I am a fairly active person. I am a male, 37, 6’0” and right now I weigh 180lbs. In July of 2025 I was 225 and by November of 2025 I lost 40lbs.
In 2026 I kept the journey going with cardio, walking and running, and I bought some weight equipment to start working out at home. I have been working out 6 days a week since April 1st.
I was always in sports when I was younger, I like to run/walk but never got into working out with weight’s.
I have a power cage, 7ft Olympic barbell +2 45lb plates(in the process of getting more plates), dumbbell pairs from 5lb-25lb and 1 selectable dumbbell up to 52.5lbs, and a bench with leg extensions.
Should I puts legs on its own day and have 2 days of bicep+back / tricep + chest / leg day?
All exercises are 4 sets of 8-12 reps each and I do progressive overloading. I push myself when the reps get hard
Mon,Wednesday,Saturday
Biceps + Back
-Preacher Curls
-Leg Extension(on bench)
-Calf Raises(with dumbbells in hand)
-Bent-Over Rows
-Goblet Squats
-Hammer Curls
-Shoulder Shrugs
-Lateral Raises
Tuesday,Thursday,Sunday
Triceps + Chest
-Skull Crushers
-Chest Press(single arm at a time with dumbbell)(don’t have the weights needed for bench press yet)
-Overhead dumbbell Tricep extension
Incline Bench (with dumbbells)
Friday is rest day