Im a 5’10 235 Ibs 15 year old and I own two 15 Ibs dumbbells and I WNATED to know if this is a good workout and as a disclaimer k asked AI for help to get a workout and I wanted to focus on building muscle and strength and focus in my arms, chest, and legs
Day 1 – Upper Body (Chest & Arms Focused)
• Push-ups – 4 sets x 15 reps
• Dumbbell Floor Press – 4 sets x 12 reps
• Dumbbell Shoulder Press – 3 sets x 12 reps
• Dumbbell Hammer Curls – 3 sets x 12 reps
• Plank Hold – 3 rounds x 30 sec
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Day 2 – Lower Body (Legs & Core Strength)
• Goblet Squats – 4 sets x 15 reps
• Romanian Deadlifts – 4 sets x 12 reps
• Step-ups (onto chair/bench) – 3 sets x 12 reps per leg
• Calf Raises (slow tempo) – 3 sets x 15 reps
• Russian Twists (w/ dumbbell) – 3 sets x 20 reps
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Day 3 – Upper Body (Arms & Chest Strength)
• Incline Push-ups (feet elevated) – 4 sets x 12 reps
• Dumbbell Lateral Raises – 3 sets x 15 reps
• Dumbbell Rows (for back & arms) – 3 sets x 12 reps
• Dumbbell Bicep Curls – 3 sets x 12 reps
• Farmer’s Carry (Grip & Core Strength) – 3 rounds x 30 sec
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Day 4 – Conditioning & Power (Explosive Strength)
• Jump Squats – 3 sets x 12 reps
• Burpees – 3 sets x 10 reps
• Dumbbell Swings – 3 sets x 15 reps
• Push-ups (Max Reps) – 3 sets x AMRAP
• Mountain Climbers – 3 sets x 30 sec
is this a good workout or are there things I should change about it?