Google - I can't make any gains with my exercise routine. Can someone help? So I've been having?

... problems making muscle gains and losing my gut. I think Im stagnating with the routine I currently am doing. Because of where I live My equipment

... problems making muscle gains and losing my gut. I think I'm stagnating with the routine I currently am doing. Because of where I live My equipment is limited to dumbbells (100 kg in weight), a flat bench and a chin up/dip station.
My current routine:
Monday (upper body)
- alternating bicep curls (10reps, 3 sets) supersetted with standing tricep extensions (8reps 3 sets)
- lateral raises (8reps 3 sets) supersetted with chin ups (8reps 3sets)
-shoulder press (8reps 3sets) suppersetted with wide grip chin up (6reps 3 sets)
- bent over dumbbell row (8reps 3sets)
-bench press (8reps 3sets)
-dips (8reps 3sets)

Tuesday lower body
-squats with dumbbells (8reps 3 sets)
- calf raises (8reps 3 sets)
- oblique dumbbell side bend (8reps 3 sets)
- deadlift (8reps 3 sets)
- lunges (8reps 3 sets)

Wednesday abs
Crunches (20 reps 3sets)
Leg raises laying down (20 reps 3sets)
Oblique crunches (40 reps 3sets)
Alternating leg raises laying down (20 reps 3sets)
Crunches (20 reps 3sets)
Plank ( 60 seconds 3sets)
Leg raises on chin up station (20 reps 3sets)

Thursday (same as monday)

Friday (same as tuesday)

Saturday and Sunday (rest)

or:... problems making muscle gains and losing my gut. I think I'm stagnating with the routine I currently am doing. Because of where I live My equipment is limited to dumbbells (100 kg in weight), a flat bench and a chin up/dip station. My current routine:Monday (upper body)- alternating bicep curls (10reps, 3 sets) supersetted with standing tricep extensions (8reps 3 sets) - lateral raises (8reps 3 sets) supersetted with chin ups (8reps 3sets)-shoulder press (8reps 3sets) suppersetted with wide grip chin up (6reps 3 sets)- bent over dumbbell row (8reps 3sets)-bench press (8reps 3sets)-dips (8reps 3sets)Tuesday lower body-squats with dumbbells (8reps 3 sets)- calf raises (8reps 3 sets)- oblique dumbbell side bend (8reps 3 sets)- deadlift (8reps 3 sets)- lunges (8reps 3 sets)Wednesday absCrunches (20 reps 3sets)Leg raises laying down (20 reps 3sets)Oblique crunches (40 reps 3sets)Alternating leg raises laying down (20 reps 3sets)Crunches (20 reps 3sets)Plank ( 60 seconds 3sets)Leg raises on chin up station (20 reps 3sets)Thursday (same as monday)Friday (same as tuesday)Saturday and Sunday (rest)

or:Any continuous routine will eventually harbor less and less results as your body becomes more adapted to the routine. Changing up your work out days or patterns might help, but the best thing to do is to change your workout entirely, at least temporarily. Take a week mini vacation by jogging instead or just doing interval training (look it up, there are tons of different routines that don't require weights).Simply put, you are mostly focusing on muscle training, try to incorporate cardio to mix things up. If you can't run, try jump rope or swimming. All are fantastic cardio work outs that will change up your routine.

Tags:muscles,