Please give some advice on my workout routine. I am very limited by equipment as I only have dumbbells, pull-up bar, and treadmill. I have lost 60 lbs using this equipment but now I want to start adding muscle mass. I have no gym near me and don't have hardly any money for equipment. I will workout M/W/F alternating workout A and workout B.
Chest - hip pushups 3xFailure
Shoulders - DB Overhead Press 3x8
Triceps - Lying Triceps Extension 3x8
Back Width - Wide Grip Pull-ups 3xFailure
Back Thickness - Bent Over DB Rows 3x8
Hams - Stiff Leg DB Deadlift 3x8
Quads - DB Lunges 3x8
Calves - Weighted Calf Raises 2x35
Biceps - DB Curls 3x8
Forearms - Hammer Curls 3x8
Days off (T/Th/Sat) I do sprinting intervals on treadmill.
Sunday - Complete day off.
My diet is pretty clean. Try to get 2800-3000 calories which is at or just above my maintenance (sedentary job).
Strive for Macro breakdown of
Protein - 200g
Fats - 100g
Carbs - rest to reach calorie intake.
Stats - age 32, height 5'11", weight 185
Picture of me current for BF estimation
Can I add mass with this plan. Not looking for a lot but a little more than I have now. Or am I wasting time due to lack of equipment.