Can someone give me exercising advice?

Ever since january 2018 I have vowed to become healthy and to exercise. I have created a CRAPPY exercise plan that included weights and body weight exercises a month ago that gave me no results and was awful.

(It's because I know NOTHING about weightlifting, bodybuilding, calisthenics, nutrition, exercises and all that stuff)

Today I decided to read about exercising and I eventually found a good exercise regiment to take (that I can do)

Now I prepared a workout schedule with this:

Full body workout (a) (bodyweight)
Quads: Lunges
Butt and Hamstrings: Hip raises
Push: Pushups
Pull: Pullups
Core: Planks

Days:
Saturday (exercise/a)
Sunday (rest)
Monday (exercise/a)
Tuesday (rest)
Wednesday (exercise/a)
Friday (rest)
Sunday (rest)
(2 rest days at the end of the week)
Repeat

But I have a pair of dumbbells that I want to integrate into my bodyweight routine. I want to at least do bicep and tricep with weights so I can tone them better.

Can someone who is good at weightlifting suggest and tell me which exercises I should do? What weightlifting exercises should I take up and include in my current plan?

My English is terrible so I hope you understand what I am saying.

 

Quads: Lunges
Butt and Hamstrings: Hip raises
Push: Pushups
Pull: Pullups
Core: Planks

I do these in one day (on my exercise days)
What kind of weight lift exercises should I do? and must I do them in ONE day? just like my full body weight routine, right?

But doesn't adding weightlifting to the regiment make it extremely hard and difficult?
Can you tell me the name of the exercises I must add? and can you tell me when to do them in reference to the plan I made above?

I only have 5KG dumbbells and I can barely lift 6.5 KGs, so 5 KG is my current "endurance" is that too weak?

Thank you very much for replying

 

Thanks for the reply. Can I add bicep curls, and kickbacks for bicep/tricep? And how many sets and reps?

So if I do them ALONGSIDE the body weight routine (3 times a week/4 rests) it won't be over-training right?
I am really scared and naive about this. That's why I am so sensitive about it...

I expect results after 7 months, is that unrealistic?
I'll check that "frankoman-dumbbell-only-split" thing. But I will only pick 1-3 weight exercises into it, is that OK?

Edit: https://www.muscleandstrength.com/workouts/frankoman-dumbbell-only-split.html

Take 3-4 exercises from there, right?

 

Damn that talk was more complicated than the math I take at school. But I will read it and try to apply some of it on my next exercise day. I'll read it thoroughly and use google translate to see what I can't understand.

Do I incorporate those things with the routine I made? Like do all those ~10 exercises at once?

But can you give me the raw name of that exercise?
is it called "rear delts" or what?

 

My parents give me allowance to buy stuff and they'll never allow me to buy anything other than what I own now. I fought world wars to get the permission to buy those dumbbell rows.

 

@Slamex
@HooEmAi




Is this the rear delt you spoke about?

Also, I added a few exercises to the list:
Quads: Lunges
Butt and Hamstrings: Hip raises
Push: Push ups
Pull: Pull ups
Core: Planks
Lower legs: Calf raises
Bicep: Bicep Curls
Triceps: Dumbbell Tricep Extension
Rear Delts: Wall Rear Delts

But how much sets should I do with the Bi/Tri/Rear?
Also, aren't those too much exercises for one day?
Thanks for helping!

Are those 9 exercises enough? If I had to add a 10th exercise, what would it be?

 

I want to add a 10th exercise to cap the routine, what do you advice me to take? Which muscle or exercise did I miss? Thanks for the help!

I only have 5 KG atm. My brother has 8.6 KG but I can't even do a curl with those so yeah I'll go with my 5 KG for a while.

The list is too long... I am sure this exercise regiment will take more than 60 minutes instead of ~25 hahahahaha!

 

How about using a handgripper? I have this


Can I include this in my workout? How much reps and sets? And what does it do? Someone told me it makes the nerves in your arm stronger, is that true?

Do I list it as Forearms: Hand gripper?

More Forearm Muscularity
Hand Endurance
Increased Hand Strength
Improved Dexterity

What's dexterity? How can your fingers become more "flexible" than they already are?

 

Ok thanks so now I got this list capped:

Quads: Lunges
Butt and Hamstrings: Hip raises
Push: Push ups
Pull: Pull ups
Core: Planks
Lower legs: Calf raises
Bicep: Bicep Curls
Triceps: Dumbbell Tricep Extension
Rear Delts: Wall Rear Delts
Forearms: Handgripper

I will do this 3 times a week. I will do my best to stick to it and I will do 50% of them in a day where I am tired as a minimum. Will I see good results in 6 months?
I use chair to assist my pullups. Increasing my gripstrength would make pullups easier for me, right?

I feel happy that today I created a decent plan. Before I had a terrible plan that gave me no results. I must do the same for studying...


Today I made an account and asked the same question on bodybuilding . com but frankly only one guy responded with a hard gym-oriented workout.

It's funny how I got more help from a fapping website hahahah!

Thanks man hahahahaha

 

All these are good and effective exercises. I'd also recommend switching up your routine from time to time so that you don't reach a plateau.

 

I will never be able to lift deadlifts because I have no barbells and I don't want to advance to advanced bodybuilding. I just want to get a healthier body. I got a skinny-fat belly though, will that belly flatten out as I do those exercises?

My diet is terrible because I can only eat what my parents cook and having rice for dinner is a must. I don't know how to cook anything other than eggs. I will not spend a lot of money on food too, but I have stopped drinking any soft drinks (pepsi/fanta/cocacola etc) and I haven't eaten chips for 2 months. I will cut everything that I don't need.

but I really, really feel happy about what I accomplished today.

I was too lazy to pursue and read those articles about exercising and almost gave up but hey at least I finished the day with a valuable thing.

I can barely study (school stuff) but now I will try to do that aswell. I'll try to develop 2 habits (3 w/NoFap)
1. Better health by better food/exercising
2. Better grades by studying more.

But I don't know how to force myself to study. I feel emotionally numb and overwhelmed and can barely concentrate/focus
what to do?

But damn imagine if I actually manage to go hard mode for 7 months + those exercises... my health will probably triple, fuck yeah!