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MondayDumbbell Squat – 40lbs – 3x8Dumbbell Bench Press – 40lbs -3x8Bent-Over Two Dumbbell Row – 30lbs – 3x8Dumbbell Hammer Curl – 30lbs – 3x8WednesdayDumbbell Deadlift – 40lbs – 3x8Arnold Dumbbell Press – 30lbs – 3x8Dumbbell Wrist Twist – 15lbs – 3x8Lying Dumbbell Tricep Extension – 20lbs – 3x8FridayDumbbell Lunge – 20lbs – 3x8Dumbbell Flyes – 30lbs – 3x8Dumbbell Concentration Curl – 20lbs – 3x8Dumbbell Sidebend – 30lbs – 3x8I am 24yrs. old, 5’9” at 270lbs and all the other days are rest days. I currently do CNS and have my CN around Fridays or Saturdays depending on which one benefits my social schedule better. When I first adapted this program I was just looking for something to not feel lazy and hopefully work to something bigger. Well now I wouldn’t mind building muscle and hopefully have said muscle make me look good but I am unfortunately currently limited to dumbbells only (there is a bowflex machine too but I tend to stay away from it). Hopefully in the next month or so I will be able to get a membership at a gym that just opened up here locally and have more options available to me.So the point of my post. Is there anything I should currently change or should I try adding supersets? Also, what are the best recommended workouts when it’s not just limited to dumbbells? (So I have an idea for when I get that membership)P.S. I attempt to increase my weight on my lifts after 4 weeks of being able to complete the exercise without much strain. Thanks,
How about four days a week with, like, Wednesday off? I've noticed if I hit it harder than 70% I tend to stall my weight loss. Save the heavier, serious muscle building for CBL. ?
How about four days a week with, like, Wednesday off? I've noticed if I hit it harder than 70% I tend to stall my weight loss. Save the heavier, serious muscle building for CBL. ?
+1 I workout 4 days/week just because I'm doing shockwave which was written to go with CN. I do most of my workouts the few days after CN and a workout ON CN. I'm headed to Wendler's 5/3/1 in a couple weeks and even though I WANT to still lift 4x/week, it may be a bit much on the stress side of things until I'm off of work for the summer.
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