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Good Starting Program?

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Any comments\changes to this as a starting lifting program?


About me: 36, 6'1. I started getting in shape a few months ago and have leaned down to just over 180 from 200. I've been doign a body for life workout 3-4 weeks now, but I really enjoy the weight training and want to do it four days a week rather than three. I don't belong to a gym (or have time in juggling family\work) so I workout at home with a bench and plate dumbbell setup.


Here's what I am thinking -- 3 sets for each, 6-8 reps. Thoughts?


Mon - Chest\Biceps\Abs

DB Bench Press

DB Incline Bench

DB Flys


Alternate Bicep Curl

Hammer Curls

Concentration Curls


DB Side Bends



Tues - Back\Calves

One Arm DB Rows

Bent Over Two-DB Rows

DB Deadlist


DB Calf Raises x2


Wed - 30 Min HIIT Cardio\Abs


Thurs - Shoulders\Triceps

DB Cuban Press

DB Shoulder Press

DB Upright Row

DB Shrugs


DB Incline Triceps Ext

DB One Arm Tricepts Ext


Friday - Legs

DB Squats x2

DB Lunges

Leg Extensions

Lying Leg Curls


Sat - 30 min Cardio\Abs


Sun - Rest

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Dumbbell bench: 2-3 warm up sets then 3 heavy ish sets of 8-10 reps


Dumbbell incline:3x8-10 reps 


Flat or incline flyes:3x15 (light)


Diamond push ups: 4xfailure


Skull crushers: 3x10-12 reps




Dumbbell press: 2-3 warm up sets then 4x15 (always use these first)


Shoulder complex: 20 reps front raise/20 reps side raise/20reps rear raise...x3 rest 2 mins per set




Upright dumbbell rows: 3x15 


Side/rear raise super set 8-10 reps side then 8-10 reps rear raise=1 set....x2


Then any two bicep movements you like.





Buy a pull up bar


Dumbbell deadlift: 2-3 warm up sets then 3x5 


Pull ups various grips:  what can you currently manage?


Single arm Dumbbell rows:5x10


Shrugs:3x20 heavy as possible on last set.




Prison squats: 100 reps


DumbbellSquats: 5x10


Goblin squats: 5x10


Dumbbell stiff legged deads: 2x20


Walking lunges. 3 rounds of 40-50 steps.



As with any program it's better to star light & progress slowly 

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Awesome - thanks for the feedback! My next purchase is going to be a pull up bar.


On warm up sets, how much weight should the warm up be? Last night DB bench press I did three sets of 35x8. Would you recommend a warm up with something like 20s?

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