Monday
CHEST
- Flat Dumbbell Press
- Dumbbell Flyes
- Wide Form Push Up

ABDOMEN
- Legs Raised Crunch
- Straight Legs Raise

SHOULDER
- Seated Dumbbell Press
- Dumbbell Upright Row
- Bent Over Lat Raise

Tuesday
- 15minutes Rope Skipping

Wednesday
BACK
- Double Dumbbell Row
- Lying Dumbbell Extension
- Back Extension

BICEP
- Standing Hammer Curl
- Concentration Curl

TRICEP
- Overhead Tricep Extension
- Tricep Push Up

Thursday
- 15minutes Rope Skipping

Friday
THIGHS
- Dumbbell Squat
- Front Lunge

CALVES
- Standing Dumbbell Calve Raise

Saturday/ Sunday
- Rest Day
- Meal prep for the week

==================================
Height 170cm, weight around 65kg the last time I measured...
My goal is to lose my body fat and gain muscle at the same time (Is the proper term called "getting lean"?)
Im starting with dumbbell at home and will start to hit the gym next month with a friend, this is just temporary for home workout...
As a newbie, I came out with this myself and have no idea if it's good enough for my goal...
Any insight and suggestion is very appreciated, thanks in advance guys

park 1st...i need to know too
just starting workout.......

My diet, if that's relevant, are consistent of more protein over carbs, I usually cook lean chicken breast with some veges like zuchini, sweet potatoes, broccoli etc

you are 170 cm and weight just 65kg...skinny fat?
cont doin what you doing rt now (since you will start ur gym nxt month)
but, once you get into gym..please,please change the routine
here some routine
wo day 1
squat (5setx5reps) start with empty bar 1st..add weight,until you can perform 5 proper reps anymore..reduce the weight bu 2.5kg each..that your working weight (for 5 set)
bench press (5x5)----same (except reduce weight 1.25 each side)
deadlift (1x5)-----same

wo day 2
squat (5x5)---same
overhead press (5x5)----same (except reduce weight 1.25 each side)
DL-----same

wo day 3
same as wo day 1 (just add weight as below)

after 1st week..add weight for each exc 5 kg for SQ and DL, 2.5 kg for BP and OHP..until you hit platue..usually take a 2,3 month depend
for the moment..do a research on body form while doing those exc..reccomended alan thrall youtube channel
do reading on diet ect recommended thestrongpage[.]blogspot[.]com in bahasa melayu
enjoy

Bro, No love for rows though? This should be some form of modification from Starting Strength/ Stronglifts right?

And isnt it actually easier to start with empty bar or maybe 2.5kg on each side, for all exercises except for deadlift? And add 1.25 in the next wo day. That's how i started anyway. Because if keep on adding weight in the same session, especially the first, don't think it would provide accurate working weight as fatigue kicks in?

Read the pinned thread:

https://forum.lowyat.net/topic/371250

Why not just simplified like:

Chest
Back
Arm
Leg
Shoulder

Rest

At least 6 "patterns" of relevant body workout for the same day. 4 sets, 1 warm up included.

Just my dua sen.

This post has been edited by heavensea: Oct 15 2016, 02:53 PM

haha..that adding just for 1st time you go to gym to determine your working weight,of coz it cause a bit fatigue..no need to start with empty bar (20kilo) n and add weight nxt wo day (25kg for dl..whatt?), dont underestimate your body...if your form n technique is goodly execute there are no problemo..
for next working day..of coz no need for you to repeat the same method..just start with warm up and up to working set add the weight n care for form.n technique..you can replace dl with row tho..or add on as add excercise on wo2 day

This post has been edited by toman88: Oct 16 2016, 09:08 AM

Sorry about the bold part but I cant comprehend what you mean there

Thank you for the link, MAX-OT workout seems good

Is it more benefitial this way? I'm just doing what I listed because I have never see a routine that concentrate on one part per day, but then again it might just be me lacking research

focus one part of body per day can achieve more desirable result, becaue of u will use "conflict of body muscle" strength to push/workout if u mixing different body parts on the same day.

However arm, (triceps/biceps) can mixed into the end of each single day of "particular" workout.

You can YouTube keywords like:
Chest workout
Back workout
Leg workout
Shoulder workout
Biceps , triceps workout


This post has been edited by heavensea: Oct 16 2016, 11:08 PM

in 1st session you in the gym...the workout is to determine your working weight (the weight that you will do certain reps n sets ,for example 5x5 squat- its not include warmup set)..just add the weight on empty bar,do 5 reps..add again,until you are unable to continue 5 reps in PROPER FORM..if you do 5 reps in shit form..doesnt count)
so for next wo day..just do warmup set for 3-4 set and then add weight to your working weight (and add 2.5kg for BP and OHP, 5kg for SQ and DL, execute the 5 reps..for 3 set of working set (3x5)...continue to do so in upcoming WO day until you hit platue (unable to execute 5 proper reps anymore in your working weight of coz)

bro seriously i dont know where you get the ideas about conflict of body muscle thing..the body split has its own good..but not if you are newbie..the is the reason why the programs are call starting strength or starting stronglift...because its build your foundation...you built your strength 1st..after that then decide what you want to do (what you wanna to be)..a powerlifter?bodybuilder?strongman?weightlifter?...dont got caught in the hype that begginer should do the body split (as above)..a tricep days..a deltoid day...as i said before..they have their own function like if you aim for body symmetrical (like pro/experience BB do)
for newbies is absolute no because what muscle you want to symmetry with if you dont have one...remember if your WO should contain more compound than isolate exercises..

This post has been edited by toman88: Oct 17 2016, 12:22 AM

Height 170cm, weight around 65kg, ts is new right?

So you recommend ts to rojak those exercises as a fresh man?
Split also good for ts to remember / familiar "how to do it right" for each different body exercises. Imho new man shd train, learning and fixing their postures before we talk further.

How to makan, buy what protein, apa program x need to research first. Be consistent for 9 months then baru plan. Many ppl was passionate but tutup kedai after few months or even weeks..

Just my dua sen as an average Joe.

whut? bro serously?? ...enuff said..nah: baca blog nie..bro pacat...khatamkan
http://thestrongpage.blogspot.my/2011/01/b...rain-macam.html
they are not rojak exercises..they are MAIN exercise... the very very very core one..

ok sir
My bad, I baca seriously later.

Man, what was I thinking? This is the workout set that I came out with years ago when I still have a suitable workout bench at home. I stopped working out that time due to my surgery and I forgot I no longer have the bench so now I am face palming myself