building lean muscles

hey mike,

i think im over with loosing excess fat, now what i want to do is to build lean muscles.

i created a new work out routine that i can do at home.

i only use dumbbells 6 and 8 kilos at the moment

ill do a split workout routine,
and 2 x 150 jumping jacks after the whole day routine

monday (chest) 3 x 8 (shoulders) 3 x 8

bench press
incline bench press
lying fly
incline fly

upright row
front raise
seated shoulder press
lateral raise

tuesday (abdominals)

weighted cruch 2 x 20
dumbbell side bend 3 x 15
bicycle crunch 2 x 20
reverse crunch 2 x 20

wednesday (back) 4 x 10

wide row
dead lift
kneeling one arm row
stiff legged deadlift

thursday (arms)(biceps,triceps) 3 x 8

alternating biceps curl
triceps kick back
one arm tricep extension
seated concentration curl

friday (legs)

squat 3 x 8
side lunge 4 x 10
stationary lunge 2 x 20
toe raises 3 x 8

saturday, sunday (rest)

what do you think?

Comments

Sounds great, best of luck!

Glad to hear you've had success losing the extra fat! The routine you listed out is fine, but you will certainly want to get heavier dumbbells. The keys to getting the most out of weight training (both in losing fat and in building muscle) is to (a) focus on big compound exercises (which you do -- good job) and (b) for each exercise select weights heavy enough that you can only perform 15 or fewer reps before hitting muscular failure. Those 6-8 kilo dumbbells might be appropriate for lunges, front raises, and the bicep and tricep exercises, but almost certainly will be far too light for bench presses, squats, deadlifts, and rows which are the meat of your routine. You are in the best position to gauge your current strength level, but I would guess, assuming you've been working out for at least a few months and are around 150 pounds in weight, you'll probably want 20-30 kilo dumbbells for those exercises and you should expect to keep getting stronger over time and having to buy even heavier dumbbells.

The most economical way of having many different weights at home is to buy adjustable dumbbells like http://www.amazon.com/Lion-Roar-Fitness-Adjustable-Dumbbells/dp/B004UY5C... and then just keep buying new plates for them, which is much cheaper than buying whole new dumbbells. As long as you have weights heavy enough to come close to muscular failure on all the exercises you wrote in under 15 reps your routine is good.

You will also want to make sure your diet is up to par. The easiest way to transition from a cutting diet to a bulking diet is to add 500-700 daily calories, mostly in the form of healthy carbs. Of course, if you prefer you can also design a brand new diet for your bulk from scratch. Either way you should be eating significantly more than when you were cutting and you should aim for a slow steady weight gain of about 1 kilo per month (you might gain more in the first week as your body adjusts to new diet). Just keep track of your weight and adjust calories every few weeks to stay on track for 1 kilo/month bodyweight gain.

yeah maybe ill just go buy a couple of heavier dumbbells. thanks for the advice.
then ill be continuing with this routine.