my current routine is this

Sunday/Tuesday/Friday

SHOULDERS
Seated Overhead Dumbbell Press - 3 sets of 10-12 reps
Standing Dumbbell Side Laterals - 3 sets of 10-12 reps
Standing Front Dumbbell Raise - 3 sets of 10-12 reps
Seated Rear Lateral Dumbbell Raise - 3 sets of 10-12 reps

TRAPS
Upright rows - 3 sets 10-15
Shrugs - 3 sets 10-15

ARMS
Concentration curls - 3 sets of 10 - 12
Hammer curls - 3 sets of 10-12
Bicep curls - 3 sets of 10-12

TRICEPS
Overhead extension - 3 sets of 10-12
Lying extensions - 3 sets of 10-12
French press - 3 sets of 10-12

CHEST
Flat Press - 3 Sets of 10-12
Flat chest flyes - 3 sets of 10-12

BACK
Bent over dumbell rows - 3 Sets of 10-12


my weight is slightly progressed each set of everyt excersise
on each set i can just get the last rep out and feel a good burn when resting between ...

I tend to add a little more to my chest workout, but the biggest fear I have is I don't see anything for legs or core??!

ive got plenty of natty muscle so right now im just working it all out with isos
while cutting body fat .

1st question is where are the legs?
2nd is are you doing this same routine 3 times a week?
How long have you been training?

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i been training about a month mate ...

all i have is a floor and a set of adjustable dumbells with a good amount of weights

and that routine is very similar threee times a week yes
if you can add any pointers would be great just bear in mind of my equpment status

^^that....???

You could squat and DL w/ db's.

for legs i do do calve raises but as i do rugby there pretty srong anyway
and i dont feel good deadlifting with dumbells if i dead lift i want a good weight were i struggle atleast

I agree. You should work out your legs alot more. Leg day is my fav.

yeah i know legs need to be done ....but if youd see my legs you might think differently ive worked my legs alot previous and it isnt where im looking to add more muscle i think there fine as they are....im concentrating more on upper body.

my jogging is helping with definition of legs also ..like i say i dont want any more muscle there...i aint looking for the bodybuilding competition look

Not to beat a dead horse but legs are the core of everything. Your legs may be great but they still need to be done. Lunges are good with d/bells and you can squat with any weight.

Other then that I would at the very least go with a chest, shoulder tri's on one day and then back, traps and bi's on another. That way you get at least 4 days rest between body parts.

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^^^ I agree.

yeah dr x thats noted i will continue with doing squats etc ... i guess i looked at legs and thought they were fine my own ignorance thanks for the split of body parts was trying to get something like that

on what day would u suggest doing the legs??? also on back day so they can get hit with the deads? and squats

You need to do legs and calves in the same day and I'll normally do just lower body on that day. You could add core if you want on that day. If you're a pretty advanced BB maybe you should look at trying the DC method, just google DC workout if your not familiar with it. It offers combining excersice until partial failure nad its a great change up from a normal routine, just be sure you preform all the streching it requires to get the most out it...

shall do just that thanks alot

I do legs on a day by themselves. Back, deads ectt... on another day.
I don't know about you but there is no way I can do deads and squats on the same day and live.

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what i do is stiff dead legs when i do squats to make them vary

with the dc training ive dun sum research but seems like theres exceresies i cant do with just a set of dumbells !!

Straight legs work the hams. Good to do on leg day. It's not an actual dead lift.

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