Need a good lifting rotation. Advice?

Hypsibius

So -- my first goal was weight loss.

Yesterday, I hit my target weight of 185 pounds (down from 235 in January). Throughout it all, I've been doing some sporadic weight lifting and a lot of cardio (Beachbody Insanity, running stairs,
standing squats etc).

My "program" for weight lifting has been a lot of dumbbell bench, machines, decline, incline, shoulders, flies, tricep machine, curls and some standing squats.

That's it.

Yesterday for dumbbell bench I put up 80lbs in each arm 8 reps, which is my best dumbbell bench in years. What's the best way to keep that growth?

SonyaCele

congrats on the weight loss The best way to keep up growth is to find a program specific to your goals. Do you want muscle growth or strength growth , or endurance growth. Check out stronglifts 5x5 its a basic strength program, and then do some research to find a program that you like and then go have fun.

mmapags

Here you go. Look 'em over and pick one that you like.
http://community.myfitnesspal.com/en/discussion/10332083/which-lifting-program-is-the-best-for-you/p1

My favs for starters is Stronglifts and Starting Strength.

pondee629

I believe that the basic compound lifts are: Squat, bench press, bent over row, over head press and dead lift. Do those 5 and you're pretty well covered. I also throw in pull ups, dips (both currently assisted, I'm working on this), dumbbell curls and planks.

Strong Lifts 5x5 is the program and app I'm currently using. As stated above, do a search, find one that looks interesting and do it. If you like it continue, if not, try another.

jemhh

If you want to continue with dumbbells, here are three possible programs:

* Fierce 5 (note that there are several variations from beginner to advanced, 3-5 day, plus a dumbbell program) - http://forum.bodybuilding.com/showthread.php?t=162916931&p=1266578971&viewfull=1#post1266578971
* Frankoman’s Dumbbell Only Split - https://www.muscleandstrength.com/workouts/frankoman-dumbbell-only-split.html
* Full body dumbbell routine (note: women and men can use the same rep range, if you want to go low do it, if you want to go high do it. I promise that neither will make you gain or lose a Y chromosome.) - https://www.muscleandstrength.com/workouts/dumbbell-only-home-or-gym-fullbody-workout.html