Training at home with only a bench and dumbbells

Hi Guys.

I need some guidance and advice please. I sm going to get the go ahead to train again from my Docter after having surgery on my right wrist.

I want suggestions for a good workout Program that I can do at home with only my two 35kg Dumbbells and an adjustable bench.
I am following a 1900 calorie diet in an effort to lose body fat and weight. I never let my Calories go over 2000.
Have lost 18kg so far since I started mid August I was 118kg with 35%body fat now jolling on 100kg. But looking to get Serious now into deep Ketosis with weights and cardio.

Please help me out with a good Training Program.

I want to get to 94kg by December.

I was thinking we can base it around these just exclude the machine movements?


Routine A
Deads 5 x 5
Lat pull down 5 x 5
Bench / db press 5 x 5
Leg press 5 x 5
Over head press 5 x 5

Routine B
Squats 5x5
1 arm DB row 5x5
Bench press 5x5
Leg curls 5x5
Dips 5x5
Low row 5x5
Those are low rep, hearty, working sets. 

Or

Routine A
Deads 5 x 5
Lat pull down 5 x 5
Bench / db press 5 x 5
1 arm DB row 5x5
Over head press 5 x 5
Rope tricep extensions 4 X 10

Routine B
Squats 5x5
Low row 5x5
BB row 5x5
Bench press 5x5
Leg curls 5x5
Dips 5x5
Suppinated chin ups 5 X F

These are not my own work got it from PsyClown who got it from Captain Furk.

Any input or advice?

2 adjustable dumbells and a bench.....you can pretty much train every muscle group man! I think too much emphasis is put on the different training methods and styles. Just do what works for you! Nothing better then the basic movements for each muscle group!

Cheers for that Wayne.

I will sit and work something out based on those samples I posted up maybe do a separate leg day.
Squats
Lunges
Stiff legged Deads
Standing Calf raises
Seated Calf raises

I will post up what I come up with.

Okay Guys this is what I came up with any advise or suggestions for change would be appreciated.

Routine A Mondays:
Deadlifts
Pull Ups 5xFailure
Overhead D/B Press
Incline D/B Press
One arm D/B Rows
Dips

Routine C Wednesdays:
Squats
Lunges
Stiff Legged Deadlifts
Standing Calf Raises
Seated Calf Raises

Routine C Fridays:
Pull Ups
Deadlifts
Overhead Press
Flat Bench Press
Bent Over D/B Rows
Dips

no ab training? get a jump-rope - they're cheap & great for calves and cardio
have a look on www.exrx.net or do a youtube search for dumbbell training - hundreds of exercises possible with just dumbbells

I have a Everlast Cable and Ball Bearin skipping rope.
I Do two 7.5km road runs a week on non training days.
For abs I do bicycle crunches and moutain climbers those I Do on training days but pre bed. Some time I do V sit ups aswell.

I did not put the abb training in there because I believe abs are made in the kitchen. You just have to get your body fat low enough to see your abs.

Thank you so much for your input.
I want to base my workouts around Steve Reeves and Reg Parks 5x5 type Training. New guys on Bodybuilding.cim call it bare minimum style training. To get a efficient workout done in as little time possible. I go as heavy as I can with as little rest between sets as I can manage.

Bumb?

Any advice or input here?

Or even a sample program to work with?

This is an awesome set of exercise. Two days alternated.

www.muscleandfitness.com/workouts/workou...ecomposition-workout