Hi all, I started working out ( Dumbbells only ) 10 months ago. I'm looking for advice if I should change up my workout routine or i'm good to go ? I will increase the weight / reps as I see fit as I have adjustable dumbbells.

Workout routine as below ( Doing all of the below for each workout session )

Compound Exercise - 5 sets of 5 reps

3 Compound Exercise - Dumbbells Rows / Shoulder Press / Squat

Isolation Exercise - 3 sets of 12 reps

2 Triceps Exercise - One arm triceps extension / Standing both arm overhead extension

2 Biceps Exercise - Hammer / Biceps Curls

1 Chest Exercise - Dumbbells Chest Press

I'm on a 3 days workout schedule, Monday Wednesday Friday, the rest are my rest days. Would love to hear some advice if I need any changing.

Could i know what is your weight 10 months ago and now?

If u are on a 3 days schedule, advise u to split up the work to push pull leg or upper and lower days

and DB chest press is not isolation, its a compound exercise

per session u doing 4 big compound exercises

if u do it correctly, u wont even have any energy left to do 2 bicep 2 tricep exercise

if u do, means u are leaving reps out the tank for the first few compound movements

can group leg, bicep and core to a separate day

I started at 3.5 - 4 KG from the beginning if I'm not wrong, now I'm doing different weights depending on exercises, for 3 Compound I'm doing 9 KG 5x5. For isolation I'm doing 6.5 KG for the rest of Isolation exercises.

Ohh I see, sorry still very new at this. So meaning my workout days currently are monday wednesday friday, so I shouldn't be doing the same compound + isolations exercise for every session, but instead Monday compound, Wednesday isolation ( triceps biceps ) and friday Compound, vice versa repeat ?

This post has been edited by Sotsotzaii: Apr 26 2024, 10:25 AM

Dumbbells Chest Press should be 5 sets. It is compound.


This not necessary. Can do hamstring instead.


All else is fine.
If you have time energy, or another more workout days, can add Hamstring Exercise like RDL or hamstring curls since you are not training hams. No, Squats don't grow hamstrings.

This post has been edited by Armesh: Apr 26 2024, 06:29 PM

Noted, so both Triceps isolation exercise not needed ? Can I know why ?

So for compound it's 5 sets, but how many reps should I go for ? Currently I'm doing 5 sets 5 reps. I also heard Compound exercise's weight should be heavier than isolated exercise ?

Cause DB Bench is gonna work your triceps really good anyway.
For weight, just make sure you use RIR "Reps in Reserve" 0, 1 or 2 weight for compounds.
Isolation can RIR 0.

Reps, anything between 5 ~ 12 is fine. Pick what you like.
I like doing 8~10 reps for everything in my life.

Noted, so my DB chest press is also going to work my triceps the same way an isolated triceps exercise works ?

About the RIR, I understand that it's to failure or almost to failure, but does that mean now I'm on 9 KG for Compound, and 6.5 KG for isolated, so if at 9 KG, I'm not at close to failure or failure at any of my sets and reps, and I can complete them with much effort but not THAT hard, meaning it is time to increase the weight ? The same applies to isolated exercise ?

Yes.
Yes, increase weight once can.
Don't be so obsessed or precise with this things.

Ok got it, yeah I don't wanna get into so deep into it anyway, my goal is actually to just build a nice-looking body and maintain it once I have, not to the extreme or even close to body lifters.

Sorry for asking but just want to simplify things, can I basically just stick to 5x8 for compound, 3x12 for Isolated long term and the only thing I change constantly is the weight, and don't bother about doing to failure etc ?

Yea can.
You need reach RIR 0,1, or atleast 2 if you want good muscle growth.

Sohai Louu, workout routine must build foundation 1st
Big calf and big forearms