Looking for some workout advice

UlysianThracs
UlysianThracs Posts: 2 Member
in Goal: Gaining Weight and Body Building
Hi everyone. Hope this finds you all well in this crazy world.

I had thyroid cancer a few years ago and put on a lot of weight after my surgery and radiation. I've taken a lot of it off through diet and miles of walking per day over the past six months, and I started working out with weights in June. I've seen a big improvement in my physique since I started weightlifting and I'm really happy about that, but I've plateaued on the last 20 lbs of fat I want to lose AND I feel like I am not increasing the muscle mass, either.

I work from home and make my own hours, so I can spend time on my walking and workouts. But I don't go to a gym because I am still social distancing. I got a bench and dumbbell set, as well as some kettle bells and a stationary bike. My workout schedule is Mon Weds Fri, and I do the full body workout below 3x a week:

Superset 3
Bench Press (3x15) 45 45lb dumbbells x
Planks (3x40 sec) - - x
Crunches (3x35) 105 - x

Superset 3
Incline Row (3x15) 45 45lb dumbbells x
Pushups (3x30) 90 - x
Bridge Butt Lifts (3x20) - 20 lb kettlebell x

Superset 2
Military Press (3x12) 36 45lb dumbbells x
Squats (3x20) 60 40lb kettlebell x

Superset 0
Decline Press (3x20) 60 35lb dumbbells x
Shoulder Fly (3x15) 45 10lb dumbbells x

Superset 0
Bent Over Row (3x15) 45 35lb dumbbells x
Triceps Dips (3x15) 45 - x

Back Lunges/Bicep Curl (3x[2x15]) 60 10lb dumbbells 0

Any advice you guys can give me about the amount of sets/reps I am doing or the frequency, or if there are some other exercises you think I should switch up with that can be done with my equipment. I know more isn't always better, but I want to make sure I am doing enough along with eating a lot of protein and fiber and keeping my calories under control.

Thanks in advance for any insight you might share!

Replies

  • heybales
    heybales Posts: 18,842 Member
    edited August 2021
    What is the goal of the workout, I don't see that specifically mentioned?

    I see increasing muscle mass mentioned, which is going to be about nil the closer you are to healthy goal weight.
    If that hypertrophy is main desire - then tad more sets but less reps while heavier would be useful.
    https://youtu.be/TN9i9Ni0Xr4

    Are you using a specific program?
    start above for some ideas, jump to other parts if you just want specifics on say sets & reps
  • Chieflrg
    Chieflrg Posts: 9,097 Member
    It would be useful to list your equipment available.
  • UlysianThracs
    UlysianThracs Posts: 2 Member
    heybales wrote: »
    What is the goal of the workout, I don't see that specifically mentioned?

    I see increasing muscle mass mentioned, which is going to be about nil the closer you are to healthy goal weight.
    If that hypertrophy is main desire - then tad more sets but less reps while heavier would be useful.
    https://youtu.be/TN9i9Ni0Xr4

    Are you using a specific program?
    start above for some ideas, jump to other parts if you just want specifics on say sets & reps

    Thank you for the videos.
    Chieflrg wrote: »
    It would be useful to list your equipment available.

    I have an adjustible bench, 20lb kettle bell, 40lb, kettle bell, 8 and 10 lb dumb bell sets, and adjustable dumbells that go up to 45lbs (Ativafit Adjustable Dumbbell for Workout Strength that does various weights), 10 lb medicine ball.

    Thanks again for the help!

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