trying to set up a routine....pleasssse help me

okay so i am going to join a gym by my house after i just checked it out today and i want some help creating a routine.......im 16 and want to add some definition and lean muscle.....not wanting to be huge at this point........i was looking for a 3 day split because i work 3-4 days a week so it will be and to get to the gym......i was thing back and biceps.....chest and triceps.....and then shoulders and legs.....but i dont kno what exercises i should do for what im looking for and how many sets and reps.......anyone want to help me please?



***i run quite a bit....took a liil break from it because i just got a job recently and its really cold here...but now i got the gym so im starting back up with probably 3-5 days a week of cardio

As I said in your first post look up Starting Strength routine,great routine..it helps when you listen btw.

Goals by end of 2009:
Bench 205
Squat 255 ATG
Squat Clean 185

"There is no elevator to success, you must take the stairs."

i looked that up and that really not what im looking for.....its too basic from what it looks like

XccrX13


okay so i am going to join a gym by my house after i just checked it out today and i want some help creating a routine.......im 16 and want to add some definition and lean muscle.....not wanting to be huge at this point........i was looking for a 3 day split because i work 3-4 days a week so it will be and to get to the gym......i was thing back and biceps.....chest and triceps.....and then shoulders and legs.....but i dont kno what exercises i should do for what im looking for and how many sets and reps.......anyone want to help me please?



***i run quite a bit....took a liil break from it because i just got a job recently and its really cold here...but now i got the gym so im starting back up with probably 3-5 days a week of cardio

sorry, but I have to chuckle at that comment.. Getting huge is going to be the least of your worries.. People train hard for years trying to get huge.. it's not something that happens by simple casual training a few days a week.. No offense..
 
do this..
3 sets of 10
Monday:
Squat
Bench
Row
 
Wednesday:
Deadlift
OH press
Pullups
 
Friday
Squat
Bench
Row
regarless of the split/routine you choose.. do the following
Squat
Deadlift
Flat Bench
Overhead Press
BB Rows
Pullups
Situps
 
those are all you need.

There is never enough time to do everything, but there is always enough time to do the most important thing

 

XccrX13


i looked that up and that really not what im looking for.....its too basic from what it looks like

LOL.

Goals by end of 2009:
Bench 205
Squat 255 ATG
Squat Clean 185

"There is no elevator to success, you must take the stairs."

never work legs with shoulders
always work them with chest and tri's\
I made this mistake and my shoulders are under-developed becasue of working them twice in one week (most chest and tri excercises work shoulders too!)

And starting strngth is basic but is amazing
do that for about 3 months and assess your gains
you will have gains, trust me!

Supps:Animal Pak, NO shotgun, Whey


Bench 1RM:210
Squat 1RM:300
Deadlift 3RM:375
Arm Size:14.5 IN
Phase:Bulking 
 

why are you "lol"  i typed that in and a thing came up doing only 3 exercises a day 3 days a week.....thats not what I want

what do you want?

USMCjc56


never work legs with shoulders
always work them with chest and tri's\
I made this mistake and my shoulders are under-developed becasue of working them twice in one week (most chest and tri excercises work shoulders too!)

And starting strngth is basic but is amazing
do that for about 3 months and assess your gains
you will have gains, trust me!

That is a common split, there is nothing wrong with that..And I said LOL because I laughed out loud.

Goals by end of 2009:
Bench 205
Squat 255 ATG
Squat Clean 185

"There is no elevator to success, you must take the stairs."

He said he wants to be lean and muscular and not get too big.

It bugs me when people say they don't want to get too big.  Like they think if they lift some heavy weight they will get magically huge.  If you want to get lean and muscular, your first goal should be to put on some solid muscle, even if you are overweight, it'll help you lose the fat anyways and improve your metabolism.

So far people have recommended doing basic compound exercises and a simple routine, you should take that advice, and if you must add some additional stuff don't go overboard.

http://www.discussbodybuilding.com/Seos-Log-2008-m442008.aspx

connelly

That is a common split, there is nothing wrong with that..And I said LOL because I laughed out loud.

well, I necver understood why certain splits don't work. If i train a chest/tri equaly as i train a bis/shoulder, won't all muscle groups be trained OK?
 
Well, just in case its wronf, i usally do a chest/shoulder tri/bis leg/abs split. Is that OK?

CreaOtine

connelly

That is a common split, there is nothing wrong with that..And I said LOL because I laughed out loud.

well, I necver understood why certain splits don't work. If i train a chest/tri equaly as i train a bis/shoulder, won't all muscle groups be trained OK?
 
Well, just in case its wronf, i usally do a chest/shoulder tri/bis leg/abs split. Is that OK?

No, you have no back day. If you want a 3 day split then it should be closer to:

Chest/tri
Back/bi
Legs/shoulder

You can throw an ab workout in on any of those days, or even all 3 (as long as they have rest days inbetween)

V,
    You're the Clipart Photoshop GOD!

 

okay, thanks for the advice....appreciate it.

well i guess i shldnt have said "never"
legs and shoulders together just didnt work for me

i do
Chest/Tri/shooulder
Back/Bi
Legs by itself
I work each muscle group every 5 days, it has helped me put on 3 lbs of lean muscle in 2 weeks, so im happy

Supps:Animal Pak, NO shotgun, Whey


Bench 1RM:210
Squat 1RM:300
Deadlift 3RM:375
Arm Size:14.5 IN
Phase:Bulking