... 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)