Im 17 years old, weigh 220 pounds, medium bf and well built. Ive been doing a horendous workout as many of you have probably seen for the past 6 months. I workout three times a week doing chest/tri's on monday, back/bi's on wednesday and shoulders/legs on fridays and i like it in this fashion.. I also jog for 30 mins on tuesdays and thursday and work out my abs.. my goals are ultimately to gain strength, then mass. I consume 1.5 grams of protein per pound of lean muscle mass and am altogether quite healthy and see the gym as a second home.. im currently doing 4 sets x 6-8.. If an experienced trainer could write me a good workout routine to help me towards my goals it would be greeeeeeatly appreciated.. Thanks guyz!

i wrote a routine once its a decent start for new people
 
search for it its on google i called it "Max OT"
 
dont bother doing it 3 x 6 positive failure straight away build up to it

ORIGINAL: Zvonko

Im 17 years old, weigh 220 pounds, medium bf and well built. Ive been doing a horendous workout as many of you have probably seen for the past 6 months. I workout three times a week doing chest/tri's on monday, back/bi's on wednesday and shoulders/legs on fridays and i like it in this fashion.. I also jog for 30 mins on tuesdays and thursday and work out my abs.. my goals are ultimately to gain strength, then mass. I consume 1.5 grams of protein per pound of lean muscle mass and am altogether quite healthy and see the gym as a second home.. im currently doing 4 sets x 6-8.. If an experienced trainer could write me a good workout routine to help me towards my goals it would be greeeeeeatly appreciated.. Thanks guyz!

 
Zvonko:
 
Try something like this
 
all 4x6

Mon
Deadlifts
Bent over barbell rows
Close grip underhand chin ups
Hammer curls(optional)
 
Wed
Barbell bench press
Standing military press
Parallel dips
Famer's walk(optional)
 
Fri
Squats
Stiff leg deadlifts
Standing calve raises
Weigted leg raises(optional)
 
Hope this helps

pn what actually are Famer's walk i heard a few people talk about them ?

it's where you have weights in each hand, you can use dumbbells and walk around. it works the forearms....

i thought it was like lunges or something so u just walk about with dumbell in ur hands?

thanks purenatural, great bloke.. im going to do sumthing very similar to this, all compound movements, thanks heaps!