Hey. I've been going to the gym for about 3 months and though I have seen gains in the weights, I have been reading these forums and I found out that my routine wasn't good at all (didnt really concentrate on diet, few compound exercises, no deadlifts or squats..). Anyway I am trying to figure out a new routine so if anyone could help me out thatll be great.

First off I am 17 years old (18 in 10 days :D), 5'7 and 76kg. My weight is pretty 'normal' compared with my other friends they weigh around there, but I have a lot of fat. I am trying to lose the fat and bulk up.

This is my proposed workout routine. Note that I cant do dips or pull ups.

Monday - Chest/Back
Tuesday - Cardio
Wednesday - Biceps/Triceps
Thursday - Shoulders/Legs
Friday - Rest
Saturday - Cardio
Sunday - Cardio

All exercises are 1 or 2 warm up sets, then 3 sets of 8 reps.
Chest/Back
Incline Dumbell Press
Dumbell flatbench flys
Decline Benchpress
Standing Cable Flys *should i bother doing this?*
Cable Seated Row
DEAD LIFTS!!
Lateral Pulldowns (Cable Front Pulldowns, from the EXRX site)
I also do an exercise similar to this (http://exrx.net/WeightExercises/BackGeneral/LVBentOverRow.html) except there is like a padding thing for ur chest, and u short of lay there at an angle like this \ and u pull the weight up. Not sure what its called.
I also want to do the barbell bentover rows, is the EXRX site good for form? because I am not sure how to do them correctly.

Triceps/Biceps
*I NEED SUGGESTINGS FOR TRICEP WORKOUT*
French press
Close grip benchpress
Cable tricep pushdowns
Seated dumbell curls
Seated hammer curls
Barbell curls
Reverse barbell curls (hold the barbell the opposite way, if you know what I mean)

Shoulders/Legs
*IS THIS SHOULDER ROUTINE OKAY, OR SHOULD I ADD IN SHOULDER PRESS AND TAKE OUT SOMETHING?*
Dumbell Seated Shoulder Press
Barbell Upright Row
Dumbell Front Raise
Dumbell Side Raise
45 Degree Leg Press
Not sure what else I can do, can people recommend me, preferably from the EXRX site so i can see how to do it?

CARDIO
Stretching 5-10 mins
45 minutes swimming
Thats all the cardio i do, I hate running and cycling at the gym lol

Also I know some things I have put too many exercises down but I want to see what people think, so please crit it and tell me what to take and and add in. Also, will this routine be effective?
Also I havent taken into account the diet, can anyone tell me what good things to eat? I plan to eat 3 times a day with 2 snacks.
breakfast will usually be nutri grain cereal and a banana, or peanut butter on wholegrain (um, is it wholegrain or whole meal? i dunno :S) bread. I also can get almonds, cashew nuts or peanuts as snacks, and my parents own a takeaway shop so i can cook my own food there. Thanks!

Sorry for the long post.

5 have read this thread and no replies? :(

chest and back together! theyre 2 massive muscle groups that you need to train on their own...

put chest/triceps and back/biceps together

I've worked chest and back together for a while. Chest is not a huge muscle group. Your back is much more complex and much larger. There's way too much fixation on the chest in most people's routine.

I have seen many routines with chest/back. Is this good?

JMR, any suggestions on my routine?

Chest is a fairly large muscle if you count in the serratus (sp?), rib cage, etc.

But I have done chest and back before and I actually kinda liked it. Of course this is how Arnold's split looked. :)

My workouts are much shorter with more compound movements these days but I did similar routines when I was a teenager. You can get away with a whole lot when you're at that age. The exercise name that you're looking is a supported T-Row if I'm not mistaken. That's a good one. I would do pull ups instead of the pulldowns if you can. Try your workout and see how it goes.

Your diet will be the major factor for you. Eat lots of good protein ... chicken, steak, etc. Eat plenty of veggies.. green beans, salad, etc. Some fruit is fine. You're at a point in your life when you can make major changes in your body rather easily. Go for it!

I've gotten the best results in that area with Nautilus pullovers myself.

Chest is a fairly large muscle if you count in the serratus (sp?), rib cage, etc.

But I have done chest and back before and I actually kinda liked it. Of course this is how Arnold's split looked. :)

Forget what Arnold did, he's genetically gifted and was on steroids.

Total Strength (http://totalstrength.info/article5.htm)

No one said that you have to do 30 sets per workout like Arnold but working chest and back together is fine.

Forget what Arnold did, he's genetically gifted and was on steroids.

Total Strength (http://totalstrength.info/article5.htm)

No one said that you have to do 30 sets per workout like Arnold but working chest and back together is fine.

Sure it is.

Anyway I am trying to figure out a new routine so if anyone could help me out thatll be great.

First off I am 17 years old (18 in 10 days :D), 5'7 and 76kg. I am trying to lose the fat and bulk up.

Lets get you out of the gym, where you can chase girls or have fun at a beach or pool. Use time on another sport, outside. Think about this:

1. Cut your workouts to 3 days a week, full body. less than 40 minutes.

2. No more than 2 exercises per body part. Perform slow controlled reps 8 to 12, going for momentary failure on last rep. Only one set for exercise. Less is best.

3. Weights used HEAVY. At least 80% of your max 1 rep weight. Lets say you can curl 90 lbs for one rep, you use at least 72 lbs and attempt to increase this often.

4. You will try to increase intensity in each exercise, each session. Nearly all exercises will be compound ones. You don't have to save something for next set, you are only doing one. Work hard but smart.

5. Cardio will consist of outdoor activities, jogging, swimming, tennis, volleyball, walking, you name it.

6. Do this for 6-10 weeks, then decide if you will continue.

Squat
Straight-arm Pullover
Leg curl or stiff legged deadlift
Calf raise
Bench Press
Bent-arm Fly with DB
Bent over row
3 way lateral raise, side, front, bent-over
Overhead Press
Bicep curl
Tricep extension with DB
Crunch

Lets get you out of the gym, where you can chase girls or have fun at a beach or pool. Use time on another sport, outside. Think about this:

1. Cut your workouts to 3 days a week, full body. less than 40 minutes.

2. No more than 2 exercises per body part. Perform slow controlled reps 8 to 12, going for momentary failure on last rep. Only one set for exercise. Less is best.

3. Weights used HEAVY. At least 80% of your max 1 rep weight. Lets say you can curl 90 lbs for one rep, you use at least 72 lbs and attempt to increase this often.

4. You will try to increase intensity in each exercise, each session. Nearly all exercises will be compound ones. You don't have to save something for next set, you are only doing one. Work hard but smart.

5. Cardio will consist of outdoor activities, jogging, swimming, tennis, volleyball, walking, you name it.

6. Do this for 6-10 weeks, then decide if you will continue.

Squat
Straight-arm Pullover
Leg curl or stiff legged deadlift
Calf raise
Bench Press
Bent-arm Fly with DB
Bent over row
3 way lateral raise, side, front, bent-over
Overhead Press
Bicep curl
Tricep extension with DB
Crunch

Nice! :nod:

Forget what Arnold did, he's genetically gifted and was on steroids.

Total Strength (http://totalstrength.info/article5.htm)
I was not advocating anyone follow his routine. If you read some of my posts in the past you'd see that I would advise against this. I do way less volume and I definitely do not have those genetics.

I've gotten the best results in that area with Nautilus pullovers myself.
Heck yeah! I am so mad that my gym does not have this machine. I currently do dumbbell pullovers instead. They're pretty decent, but I miss the machine that they had at World's when I was a member there!

hey

i thought about it and i was thinking is
chest/legs
shoulders/back
biceps/triceps okay?

also, not to sound like a penishead, but what was the point of the workout that rtestes posted? i'm not saying there isn't a point to it, its just im not too sure what he meant. thnx.

hey

i thought about it and i was thinking is
chest/legs
shoulders/back
biceps/triceps okay?

also, not to sound like a penishead, but what was the point of the workout that rtestes posted? i'm not saying there isn't a point to it, its just im not too sure what he meant. thnx.

I felt you were over working your body. It is spring and summer down under. Why not use enough weight and lower sets to get you out of gym to your beautiful weather. If the exercises are done right, you will get all the work a 17 year old needs without overworking.

You weren't and aren't suggesting using many compound exercises, more of the "pumping kind". You said you had only been going to gym for 3 months, with little results. I tried to offer my opinion on what I thought you should do.

Great thing about life, you have choices.

oh okay. thanks for your help
I felt you were over working your body. It is spring and summer down under. Why not use enough weight and lower sets to get you out of gym to your beautiful weather. If the exercises are done right, you will get all the work a 17 year old needs without overworking.

You weren't and aren't suggesting using many compound exercises, more of the "pumping kind". You said you had only been going to gym for 3 months, with little results. I tried to offer my opinion on what I thought you should do.

Great thing about life, you have choices.