Hi all, figured I'd pop in and get some experienced advice. Firstly, I live in a small apartment and only have room for a small bench and a pair of dumbells, so I looked up dumbell-only routines and have been using the one below for a week. I just want to make sure its sufficient for a beginner and I'm not under-doing it:


Monday:

Dumbbell bench press (Chest)
Warm up 1 x 15 reps
3 sets of 8 reps

Incline dumbbell press (Upper Chest)
3 sets of 8 reps

Dumbbell squats (Quadriceps - Front Of The Thighs)
4 sets of 10 reps

Alternate dumbbell curls (Biceps)
3 sets of 12 reps

Dumbbell Pullover (Back / Chest)
3 sets of 12 reps

Ab Crunches (Abdominals)
4 sets of 15

Wednesday:
Arnold press (Shoulders)
Warm up 1 x 15 reps
3 sets of 10 reps

Alternate front dumbbell raises (Shoulders)
3 sets of 12 reps

Dumbbell rows (Mid Back)
3 sets of 10 reps

Dumbbell stiff legged deadlifts (Hamstrings / Butt)
3 sets of 12 reps

Ab Crunches (Abdominals)
4 sets of 15

Friday:
Dumbbell deadlifts (Mid Lower Back)
4 sets of 12 reps

Incline dumbbell press (Upper Chest)
3 sets of 10 reps

Dumbbell Lunges (Legs)
3 sets of 12

Alternate dumbbell curls (Biceps)
3 sets of 12 reps

One arm dumbbell extensions (Triceps)
3 sets of 12 reps

Ab Crunches (Abdominals)
4 sets of 15

Second question is, how do you tell if the soreness in your muscles is normal or if you've overdone it and should take an extra day or two before you work out again? It being my first week in, I'm pretty damn sore and had trouble walking up/down stairs for a few days.

Thanks for the feedback!