Hi. So I am new to working out. I am a girl, 21 yo, 1.63 cm, 25% bfp. I weight lift at home with my dumbbells since I don’t really have access to a gym rn. So I have come up with a workout split to focus on losing some fat and growing muscle specifically my glutes and quads. I am not sure I may be pushing myself so much since I end up tired after my workouts but my muscles aren’t so sore during the exercises… Since I am a beginner, I am using 5 and 8 pound dumbbells for upper body and 15, 20, 30 pound dumbbells for lower body. Anyway, this is my workout split, and I usually do 8-12 reps for each set and I wrote the weights that I used these week:
Monday: (hamstrings and glutes)
Hip Thrust → 4 sets ( 10, 15, 20, 30 pounds)
Bulgarian ss→ 3 sets per leg (10, 15, 20 pounds)
RDL → 3 (20, 30, 40 pounds)
Glute medius hip thrust (created by Bret Contreras)→ 3 sets per leg (10, 15, 20 pounds)
Tuesday - Back + biceps (1 set I use 5 lb dumbbell then 2 and 3 sets I use 8 pounds)
dumbbell row → 3 sets
Pullover → 3
Curl bíceps → 3
Hammer curl → 3
Wednesday (rest day)
Thursday: (quads and glutes)
Heels elevated Goblet squat → 4 sets ( 15, 20, 30, 30 pounds)
Hip thrust → 3 ( 15, 20, 30 pounds)
Reverse lunges → 3 sets per leg ( 10, 15, 20 pounds)
B-stance squat → 3 sets per leg ( 10, 15, 20 pounds)
Calf raises→ 4 ( 20, 30, 30, 30 pounds)
Friday: chest, shoulder and triceps (1 set I use 5 lb dumbbell then 2 and 3 sets I use 8 pounds)
Chest Press → 3 sets
Shoulder Press → 3
Lateral Raises → 3
4 Chair Dips → 3
- Overhead Triceps Extensions → 3
Saturday: (cardio and abs)
So I am a little confused with the weights that I should use per sets… I an not sure if the exercises I have are enough for me or if this workout split is effective. I would love some feedback. Btw my macros are: 212 grams carbs, 101 grams of protein, 79 grams of fat. Am I getting enough protein?