Is this a good workout?

[user1489844432]

Just got some dumbbells and a bench and trying to get back in shape after years of doing nothing.

I intend to lift x3 a week and do cardio x2. I was after short FBW but couldnt find one so decided to create one using 5x5 concept. There are no legs exercises as I will be using cross trainer on my cardio days so dont want to overdo legs.

Day A
Bench Press 5x5
Bent Over Row 5x5
Overhead Press 5x5

Day B
Chest Fly 5x5
Bent Over One Arm Row 5x5
Front Raise 5x5

[LeGrandBleu]

Your repetitions are very low, are you still reaching failure?
The type of movement is quite repetitive and you are not targeting triceps or abs. Consider a snatch, plank drag, Russian twist ....
I would still do some legs as they would allow for a more complete workout . Sumo squats, plié , deadlift and so on. To built muscle on cardio solely you will have to spend hours on the cross trainer.

[CatandtheFiddle]

I'd add in some full body stuff - squat thrusters, for example.

And a lot more of the basics: squats & deadlifts.

A squat thruster is great with dumb bells - squat with dum bells held on ur shoulders, as you come out of the squat use the force of your hips to get the dumbbells above your head.

I'm working on managing more than 5 reps of squat thrusters at 14kg dumbbells (so total 28 kg).

Even just body weight squats are brilliant for training glutes and quads and core - you don't really get that sot of focused training in cardio, really.