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Need advice for my workout routine

I've designed a full body at home workout routine and need advice about it

Vanqu
Vanqu g Muhammed KHAWATMI
8 Post(s)
8 Post(s) Gender: Male Goal: Lose Fat Date Joined: September 9, 2016
Posted

Hi everyone

first of all i'm and overweight 19 years old male 

i weigh 110 KGS (which is like 240 LBS) and i'm 170 CM tall

my goal is to lose weight so i designed a full body workout routine that i can do at home using
only a pair of dumbbells (it's all i got)..

i included the big compound lifts + put some focus on some forgotten muscles (like the rotator cuff)

i do it 3 days a week and on my rest days i do cardio (HIIT)

so here is the program :

4 sets of :
1-bodyweight squats : 15 reps
2-bicep curls : 15 reps
3-tricep extension : 20 reps
4-tricep kickback :12 reps
5-overhead press :10-12 reps
6-dumbbell shrugs : 20 reps
7-romanian deadlifts : 12 reps
8-reverse flys : 12 reps
9-bent over dumbbell rows :12 reps
10-extrenal rotation : 10 reps
11-set ups : 20 reps
12-zottman curls :15 reps

when performing i'm comfortable (no pain and perfect form) but i feel there is something wrong with it
like 12 exercises is too many maybe ? or because i have 3 exercises that requires me to bend over and put pressure on my lower back ?

any ideas/help please ?

and thanks :)

Scott_Herman
Scott_Herman a Scott Herman
7.1K Post(s)
7.1K Post(s) Gender: Male Goal: Bodybuilding Date Joined: August 8, 2008
Posted

well the biggest concern is that you are doing all isolation movements or the most part, I mean.. you can see results like this.. but you should be doing some bodyweight movements that require more energy to perform.

 

Have you checked out any of my circuits in the 12 WEEK CHALLENGE or in the exclusive section under the real time workouts?

Need 1 on 1 coaching? Send me a direct message to learn more!
Vanqu
Vanqu g Muhammed KHAWATMI
8 Post(s)
8 Post(s) Gender: Male Goal: Lose Fat Date Joined: September 9, 2016
Posted

thanks for the reply :)

 

most the isolation is going towards the biceps and triceps (want them to get bigger lol)

 

and i've learnt most of the exercieses in my home workout above from you,really thankful for the great info and tips you share with us :)

 

and yes i've checked some of the circuits and they seem to be really useful, but i only can do it if i had an access to a gym..while i workout at home using only a pair of dumbbells as i've mentioned :/

 

Fender
Fender g Bobby Beck
3 Post(s)
3 Post(s) Gender: Male Goal: Gain Muscle Date Joined: September 9, 2016
Posted

What is your diet? You can never out train a bad diet. Working out is key for muscle growth, but if you want to lose... you need to do the work outside of the gym. That is the hard part. Really, but when you start to see results, and you will, you'll feel like a king.

muscular strength
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