I'm 6ft, and weigh 200lbs.
I am at 22% bodyfat, according to various online calculators.
My goal is mainly to get a little bit bigger and stronger. I'm not looking to get huge, just to be generally more in shape in that department.
I would like to reduce body fat, however this is not a primary goal and from what I have been reading, I will see results through diet and burning the right amount of calories alone.
My workout for the last few months was:
- Overhead press, 3 sets of 15
- Tricep curls 3 sets of 15 Bicep curls
- 3 sets of 15
With dumbbells that weigh 25lbs.
As this became easy for me, I recently changed to 35lbs dumbbells, and now do 3 sets of 10.
My current revised workout is:
With 35lb dumbbells
- Bicep curls - 3 sets of 15
- Tricep curls - 3 sets of 10
With 30lb dumbbell
- Dumbbell squats - 3 sets of 10
- Overhead press - 3 sets of 10
- 3 sets of ten pull-ups
- 10 pushups
I will do this 4 days a week.
My diet is healthy. I get at least 150 grams of protein a day, 20 grams of fiber, and a good mixture of meat, fruits, veggies and carbs.
I'm only interested in exercises I can do with dumbbells at the moment. I understand a barbell gives faster results, but it isn't an option at the moment.
I've seen some programs suggest increasing the weight each day. I was planning on sticking to the same weight each day until it became "easy", and then increasing it and repeating that process. Is this approach somehow flawed?
Are there any significant changes I should make to my program? What kind of results should I expect to see?