need a new full body workout - for beginner

[dawbg4]

To start with, i started split body workout for gaining muscle and it failed epically. Its time for change. So i would really like someone to help me make a new full body workout routine.

I have dumb-bells and pull up bar to work out with at home so please only suggest exercises that use those.

It would be nice if the reps, sets and days are also included.

Thanks.

[swanso5]

how heavy is are the wts you have? for you?

[dawbg4]

right now i have 10 lbs, 15, 20, 25 however, in a week ill have 2 50 lbs adjustable dumbbells.

i do with 25 lbs right now, although i can handle heavier.
i can only do 10-20 lbs for shoulders and triceps exercises.

[dawbg4]

it this good for full body workout

Barbell Chest Press: 8-10 Reps for 3 Sets
Pull Ups (Can be performed on a pull-up station with assist or a traditional pull-up bar): Perform as many pull-ups as you can for 3 sets.
Standing Military (Barbell or Dumbbell) Shoulder Press: 8-10 Reps for 3 Sets
Barbell Squat: 8-10 Reps for 3 Sets
Seated Calf Raise: 15 Reps for 3 Sets
(Optional) Dumbbell Bicep Curls: 8-10 Reps for 3 Sets
(Optional) Tricep Bench Dips: Perform as many dips as you can for 3 sets.*
(Optional) Back Extensions: One Set of 15**
Swiss/Stability Ball Ab Crunches: 20-25***

Rest and Recover for at least 48 hours.

Workout #2 (Day Two) Exercises

Dips: Perform as many reps as possible for 3 sets*
Cable Rows: 8-10 Reps for 3 Sets
Seated Dumbbell Shoulder Presses: 8-10 Reps for 3 Sets
Barbell or Dumbbell Deadlifts: 8-10 Reps for 3 Sets
Smith Machine Standing Calf Raises: 15 Reps for 3 Sets
(Optional) Dumbbell Hammer Curls: 8-10 Reps for 3 Sets
(Optional) Overhead Seated Dumbbell Tricep Press: 8-10 Reps for 3 Sets
(Optional) Back Extensions: One Set of 15**
Hanging Leg Raises/Roman Chair (Abs): Perform as many as you can for 3 sets***

Rest and Recover for at least 48 hours.

Workout #3 (Day Three) Exercises

Dumbbell Chest Press (Vary the position of the bench from flat to incline across sets): 8-10 Reps for 3 Sets
Bent Over Dumbbell Rows (can be performed in a Smith Machine as well): 8-10 Reps for 3 Sets
Upright Rows (Dumbbell or Barbell): 8-10 Reps for 3 Sets
Lying Leg Press: 8-10 Reps for 3 Sets
Seated Calf Press (Performed on Leg Press Machine): 15 Reps for 3 Sets
(Optional) Reverse Bicep Curls (Palms down): 8-10 Reps for 3 Sets
(Optional) Lying Tricep Dumbbell Extensions (”Skullcrushers”): 8-10 Reps for 3 Sets
(Optional) Back Extensions: One set of 15 **
V-Crunches/Jack-Knife Sit Up (Abs): Perform as many as you can for 3 sets.***

[swanso5]

some good, mostly bad

[dawbg4]

some good, mostly bad

can you update them for me please

[swanso5]

gave u some yesturday

[dawbg4]

Day 1: deadlifts, floor presses, db rows, single arm shoulder press, split squat all x 6 - 12 x 3 - 4 sets each pull ups, dips

day 2: squats, chin ups, push ups with feet up on a bench, standing bent row, 2 arm shoulder press, reverse lunge the same...rotat through these 2 workouts, kick back.

so i do these 2 times a week?

like monday- day 1 tue: day 2; thur: day 1 frid: day 2?

[swanso5]

mon, wed, fri...so you do 1 workout twice one week and once the next week

[dawbg4]

so the whole updated workout routine is
W/O 1:
Dead lifts: 6-12 reps; 3-4 sets
Floor presses: 6-12 reps; 3-4 sets
Single arm shoulder press: 6-12 reps; 3-4 sets
Dumbbells rows: 6-12 reps; 3-4 sets
Split squats: 6-12 reps; 3-4 sets
Pull ups: 6-12 reps; 3-4 sets
Dips: 15 reps; 3-4 sets

W/O 2:
Squats: 6-12 reps; 3-4 sets
Chin ups: 6-12 reps; 3-4 sets
Push ups: 15 3-4 sets. Feet up on a bench.
Standing bent over rows: 6-12 reps; 3-4 sets
Kick back: 6-12 reps; 3-4 sets.
2 arm shoulder press: 6-12 reps; 3-4 sets.
Reverse lunge: 6-12 reps; 3-4 sets
Monday: W/O 1, Tuesday: rest, Wednesday: W/O 2; Thursday rest; Friday: W/O 1; sat sun: rest. monday: W/O 2 and so on


thank you very much btw :O)

[swanso5]

i'll go a bit further...

mon
deads paired with pull ups
floor press paired with db row
split squat paired with single arm shoulder press
* if dips are bnech dips then don;t worry about them...if they're proer upright dips then we can do them on day 2

wed
squats paired with chin ups
bent row paired wirth push up
2 arm shoulder press paire with reverse lunge
* kickbacks are shit, really they are

fri - repeat mon

mon - repeat wed and so on

[dawbg4]

can i replace kick backs with tricep extension or regular dips?
is this an example of paired:
dead lift 8 reps then start doing pull ups 8 reps then dead lift 8 reps and so on?

thanks

[swanso5]

i wouldn't

and

yes

[dawbg4]

aight thanks

[dawbg4]

i did w/o 1 today and it took me 30 mins to do it all. Am i suppose to wait after every paired sets?