Whats goin on everybody, Im 18yrs old 5'9 140lbs and a mesomorph. I've been working out for the last 4 months or so basically with no set workout; sometimes do full body, sometimes random exercises that make up x-day splits, whatever. I've also been eating, from what I have gathered from different places, well. I also eat food with lots of protein and carbs as well as drink whey protein, before and after excercise. I've been happy with the results so far as I have lost a bit of fat and gained some muscle. But now I wanna get a little more serious; ultimately I'd like to put on 15-20lbs and be around 8-10% bodyfat (based off of pictures Id guess im at around 12%) My main goal is strengh, power and definiton, and I do not want to be bulky in the slightest. Im going for an ultimately athletic physique not that of a powerlifter.

I read a bunch from http://www.exrx.net/Exercise.html and came up with the following 3-day split workout, which I would do as often as possible, which may be 3 days one week or 6 the next...

(1 warm up set 12-14 reps, followed by 1 working set 8-10 reps, 1min break between sets)

A: lats, side delts, back, traps, bicepts, forearm
1: front pulldown
2: upright row
3: seated row
4:shrug
5:dumbell curl
6: wrist curl/reverse wrist curl

B: chest, front delts, tricepts, neck(?)
1: chest dip
2: barbell incline bench press
3: seated dumbell shoulder press
4: some kind of tricept extension
5: website offered some neck exercises, thoughts?

C: quads, hamstrings, calves, abs, obliques
1: leg press
2: leg curl
3: calf raise
4: weighted hanging leg-hip raise
5: incline twisting sit-up (maybe weighted)

Any and all information is greatly appreciated, TIA

Welcome Race.

Make sure you don't equate getting serious about weight lifting to following a body part split. Splits are fine, but there are also plenty of full body routines capable of producing great results for you. If you decide to go the split route, the first method I'd consider would be something like an upper/lower split.

Would it be accurate to say your primary goal at this point is lean mass / muscle gains? With your stats, I'm guessing you don't have that much fat on you. Certaintly not to the point where you need to make fat loss a priority.

A: workout could be condensed into doing some pullups with maybe some additional shoulder work thrown in.

B: not too bad of a push day muscle group setup

C: learn to squat

Your total volume of only one working set for each exercise isn't going to provide enough of a stimulus for growth. Unless you see a specific reason, I'd probably shy away from coming up with your own program at this point and go with a proven template.

Make sure your total nutrition is about more than just drinking whey before and after your workout. Much more.

Progressively overload your muscles with your strength training, give your body the food it needs to grow, and a guy your age shouldn't have any problem adding quality lean mass.

btw...No need to crosspost in two different forums. Your questions are probably best suited here.

I agree with Goonie. I think your first step should be getting your nutrition in order. Read the stickies at the top of this forum, educate yourself on what foods are healthy and then start eating a lot of them. If you want to gain 15-20 pounds, you're going to have to eat like you want to gain 15-20 pounds.

As for the routine, I think you should trash it. Check out this program (http://forum.bodybuilding.com/showthread.php?t=712752).

Thanks guys. Is there some other places you could direct me to find some workout templates. I actually came up with these exercises from one on www.exrx.net thanks a lot.

Just make sure you stick at the big three, and give them priority:
Squat, Bench and Deadlift.

Diet is very important, but most supplements aren't. The occasional protein drink is good, but don't bother with other supplements until 6months+ of consistent training.

This is a great program for novice/intermediate:
http://www.geocities.com/elitemadcow1/5x5_Program/Linear_5x5.htm

Cool, thanks. My typical meals include lots of protein (chicken, turkey, pork, beef, egg whites,) and carbs (wheat bread, vegetables, pasta, cereal) and I only drink the whey protein before and after workouts.

Cool, thanks. My typical meals include lots of protein (chicken, turkey, pork, beef, egg whites,) and carbs (wheat bread, vegetables, pasta, cereal) and I only drink the whey protein before and after workouts.

Healthy fats?

Healthy fats?

Actually im not that familair w/ healthy fats... I know peanutbutter is good but what other foods should I look for? I eat almost all of my meals at the dining halls so using different oils or whatever is not an option...

Actually im not that familair w/ healthy fats... I know peanutbutter is good but what other foods should I look for? I eat almost all of my meals at the dining halls so using different oils or whatever is not an option...

Dietary fat resources (http://www.bodybuilding.com/fun/bbinfo.php?page=Fat)

Natural peanut butter and almond butter are good choices, although they are very calorie dense. Have you read the stickies in the weight-loss forum?

Just make sure you stick at the big three, and give them priority:
Squat, Bench and Deadlift.

I would like to see some rowing in there to balance the bench. Nothing wrong with getting the rotator cuff started off too.

Actually im not that familair w/ healthy fats... I know peanutbutter is good but what other foods should I look for? I eat almost all of my meals at the dining halls so using different oils or whatever is not an option...

Nuts in general, fatty fish, fish oil supplements, oils like you mentioned which can be used drizzled over veggies or as a salad dressing, avacados, and even some saturated fats are necessary for hormone production (especially testosterone), so also eat steak and eggs :tu:

Don't skimp on the healthy fats thinking it will help you lose weight. It's an important part of your diet, just like low GI carbs and protein.