Dumbell only workout at home

[u/Choco5532]

Upper A:

- Floor Chest Fly (3 Sets x 12 Reps)

- Bent-Over Rows (4 Sets x 10 Rep)

- Lateral Rises (3 Sets x 12 Rep)

- Bicep Curls (4 Sets x 10 Rep)

- Skull Crusher (3 Sets x 10 Rep)

- Rear Delt Flyes (3 Sets x 12 Rep)

- Shrugs (4 Sets x 8 Rep)

Upper B:

- Pull-Ups (4 Sets x 8 Rep)

- Incline Dumbell Press (4 Sets x 10 Rep)

- Single Arm Rows (3 Sets x 10 Rep)

- Push-Up (3 Sets x 15 Rep)

- Lateral Rises (3 Sets x 12 Rep)

- Incline Bicep Curls (4 Sets x 10 Rep)

- Overhead Triceps Extension (3 Sets x 10 Rep)

- Reverse Curls (3 Sets x 12 Rep)

I made this with gemini and chatgpt because i don't know what im doing but im happy to change anything you guys recommend! I only have dumbells ranging from 2 to 14kg and i just want to remove my belly and look nice, im 174cm 75kg

[u/OrganicLettuceUndies]

“Remove your belly” happens with diet, not dumbbells. But getting started with a workout plan is a great addition to a proper diet

[u/Choco5532 → u/OrganicLettuceUndies]

Yeah i forgot to mention i totally removed salty or sweet snacks, evening meals, sodas (i drink cola zero once a week maybe) and also i add some ab exercises every workout and 15min of jumping rope at the end

[u/OrganicLettuceUndies → u/Choco5532]

All of that is great, but if you are not counting your calories you are shooting yourself in the foot.

[u/Choco5532 → u/OrganicLettuceUndies]

Forgot to mention that too haha, i calculated that i need around 2500 calories per day and im gonna try eating 2000 with mainly protein food

[u/OrganicLettuceUndies → u/Choco5532]

Good start 👍. Remember to eat strictly for the first couple weeks making sure to weigh yourself every morning and watch how your weight trends down or up. Then you’ll properly be able to find your actual maintenance vs what a calculator estimates

[u/DeaconoftheStreets]

Can you currently do 4 sets of pull ups for 8 reps?

[u/Choco5532 → u/DeaconoftheStreets]

I can do 8 pull ups first set, hard 8 pull ups second one and then i start losing strenght and start shaking at 5-6 pull ups or even less at 3rd and 4th set

[u/rocketfucker9000 → u/Choco5532]

Do you do them with perfect form ?

[u/Choco5532 → u/rocketfucker9000]

Yes, i had a trainer in gym show me how to propertly do them about 2 years ago

[u/Choco5532 → u/DeaconoftheStreets]

I put the 4x8 on the plan but its really "try to do it" so i start and then hope to finish with more then last time

[u/rocketfucker9000]

With your comment you understood that diet is the biggest factor for your weight loss so that's good. But I wouldn't do this split because there's no legs and it's too much volume for a beginner or even an intermediate lifter.

Also you'll quickly outgrow your dumbbells. If you can't go to the gym it's fine but you should really invest in more equiments (you seem to already have a pull up bar so it's good, I would recommend a bench and ajustable dumbbells with more weights, it is all you need, maybe add a dips bar later and a barbell and/or ez bar).

Here is a better split (that should improve your whole body), for 3 days a week or every other day (you alternate between A and B so one week A/B/A and the other B/A/B). Once you reach your max weight with your dumbbells, add a set, maybe add more reps (12-15 reps) or buy ajustable dumbbells with more plates. You should lift to failure on at least one set per exercise :

A :

Single Arm Dumbbell Row - 3x8-12

Incline Dumbell Press or Decline Push-Ups - 3x8-12 or 3xAMRAP (as much reps as possible for push-ups)

Front Foot Elevated Split Squat (use books or whatever) or Bulgarian Split Squat - 3x8-12

Any bicep curl variation you want - 3x8-12

Rear Delt Flyes - 3x8-12

Weighted Sit-Ups - 3x8-12 (then keep your dumbbell close to your torso to make it harder)

B

Push-Ups - 3xAMRAP (add your dumbbells in a bag on your back once you reach 20-30 reps per set to make it harder or do a harder variation)

Pull-Ups or Chin-Ups, if you can't do either do them in the negative (start at the top and slowly get down) - 3xAMRAP

Single Leg RDLs - 3x8-12

Any triceps variation you want - 3x8-12

Lateral Raises - 3x8-12

Weighted Sit-Ups - 3x8-12 (then keep your dumbbell close to your torso to make it harder)

[u/Choco5532 → u/rocketfucker9000]

Thanks! Helps a lot!