Can't join a gym at the moment, even if I did know what I was doing. I will be reading and learning, but in the meantime, I was hoping for some help setting up the best workout plan at home to start building a better, bigger physique.

I have adjustable dumbbells, a chin up bar, body ball (no bench), a floor, walls and the side of my couch (assisted dips).

What I've been doing are full body workouts, once a week usually. Now I want to do different muscle groups, 1-2 times a week each or every other day if I'm not too sore. Was wondering if you guys could help with assigning the workout moves (and adding some good ones even) to muscle groups, and put them on a weekly weekday/schedule.

I've only added upper body because I find lower body much too easy and can do it any time. You could just extend your pushups to burpees and stuff anyways.

Some workout moves I've been doing:

  • Pushups (various moves and hand positions)
  • Handstand pushups
  • Chin ups (palms facing)
  • Curls
  • Pull ups (palms away)
  • Assisted dips
  • Dumbbell press
  • Delt raises (side, front, forward)
  • Planks/Abs

Also wondering how to decide on dumbell weight and how many reps and sets to do for maximum results...