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Old 11-16-2011, 02:08 PM
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FitnessFreek FitnessFreek is offline
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Join Date: Aug 2011
Location: Chico, CA
Posts: 332
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Get a bench set that candle handle squats and get a power tower. That is all you need for a home gym for weight training. Or, go to the gym.

Your 80 lbs dumbbell set is much too small, weight wise. If you strong enough to do every exercise 3 sets by 10 reps, you are passed needing that weight.

Supplements: You can keep the ensure if you want but get a whey protein for after your workouts to maximize your protein uptake during the anabolic window. Get a multi-vitamin and fish oil just for general health as well.

As for training, while you are still using your small dumbbells, go ahead and do every muscle group daily as you are. It is probably impossible to overtrain with that amount of weight (not impossible but improbable!). When you get your bench and power tower, or start going to the gym, start doing either a 3 day split or 4 day split.

3 day:
Mon - Chest/Tris
Wed - Back/Bis
Fri - Legs/Shoulders

4 day:

Mon/Wed - Upper Body
Tue/Thurs - Lower Body

Rep range should be kept around 5-12 for size & strength gains. If you can do more, it's time for more weight. Eat every 3 hours while trying to get at least 1g protein ber lb bodyweight.
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