i started bodybuilding more seriously about 2 months ago
i used a total body program for 4 weeks with dumbbells as this:
Monday & Wednesday & Friday
push up 3sets->15REP
Pull down (with dumbbells) 3sets->10REP
Military press 3sets->10REP
upright row 3sets->10REP
triceps pushdown 3sets->12REP
squat against wall 3sets->12REP
biceps curl 3sets->10REP
leg curl 3sets->12REP
for the next 4 weeks i did the same program but with barbell instead of dumbbells...
now im on the week 9th
i need a new program and maybe harder ones, i was wondering that could i make a program myself via sites like bodybuilding,com, and choose randomly 3 sets of 8-12 reps of each part of body for a total body program ? or i should ask an expert?
like choose for chest(bench presses, flyes, dips, ...), leg(squat, curls...) and etc...could i do it on my own?or its like dangerous?
Can you help me also to set my schedule ?
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