training program help

i need some help with working out a training program. ive got my diet pretty much all set out so i dont need to hear "eat more" again. im looking to gain weight/muscle and all ive got to use is free weights.

i have typed up a list of all the possible exercise i could find using free weights from a website. now all i need is help setting up a training program by picking which exercise i should do and how many reps/sets and breaks between each sets etc.

i am 6'4 and weight around 75kg.(im also a male so please dont send me a msg trying to pick me up like several people have already done lol) i want to do a 3 day a week training program (mon,wed,fri).

here is the list i came up with. if your able to help and have different (better) exercise please tell me.

CHEST

dumbbell bench press
dumbbell fly
dumbbell pullover
Dumbbell Incline Shoulder Raise

BACK
Barbell Bent-over Row
Dumbbell Bent-over Row
Dumbbell Lying Row
Barbell Pullover
Barbell Bent Arm Pullover
Barbell Shrug
Dumbbell Shrug
Dumbbell Lying External Rotation
Dumbbell Upright External Rotation
Dumbbell Internal Rotation

SHOULDERS
Barbell Behind Neck Press
Barbell Front Raise
Barbell Military Press
Barbell Shoulder Press
Dumbbell Arnold Press
Dumbbell Front Raise
Dumbbell Shoulder Press
Barbell Upright Row
Dumbbell Lateral Raise
Dumbbell One Arm Lateral Raise
Dumbbell Lying Lateral Raise
Dumbbell Upright Row
Dumbbell One Arm Upright Row
Barbell Rear Delt Row
Dumbbell Lying Rear Lateral Raise
Dumbbell Rear Delt Row
Dumbbell Seated Rear Lateral Raise

TRICEPS
Barbell Lying Triceps Extension
Barbell Triceps Extension
Dumbbell Kickback
Dumbbell Lying Triceps Extension
Dumbbell One Arm Triceps Extension
Dumbbell Triceps Extension

BICEPS
Barbell Curl
Dumbbell Curl

FOREARMS
Reverse Curl
Dumbbell Hammer Curl
Barbell Wrist Curl
Dumbbell Wrist Curl
Barbell Reverse Wrist Curl
Dumbbell Reverse Wrist Curl

WAIST
Dumbbell Side Bend
Barbell Bent Knee Good-morning
Barbell Deadlift
Dumbbell Straight Leg Deadlift

HIPS
Barbell Front Squat
Barbell Hack Squat
Barbell Lunge
Barbell Rear Lunge
Barbell Side Lunge
Barbell Step-up
Dumbbell Lunge
Dumbbell Rear Lunge
Dumbbell Side Lunge
Dumbbell Step-up

THIGHS
Barbell Front Squat
Barbell Hack Squat
Barbell Lunge
Barbell Rear Lunge
Barbell Side Lunge
Barbell Step-up
Dumbbell Lunge
Dumbbell Rear Lunge
Dumbbell Side Lunge
Dumbbell Step-up
Barbell Good-morning
Dumbbell Straight-back Straight-leg Deadlift
Dumbbell Straight Leg Deadlift

CALVES
Barbell Standing Leg Calf Raise
Dumbbell Single Leg Calf Raise
Barbell Reverse Calf Raise
Dumbbell Reverse Calf Raise
Dumbbell Single Leg Reverse Calf Raise

I hope someone is able to help me work out a training routine because im totaly lost at the moment.

regards
shannon

You can get tons of ideas and suggestions here to try out, here is one.
 
3-4 sets of 8-10 with 1 min avg break between sets.
 
Day 1 - Legs, Shoulders
Squats, maybe front squats with db
Ham Deadlifts
Standing DB Calve Raises
Overhead shoulder press (maybe superset with Squats)
Shrugs (can superset with deadlift)
Side Lying rotator cuff exercises (superset with Calves if you like)
 
Day 2 - Chest and Triceps
Flat Press (could superset some of these too)
Decline Fly
Incline Press
Tricep Dips with feet up and db on lap
Kickbacks
Oblique Crunches
Side twist
 
Day 3 - Back and Biceps
Pull ups
Db Mid back row
Good Mornings with db behind head held with both hands
Seated DB curl
STanding hammer curl
Crunch
Vsits

Come Visit my websites! www.figureteam.com www.lindacusmano.com www.bodyrushpersonaltraining.com

thank you for your help italianangel. what does everyone else think about that routine?

Try it and see if you like it. Everyone can suit a training routine differently.
I got a routine from someone but since I have started it I have changed parts of it to suit me better.

ive changed the program to this.

4 sets of 8-12 reps for all exercises
-BB back squats
-BB flat bench press
-bent over BB rows
-seated DB shoulder press
-chinups

3 sets of 8-12 reps for all exercises
-DB bicep curls
-BB stiff-legged deadlifts
-Dumbbell Triceps Extension

what you reckon?

so this is all you would do in total?  Just to clarify....

Come Visit my websites! www.figureteam.com www.lindacusmano.com www.bodyrushpersonaltraining.com

i could do more. i just duno what other free weight exercises i could add to my full body routine.