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.

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

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 ?

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 ?

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 ?