beginner routine, any advice?

[sw2green]

I've been working hard on my diet (to lose weight) for 2 weeks now and I have dropped over 10 pounds. Now that I know I can stick with that, I'm ready to start lifting. I'm 6'0", currently 189 lbs.
I've been reading and studying online quite a bit trying to get started on a workout routine. Mainly, I want to get stronger and just basically more fit. However, some size in the chest and shoulders would be nice to go along with a smaller (if not non-existent) gut. I'm not big on gyms (mainly the time factor in travelling to and from, plus the money and convenievce of just staying at home) and I am going to start out using just dumbbells at home. I'm sure I'll get ridiculed for this, but it's the best way for me to get started.


Here is what I am thinking to start:

MONDAY/FRIDAY: CHEST/SHOULDERS/TRICEPS/light cardio

Push-ups: 3 sets, max rep
DB bench: 3 sets, 8-12 reps
FLY: 3 sets, 8-12 reps
Lateral raise: 3 sets, 8-12 reps
Shrugs: 3 sets, 8-12 reps
Lying Triceps Extension: 3 sets, 8-12 reps

WEDNESDAY/SUNDAY: BACK/LEGS/BICEPS/light cardio

Deadlifts: 4 sets, 8-10 reps
Squats: 3 sets, 8-12 reps
Calf raises: 3 sets, 12-15 reps
Bent over row: 3 sets, 8-12 reps
DB pullover: 3 sets, 8-12 reps
DB curls: 3 sets, 8-12 reps

TUESDAY/THURSDAY/SATURDAY: ABS/running

Reverse crunches: max (goal 15)
then Crunches: max (goal 15)
then Side Crunches: max (goal 15 each side)
then repeat 2x

Any advice or help would be greatly appreciated.
Also, from the workouts I have done, I am having trouble really fealing anything in my chest. That's why I have 3 different chest exercises I'm going to be starting with. Any presses I do, I mainly feel in my shoulders.
Thank you in advance for your help.

 

[big4life]

Welcome to the board!!

There is nothing wrong with training at home, a lot of people here do it.

I think that the program that you are following could lead to over training though. I would break it up into something like this.

Monday- chest and triceps
Tues.- back and bicps
wed. off
thur.- legs and calves
fri.- shoulders and traps.

You can pick a couple days to do cardio after your weights. Then work abs on the other two days. If you want to have a day for just running, Go saturday, that way your body has a chance to recover before you hit the weights again. You need to have those days of rest in there along with the lifting and cardio.

As for the exercises.

I would add incline bench presses to your chest day.

Also add in some db presses for your shoulder day.

Good luck.

 

[bigstve12]

If your not feeling anything in your chest maybe your weight is too light. How much weight do you have access to?

 

[sw2green]

big4life...
Thank you very much for your detailed response. I'm going to go ahead and try what you suggest as my first routine. I wasn't sure if working each area once a week would be enough. I especially like the idea of having shoulders and chest split that far from eachother. As I said, I have some issues when I work my chest, namely that I seem to only work my shoulders. Bad form??? Probably. I'll definitely throw in incline and db shoulder presses. Any opinions on Arnold press vs. regular presses? Anyway, I'm looking forward to seeing the results from your suggestions... thank you again.

bigstve...
Thank you for your reply as well. I have up to 50 lb db's. I've been using 25-30 lbs for flat bench, and 15-20 lbs for flys. I feel the weight is sufficient since I am pushing myself to get 12 reps on my early sets, and 8 reps on my last set (with the heavier db's). I just feel there might be a problem with my form. When I bench, I don't feel much in my triceps or chest, it's mostly on my Anterior Delts.

Thank you both for your help.