Looking for a new workout...any suggestions?

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    Looking for a new workout...any suggestions?


    Hello,

    I have been doing the following workout for about 2 months now, and I am ready to switch things up a bit. Looking for some suggestions on a good workout to start with my pheradrol/mega zol cycle. One of my biggest problems is that I workout in my basement, and all I have is dumbells, a incline/decline/flat bench (no bar or anything just the bench), and a pullup/dip machine. Here is what I am currently doing:

    Mondays - Chest/Tri's

    Flat Dumbell Bench - 4 Sets of 10
    Incline Dumbell Bench - 3 Sets of 10
    Incline Dumbell Flys - 3 Sets of 10
    Dips - 3 Sets of 10
    Dumbell Skull Crushers - 3 Sets of 10
    Overhead Dumbell Press - 3 Sets of 10

    Tuesday - Shoulders

    Dumbell Shoulder Press - 3 Sets of 10
    Arnold Dumbell Press - 3 Sets of 10
    -Hold two dumbbells in front of you at about upper chest level with your palms facing your body and your elbows flexed. Raise dumbbells by extending elbows; abduct and internally rotate shoulders to straight arm position. Lower to original position and repeat.
    Lateral/Front Raises - 3 Sets of 10
    Upright Row - 3 Sets of 10

    WEDNESDAY - OFF

    Thursday - Biceps

    Dumbell Curls - 4 Sets of 10
    Hammer Curls - 3 Sets of 10
    Incline Dumbell Curls - 3 Sets of 10

    Friday - Back

    Superman - 3 Sets of 10
    Stiff-Legged Dumbell Deadlift - 3 Sets of 10
    Bent over Dumbell Row - 3 Sets of 10
    Incline Bench Pull - 3 Sets of 10

    I also do HIIT running on the treadmill 4-5 times per week, and do an ab workout 2-3 times per week. I want to get a squat rack, but haven't been able too yet, anyone know how to get good leg workouts in with just dumbells?

    I am sure this workout could use LOTS of help, so please feel free to give any advice that comes to mind. Thanks for the help guys!

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    First, don't work your delts after chest/tris and your back after bis. I am personally a fan of this split
    Mon- Chest/ Bis
    Tue- Legs
    Thur- Back
    Fri or Sat- Tris/delts

    A good DB leg routine is to do lunges, unilateral SLDL, step-ups and jump squats.
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    thanks rodja, never really thought of this before. im going to give that leg workout a go today too!
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