Time to change dumbbell routines

[4150]

I have been doing the same dumbbell routine for quite a while. I copied a routine I found online. It's a 3 day split, which is what I see a lot of people on here doing. I am still confused as to whether or not a person can "over train" or not. I have read it is possible and not possible. What do you think about this routine? I was lifting 5 days a week so with this I could run
on elliptical 2-4 days a week.


TUESDAY

Sets Reps
Date
Muscle Groups Chest/Back
Dumbbell Bench Press 3 10 – 12
Dumbbell Flies 3 10 – 12
Pushups 3 to exhaustion
One Arm Dumbbell Row 3 10 – 12
Bent Over Dumbbell Row 3 10 – 12
Dumbbell Lying Row 3 10 – 12
THURSDAY

Sets Reps
Date
Muscle Groups Arms/Shoulders
One Arm Seated Dumbbell Extensions 3 10 – 12
Dumbbell Triceps Kickback 3 10 – 12
Dumbbell Alternate Curls 3 10 – 12
Dumbbell Hammer Curls 3 10 – 12
Dumbbell Front Raise 3 10 – 12
Dumbbell Lateral Raise 3 10 – 12
SATURDAY

Sets Reps
Date
Muscle Group Legs
Dumbbell Squats 3 10 -12
Dumbbell Lunges 3 10 – 12
Dumbbell Calf Raises 3 15 – 20

 

[tbonexl]

That works?

 

[4150]

That works?

You just answered my question with a question. I don't know if it will work. I posted it so more experienced people could tell me what they think. Soooo.... what do you think?

 

[tbonexl]

I wouldn't do it but that's just my opinion. Your dumbbells rows are essentially the same movement. I would pick one of those rowing movements and do chins and dead lifts. It just seems very odd to me. Are u doing this at a gym or at home? Some p90x stuff going on!

 

[4150]

I work out at home. I have and like dumbbells. I GTS'ed dumbbell routines and I found this one. For some reason it does have a lot of rows. I have a chin-up bar so I can sub those and the deadlifts. Anything else look suspect? Don't be afraid, I am here for opinions!

 

[Mrrippedzilla]

For chest/back day get rid of one of your horizontal pulling movements and add a vertical pull (chins, lat pulldowns, etc). If you only have access to dumbbells then you could do decline pullovers or yates-style deadlifts (focus on pulling with your lats and letting them "hang").

Add a compound shoulder move (dumbbell shoulder press, Arnold press, etc) in place of front raises.

Your leg day is far too basic for my liking - hopefully your not a typical brah who has skinny legs
Even if your limited to dumbbells, you can do squat variations (paused, split, front, etc) plus some bodyweight glute and hamstring work - lying one leg hamstring curls, lying one leg glute extensions, etc.
Basically, you need to increase the volume on your leg day because otherwise it looks like you simply don't care about training them (comparing volume here vs other days).

As for overtraining - no, your not even close to it.
In fact, I recommend you do that routine 2x week so you end up training 6 days total.

 

[tbonexl]

Could probably throw in some close grip type of pushing movement for triceps. You could pre-exhaust with flys before pressing moves. You can do lunges before squats and hamstrings.

 

[Roush]

. I am still confused as to whether or not a person can "over train" or not. I have read it is possible and not possible.

I wouldn't worry about it with a dumbbell routine,, your not doing super heavy lifts that tax the nervous system. As for over training, IMO, the concern is way over exaggerated .. If someone is over training, that really means they are just not getting enough sleep or not eating enough. Taking a set number of scheduled days off to keep from over training is a bad idea,, most people don't train enough, they need more of their muscles to have more time under tension, not less...

Even if your sore, that's not always a reason for complete rest,, my last 'day off' my pecs were really sore, so I decided to do a bunch of sets of push ups while really mentally focusing on the chest,, basically to drive blood and nutrients to the sore muscles, the next day they felt great, nice and refreshed.


Note: I think it is possible to "over train" in a single workout,, meaning if you workout high intensity for three hours straight, at some point during that workout your body will stop using energy sources to fuel the work out and will become catabolic and begin using muscle for energy. Your better off training twice a day and splitting that 3 hour workout up so you can refuel

 

[4150]

So taking into account the modifications to the routine at the advice of the posts on this thread, do you think this is enough? I ask this because I don't have experience building my own routine. So far I just copied them from the internet and my main goal was to have fun doing it. I plan to do a cycle in the not too distant future and want to be absolutely serious about it. There is no gym in my small town so that is out of the question but I would be willing to invest in more home equipment if it would pay off. I really appreciate all of the advice so far!

 

[tbonexl]

Get your routine down before starting gear. It's good to do little tweaks here and there to mix it up a lil bit.

 

[4150]

Get your routine down before starting gear. It's good to do little tweaks here and there to mix it up a lil bit.

That's exactly why I started this thread. I want to get a functional routine. Do you think this routine is worth a shit? If not what would you change?

 

[Roush]

The problem with routines, is ummm, they are routine.. Consistency is definitely the most important aspect in this game, but routine and consistency are not the same thing.

Don't worry about having the perfect 'routine'.. In fact being routine is just gonna have the body accommodating itself and getting used to the routine. . Just hit all sorts of routines and moves and mix it and do different things, find what works for you, but keep your muscles shocked and always guessing and growing (that's not a routine that's consistency)..

Get in tune with your body and once you know what works you may walk into the gym with no routine planed, not even knowing the body part u feel like working,, but instinctively you'll get it done (no routine needed)