Hi,
First of all, sorry if I am posting in the wrong section.
I am a beginner in weightlifting.
A little bit about me, My name is Daim. I am from Malaysia. I am 26 years old.
I used to weight around 127kg, and then after two years of jogging (5km morning + 5km evening) and bad nutrition, I manage to get my weight to around 65kg.
I have shortness of breath cause by my GERD and 3 trigger finger on my left hand.
As for my body, it doesn't looks bad when I stand, not good either, but when I lie down on my side or doing plank/push up, the area around my stomach kind of fall off, its real scary, I don't know if its my skin or fat.
Currently, I am doing a 5 days split dumbbell workout, I am on my 17 weeks now.
My routine is as follow :
Day 1
Dumbbell Bench Press 5x12 ( Last Set 16) - 40 sec - (8.5kg) - Failed to keep my back tight
Incline Dumbbell Bench Press 5x12 - 40 sec - (8.5kg) - Failed to keep my back tight
Dumbbell Floor Press 4x12 - 40 sec - (8.5kg) - Failed to keep my back tight
Standing Dumbbell Press 4x12 - 40 sec - (6kg)
Dumbbell Lateral Raise 4x12 - 40 sec - (2.5kg)
Dumbbell Tricep Kickback 4x12 - 40 sec - (8.5kg)
Day 2
Dumbbell Goblet Squat - 12x4 - 40 sec (13kg) Last Set 16.
Dumbbell Stiff Leg Deadlift- 12x4 - 40 sec (11kg) Last Set 16
Dumbbell Rear Lunge - 12x4 - 40 sec (11kg) Last Set 16
Dumbbell Frog Squat - 12x4 - 40 sec (13kg) Last Set 16
Standing Dumbbell Calf Raise - 30x4 - 40 sec (11kg) Last Set 50
Weighted Crunch - 20x4 - 40 sec (3kg)
Side Planks - 60sec EACH SIDE
Day 3
Dumbbell Bent Over Row - 12x4 - 40 sec (11kg) Last Set 16
Tripod Dumbbell Row - 12x4 - 40 sec (11kg) Last Set 16
Dumbbell Pullover - 12x4- 40 sec (11kg) Last Set 16
Reverse Grip Dumbbell Row - 12x4 - 40 sec (11kg) Last Set 12
Dumbbell Bicep Curl (Both Hand) 12x4 - 40 sec (6kg) Last Set 16
Dumbbell Hammer Curl - 12x3 - 40 sec (6kg) Last Set 16
Day 4
Legs & Core Dumbbell Workout
Dumbbell Squat - 12x4 (Last Set 16) - 40 sec (11kg)
Dumbbell Deadlift - 12x4 (Last Set 16) - 40 sec (11kg) -
Dumbbell Split Squat - 12x4 (Last Set 16) - 40 sec (11kg)
Dumbbell Hip Thrust - 15x3 - 40 sec (11kg) -
Standing Dumbbell Calf Raise - 30x4 (Last Set 50) - 40 sec (11kg) - T
Dumbbell Side Bend Alternating - 20x4 (Last Set 30) - 40 sec (11kg)
Plank - 1 Minute
Day 5
One Arm Dumbbell Rows - 12x4 - 40 sec (11kg) Last Set 16
Standing Arnold Press 3x12 - 40 sec (6kg)
Incline Bench Press - 12x5 - 40 sec (11kg) Last Set 16
Chest Supported Row 3x12 - 40 sec - (11kg) - Last Set 16
Dumbbell Pinwheel Curl - 15x1 - 40 sec (11kg)
Dumbbell Pimwheel Curl - 15x2 - 40 sec (8.5kg) Last Set 20
Overhead Dumbbell Tricep Extension - 12x4 - 40 sec (11kg)
Dumbbell Shrug - 20x3 - 40 sec (11kg)
I only have a pair of dumbbell that can go up to 20kg each.
During the time I want to lose weight, everyday after I finished my jog, I go to the scales to check my weight, doing this really gives me the motivation to keep on jogging everyday. But, now, I don't know if the thing that I am doing is having any effect or not on my body which most of the time gets me down and make me wonder if I should keep going.
My target is to have a lean body and gain muscle.
Please give me some advice/tips. Is this routine good for me? Is there anything I should change?
Thanks in advance and I am sorry if this shouldn't be posted here.
