31 year old, looking for advice for workout routine

[EmeraldCoast]

Hey guys. Looking for advice for an at-home workout routine. Looking to build muscle all over. I have a bench press with barbell, and dumbbells.

I’m 31, male, 5’10”, 145 lbs mostly athletic build but never established a real workout routine. All I really do is use my 35 lb dumbbells to do curls, shoulder press and push ups. My arms look good from doing that. But I want to figure out a workout for my whole body, legs, glutes, back, everything. With my available equipment, could someone help me out with some ideas for a weekly routine? Thanks!

 

[Systemlord]

I want to figure out a workout for my whole body, legs, glutes, back, everything.

Deadlifts are the king of all exercises and is a great indicator of strength! Deadlifts works out glutes, hamstrings, core, back, and trapezius muscles.

How many times per week do you want to work out?

 

[EmeraldCoast]

Deadlifts are the king of all exercises and is a great indicator of strength! Deadlifts works out glutes, hamstrings, core, back, and trapezius muscles.

How many times per week do you want to work out?

Open to anything. 20-30 minute sessions. 5 or 4 days/week sounds about right.

 

[Jim Marlowe]

I am new here. I'm sure everyone has many great suggestions that work. But you couldn't go wrong with Starting Strength. That would be Mark Rippetoe's program teaching the basic compound lifts: low bar squat, press, bench press, and deadlift. It is a 3-workout per week program. At 5'10", you're going to put on some weight. You can search for the website. You can learn the basics from his YT videos, and you can buy the "blue book."

 

[Jim Marlowe]

And I realized my answer did not fit your criteria of available equipment. Under those constraints, one suggestion would be Mark Sisson's Primal Fitness. But I'm partial to the barbell lifts, even if that means buying some equipment.

 

[EmeraldCoast]

And I realized my answer did not fit your criteria of available equipment. Under those constraints, one suggestion would be Mark Sisson's Primal Fitness. But I'm partial to the barbell lifts, even if that means buying some equipment.

Appreciate the info

 

[Systemlord]

I also recommend -> Science and Development of Muscle Hypertrophy-2nd Edition

 

[Warrior]

As a pro, hire a local pro to help you with your goals.

 

[BigTex]

Here is a good one I found on line. Should be easy to follow with video links you can click on.