Ok, so I am 17, around 147 and I've decided that I want to begin working out. I tried making my own workout routine, and it was based for a one day workout. After trying it, I realized that this was probably not the best way to do it, I couldn't do my other exercises properly because I was incredibly tired from the first exercises. Here was my routine:

WORKOUT ROUTINE


Traps:
• Upright Barbell Row
Set 1 – 10 reps
Set 2 – 8 reps

• Barbell Shrug
Set 1 – 10 reps
Set 2 – 8 reps

Shoulders:
• Front Plate Raise
Set 1 – 12 reps
Set 2 – 10 reps
Set 3 – 8 reps

• One Arm Side Laterals
Set 1 – 10 reps
Set 2 – 8 reps

Chest:
• Barbell Bench Press
Set 1 – 10 reps
Set 2 – 8 reps

• One-Arm Flat Bench Dumbbell Flye
Set 1 – 10 reps
Set 2 – 8 reps

• Wide Grip Bench Press
Set 1 – 10 reps
Set 2 – 8 reps

Triceps:
• One-Arm Dumbbell Triceps Extension
Set 1 – 10 reps
Set 2 – 8 reps

Biceps:
• Concentration Curls (Twice)
Set 1 – 10 reps
Set 2 – 8 reps

Back:
• One-Arm Dumbbell Row
Set 1 – 10 reps
Set 2 – 8 reps

Abs:
• Weighted Crunches
Set 1 – 50 reps
Set 2 – 50 reps

A friend of mine told me it would be much easier splitting the exercises into different days. Could you guys give me some tips/help? I mostly want to get a bit bigger, maybe get around 160ish. Thanks guys!

Honestly, that routine looks terrible. I would scrap it altogether and try a pre-made routine like this (http://www.t-nation.com/readTopic.do?id=508031) or this (http://www.defrancostraining.com/articles/archive/articles_westside.htm).

Thanks. I'm not sure if those will work for me, I really have like a bench, one barbell, two dumbbells (the problem with one of the dumbbells is that is it like .5lbs heavier than the other).

I really need simple, yet effective exercises that don't require lots of space (the room is small :( )

Looks like you're trying for a full-body workout. Nothing wrong with that, I prefer them over splits anyways. You should try to organize your full-body workouts in this order.

Legs
Back
Chest
Shoulders
Arms

Generally you want to start with the largest muscle groups and then work down to the smaller muscle groups. For each body part, pick 1 compound exercise.

So you might come up with something that looks like this.

BB Back Squats
BB Bent over Rows
BB Flat Bench Press
BB Clean & Press
Close-Grip Chin ups
Dips

That's one workout. Create two more workouts, try to think of your weak areas, and stick to compound lifts. I wouldn't do a full-body routine more than 3 times a week. Here's the schedule I would recommend.

Monday - Full-Body Workout 1 (Heavy 3x6)
Tuesday - Off
Wednesday - Full-Body Workout 2 (Moderate 3x10)
Thursday - Off
Friday - Full-Body Workout 3 (Light 2x15)
Saturday - Off
Sunday - Off

Here's a second workout in case you're confused.

45 Degree Leg Press
BB Conventional Deadlifts
DB Incline Bench Press
Seated DB Military Press
Close-Grip Pulldowns
Bench Dips

You'll also note that on the schedule you'll see heavy, moderate and light days. That means you follow those set/rep parameters for those workouts. So on heavy days you execute a set/rep scheme of 3 sets of 6 reps for every exercise.

Sorry, I might've confused you guys. I am looking for like:

Monday: Chest/Back
Tuesday: Blah

Etc. etc.

I find my body gets way too fatigued during a full body.

Sorry, I might've confused you guys. I am looking for like:

Monday: Chest/Back
Tuesday: Blah

Etc. etc.

I find my body gets way too fatigued during a full body.

So you want to do a split routine instead of a full-body routine? What makes you think you won't get fatigued doing a split workout? Not willing to put the effort forth for a full-body routine makes me think you will have problems with a split routine as well.

Well wouldn't it make sense if I have different body exercises each day instead of a full body workout that I can't do properly because the workouts I do will heavily affect my compound workouts?

I'm not trying to argue, I am just a bit confused.

I find my body gets way too fatigued during a full body.
Have you weight trained before? If I understand the first post correctly, you're just getting into it. Your work capacity should build up over time. Give the routine Chang outlined for you a chance. It's solid and should pack some mass onto you when coupled with a good diet.

What does the workout mean by Heavy 3x6 etc?

Also, I don't have anything for a pull up bar, and I hardly have any space to do a clean and press. I'm incredibly confused, and I must be pissing you guys off. Sorry.

What does the workout mean by Heavy 3x6 etc?

Also, I don't have anything for a pull up bar, and I hardly have any space to do a clean and press. I'm incredibly confused, and I must be pissing you guys off. Sorry.

I'm not pissed, just trying to understand where you're coming from.

Heavy 3x6 means that for that workout, you perform 3 sets of 6 reps for the exercises you chose for that workout. To get the exercises for that workout you use the principles I already lined out for you. Starting with Legs, to arms, pick the exercises. Simple as that.

If you can try to get a pull up bar, if money is an issue then don't worry about it. If you have a pull-down station do those instead. You don't HAVE to do a clean and press, I was just using it as an example. If you have no room to do a clean and press then do a military press or another shoulder exercise that doesn't involve taking up too much space.

Ok, I am really starting to get this! I'll look around for a pullup bar in the mall and such!

So, for the three workouts, should it be the same exercises and just different mediations?

What exercises would you recommend? I'll research them, the perfect form and execution.

at 5'11 , 147, youre a very similar build to me.

pushups, pullups, burpees,one legged squats,two legged squats,overhead squats, front squats, back squats, clean and jerks, snatches, deadlifts, standing military press, renegade man makers, farmers walks, chair dips, milk jug lateral raises, thrusters, etc, should all give you plenty of workout ability, and you dont' need barely any equipment to do it all. a pair of dumbbells and the bar with two 25lb plates is more than adequate. the 25-30 lb dumbbells will get you hating everything in sight, trust me.

oh did i mention pullups?

how aboutpullups?

dont' forget pullups :)

I actually do both, i do full body days, and i do split days. i'm crazy. but i sort of have ADD so this keeps it real, keeps it fun, keeps it new, keeps the body guessing.

usually it's like

Sunday - run, false tri, running on beach, running at park, cycling, swimming, cardio based aerobic based stuff. maybe mix in some bodyweight exercises in there. pushups, pullups, situps, etc.

Monday - oly lift / deadlift day. If I do oly lifts on monday, i'll do deadlifts on wednesday, etc.

Tuesday - Chest and Triceps or Back and Biceps

Wednesday - deadlift / oly lift day. If i do oly lifts on monday, today i would do deadlifts.

Thursday - LEGS. squats, squats squats, and more squats.

Friday - Back and Biceps or Chest and Triceps...depends what i've done on tuesday

Saturday - don't always have the time, but this is a full body day for me. I'll mix and match it up, maybe do a crossfit WOD, maybe do a few other things, keep it fun, and stay healthy.

Ok, I am really starting to get this! I'll look around for a pullup bar in the mall and such!

So, for the three workouts, should it be the same exercises and just different mediations?

What exercises would you recommend? I'll research them, the perfect form and execution.

You need to create 3 full-body workouts(one for monday, wednesday, and friday). I've listed 2 example workouts in my original post. However you may not be able to do some of them because of equipment limitations.