Trying to get Started

i have been messin around with weights for a while and havent really had a routine so im trying to get started on one.....im looking for just lean muscle right now..............Anything to change? Take out? Put in?

Monday
    Chest
          Bench Press 3x10
          Decline Bench Press 3x 10
          Flys 3 x 10
          Dumbell Bench Press 3x10
    Triceps
          Standing Dumbell Tricep Extentions 3x10
          Cable Rope Pulldowns 3x10
          Skull Crushers 3x10
          Dips 3x25

Wednesday
     Back
          Bent Over Barbell Rows 3x10
          Deadlifts 3x10
          Lat Pull Downs 3x10
     Biceps
           Dumbell Curls 3x12
           Barbell Curl  3x10
           Concentration Curls 3x10
     Forearms
            Seated Barbell Wrist Curl 3x10
            Over Bench Dumbell Curl 2x20

Friday
     Legs
            Squats 2x12
            Leg Extention 3x10
            Dumbell Lunges 3x12
     Shoulders
            Military Press 2x12
            Side Laterals 2X12  
            Shrugs 2x12

*****I already run 5-6 times a week from 1.5-2.5 miles a day

ORIGINAL: XccrX13

Wednesday
    Back
         Bent Over Barbell Rows 3x10
         Deadlifts 3x10
         Lat Pull Downs 3x10 try doing pull ups with your own body weight, altho depends how much you weigh/ if you want to lift more
   

 
i think youve pretty much got it covered with plenty of rest. only thing i could think of suggesting was pull ups.
 
just to add, i personally think the best reps to do in sets, is 12, 10 then 8 to complete the set. has a fancy name lol, but jus a suggestion

ORIGINAL: dr j
I even found one site asserting that eating soy makes people gay. psaw.

thanks man....i dont have anything to do pullups on put im 15 5'8 and about 140lbs

anyone else????

does anyone else have any suggestions??

ORIGINAL: XccrX13

i have been messin around with weights for a while and havent really had a routine so im trying to get started on one.....im looking for just lean muscle right now..............Anything to change? Take out? Put in?

Monday
  Chest
        Bench Press 3x10
        Decline Bench Press 3x 10 (Personally I dont see the benefit with these.  Incline would add much more in my opinion)
        Flys 3 x 10
        Dumbell Bench Press 3x10 (do before flys maybe.  Or do incline dumbell bench and remove the other decline/incline)
  Triceps
        Standing Dumbell Tricep Extentions 3x10
        Cable Rope Pulldowns 3x10
        Skull Crushers 3x10
        Dips 3x25  (I would do these first.  Its much more of a compound than the others)

Wednesday
   Back
        Bent Over Barbell Rows 3x10
        Deadlifts 3x10 (this will use the most muscles so i would consider doing this ahead of your rows.)
        Lat Pull Downs 3x10 (alternate with pullups perhaps.)
   Biceps
         Dumbell Curls 3x12
         Barbell Curl  3x10
         Concentration Curls 3x10
   Forearms
          Seated Barbell Wrist Curl 3x10
          Over Bench Dumbell Curl 2x20

Friday
   Legs
          Squats 2x12 (24 reps does not seem like enough.  maybe do a 3x10 or 5x5 at least.  you will benefit from thes way more than any other leg exercise.  I would take out extensions if need be to add more squats.)
         Leg Extention 3x10
          Dumbell Lunges 3x12
   Shoulders
          Military Press 2x12 (reps seem low, consider 3x10 perhaps)
          Side Laterals 2X12  
          Shrugs 2x12

*****I already run 5-6 times a week from 1.5-2.5 miles a day

other than the comments i made in bold it seems to be a pretty decent split routine.  I do full body and enjoy a lot but splits are good too.  btw, How old are you and how long have you been lifting weights?

oh yeah, most people will not need 96 reps of bicep curls or tricep work to have hypertrophy.  1 set a week would probalby do the tick if any.  your compounds will hit them pretty hard as is.

No the leg press is not the same as doing squats.

im 15 ...16 in a couple of months.....i have been messing around with weights for about a year but only actually had a routine going once for about 8 weeks....and that was about 2 months ago and i want to start again 

well in that case i would recommend doing a simple full body routine or a simple split body if you want.  I would also be sure that your doing full squats and not 1/4 or 1/2.  You can do a lot of reading on here on how to do proper squats and deadlifts for that matter.  It's key so that you will not injur yourself first and foremost and also that you will get the most benefit from them.
 
i would recommend doing a A B full body routine.  It has been proven to gain a lot of strength and size for many many years.  basically you will do the first week of A,B and A the next week B, A and B and so on.
 
Workout A
Squat (3x5)
Flat Bench (3x5)
Deadlift (1x5)
 
Workout B
Squat (3x5)
Standing OH Press (3x5)
Power Cling or BB rows (3x5)
 
rep rang can varry of course 3x5, 3x10, 5x5 and so on.  3x5 is a good strength building rep set range.  you should mix up every 2-4 months or so.  Also you should try to keep having a progressive loading meaning to keep adding weight to your lifts.  5lb jumps is pretty normal most of the time.  OR do more reps or sets but do more than you did last time basically.
 
You can add in a few isolations if you must at the end of each of those excersises.  1 or 2 sets of each would be all you really need.
 
You can get even more info or alternate routines by looking at the top of this forum called "3 day full body".  It may not seem like your doing enough work but you will be.  If you have any extra money I would look into buying "Strating Strength" by Mark Rippetoe.  This book will explain how to do each lift in detail and also why these will give you great foundation.  Overall it is a great book to get you started in the right direction.  I really wish i would have had this book when i was 15.  I would be a freaking beast of a man if i did.
 

No the leg press is not the same as doing squats.

That's a good one that always work when doing the exercises proper. Also add in the pullups or chinups you picked in there maybe last exercise.

After messing around a bit i'm back to just the basics since it builds muscles well for me.

A-squat,benchpress,barbell rows,oh press,pullups
B-squat,benchpress,deadlift,oh press,chinups

If you want probably just alternate between doing flat benchpress and incline benchpress. For oh press just standing barbell oh press and standing arnolds for oh press work alternating it. Regardless you can't go wrong either way they both work well and just have pullups or chinups in there somehow!!!

Yea the starting strength book is a book all weight lifters should have!!! I like the point that barbell rows is best done with every rep from a dead stop like how the deadlift is done!!! He also feels that standing oh press is more functional and doing sitting or push press should be done when you got up there with doing standing oh press strict.


*EDIT* I think he meant power clean instead of power cling lol... Power cleans are a better exercise but it's very hard to do proper and most gyms may not allow it since it's best done with bumper plates.