Vegan Bodybuilding & Fitness

Any comments\changes to this as a starting lifting program?

About me: 36, 6'1. I started getting in shape a few months ago and have leaned down to just over 180 from 200. I've been doign a body for life workout 3-4 weeks now, but I really enjoy the weight training and want to do it four days a week rather than three. I don't belong to a gym (or have time in juggling family\work) so I workout at home with a bench and plate dumbbell setup.

Here's what I am thinking -- 3 sets for each, 6-8 reps. Thoughts?

Mon - Chest\Biceps\Abs
DB Bench Press
DB Incline Bench
DB Flys

Alternate Bicep Curl
Hammer Curls
Concentration Curls

DB Side Bends
Crunches

Tues - Back\Calves
One Arm DB Rows
Bent Over Two-DB Rows
DB Deadlist

DB Calf Raises x2

Wed - 30 Min HIIT Cardio\Abs

Thurs - Shoulders\Triceps
DB Cuban Press
DB Shoulder Press
DB Upright Row
DB Shrugs

DB Incline Triceps Ext
DB One Arm Tricepts Ext

Friday - Legs
DB Squats x2
DB Lunges
Leg Extensions
Lying Leg Curls

Sat - 30 min Cardio\Abs

Sun - Rest

Chest/triceps

Dumbbell bench: 2-3 warm up sets then 3 heavy ish sets of 8-10 reps

Dumbbell incline:3x8-10 reps 

Flat or incline flyes:3x15 (light)

Diamond push ups: 4xfailure

Skull crushers: 3x10-12 reps

Shoulders/biceps

Dumbbell press: 2-3 warm up sets then 4x15 (always use these first)

Shoulder complex: 20 reps front raise/20 reps side raise/20reps rear raise...x3 rest 2 mins per set

Or 

Upright dumbbell rows: 3x15 

Side/rear raise super set 8-10 reps side then 8-10 reps rear raise=1 set....x2

Then any two bicep movements you like.


back:

Buy a pull up bar

Dumbbell deadlift: 2-3 warm up sets then 3x5 

Pull ups various grips:  what can you currently manage?

Single arm Dumbbell rows:5x10

Shrugs:3x20 heavy as possible on last set.

Legs:

Prison squats: 100 reps

DumbbellSquats: 5x10

Goblin squats: 5x10

Dumbbell stiff legged deads: 2x20

Walking lunges. 3 rounds of 40-50 steps.


As with any program it's better to star light & progress slowly 

Awesome - thanks for the feedback! My next purchase is going to be a pull up bar.

On warm up sets, how much weight should the warm up be? Last night DB bench press I did three sets of 35x8. Would you recommend a warm up with something like 20s?

40ish percent of your current max...I go 40 50 60 percent then working sets (I always begin with compounds)