3 6-12
Standing Hammer Curl 3 6-12
Lying Dumbbell Extension 3 6-12
Lying Floor Leg Raise 3 10-25

After training, i only feel that my bisep is sore, chest and forearm not much feel. So i plan to build my own workout chart to focus on the area i wanna train. Can anyone teach me how to build a workout chart?what should i take note?what can be or cannot be done?Can show me some example of your own full body training please?

The workout wont be effective if you are training all bodypart in 1 day.

Besides, on Monday you only got 1 chest workout and how effective it could be let alone its only 3 sets and the weight of your dumbbell not heavy enough.

My advice, since you are training at home, train everyday and split the workout according to bodyparts.

Thanks for the fast reply, if train everyday, how many body parts category should i split? is it 1 week train chest for 1 day only, next day leg, next day hand? and then next week start from chest again? is there any example for a workout chart like that?thank you very much for the reply.

I cant tell you exactly all the workout to do, but if you are going for SIZE, make sure the rep range is 8-12 (which is your max rep), 4 sets excluding warmup.

Yes, like what you said, 1 part only once per week but make sure its effective enough. 5 body part, which are Chest, Back, Shoulder, Arm, Leg.

Check bodybuilding.com or other websites for workout using dumbbell.

Thank you very much, will do some research with your info on bodyparts. Thanks again.