Newbie

hey everyone my name is Alex im a beginner bodybuilder if u can call that and im really curious how i should start to work out what kinda rutin and what kinda supplements i should start using i did by weight gainer 1850 from gnc becuase im really looking forward to getting more mass right know im 6'0, 150, so kinda skinny so if anyone can help that would be great thanx

hey welcome to DB! If you post your questions in there respective forums, supplements, nutrition, critique my training you're sure to get plenty of responses from the friendly and knowledgeable people here!

And good luck with your training!

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Do 3 sets of each exercise. about 10-12 reps for legs and 8 reps for everything else.

Monday
chest
incline bench
flat bench
flies
decline bench

Tuesday
triceps
close grip bench press
over head extensions
skull crushers
pushdowns

biceps
standing barbell curl
preacher curl
alternating dumbell curl
reverse curl (forearms)


Wednesday
legs
sitting calf raises
standing calf raises
squats
legpress
leg extensions
leg curls

Thursday
back
deadlifts
t bar rows
close grip cable rows
wide grip pull downs
close grip pull downs

Friday
shoulders
sitting dumbell press
side raises
bent over rear raises
upright rows

traps
barbell shrugs
dumbell shrugs

Weekend
off