Thread: Intro and current routine

Hi all, just stumbled upon the forum and making my first post. I'm a 32 year old male, married with two kids (4 and 2). I'm 6 foot 4, 195 lbs. Played sports in high school, spent my 20s with little exercise and just got into working out about 6 months ago. My workout goal originally was just to get active and get off the couch. I've always been able to eat whatever and not gain much weight, I've never been heavier than 210 which was a few years ago (before the kids).

I started just by doing push-ups and sit-ups each morning, I could barely do 10 push-ups at first. After about a month I worked to 15-20 push-ups each morning and 30 sit-ups, just to get the blood flowing. I then went out and bought 20 lb dumb bells and started a very random work-out routine 3x per week that exercised several muscle groups with no real rhyme or reason. The first few weeks I was extremely sore but it was good for me to get some muscles working than hadn't been doing much in a while.

After some basic internet research I decided to switch to a more structured routine isolating 2 muscle groups per work-out. I've been doing this routine for about a month with some good visual results:

Sunday
Chest

Bench press 12, 10, 8, 6
Standing fly 12, 10, 8, 6
Pants up 12, 10, 8, 6
Lying fly 12, 10, 8, 6

Biceps

Alt Standing Curl 12, 10, 8, 6
Seated concentration curls 12, 10, 8, 6
Standing curls 12, 10, 8, 6

Monday
Legs

Squats 12, 10, 8, 6
Standing calf raise 12, 10, 8, 6
Lunges 12, 10, 8, 6
Seated toe raise 12, 10, 8, 6

Forearms

Wrist curl 12, 10, 8, 6
Reverse wrist curl 12, 10, 8, 6

Tuesday
Rest

Wednesday
Shoulders

Military press 12, 10, 8, 6
Lateral raise 12, 10, 8, 6
Seated reverse fly 12, 10, 8, 6
Shrugs 12, 10, 8, 6
Upright row 12, 10, 8, 6

Triceps

Skullcrushers 12, 10, 8, 6
Kickbacks 12, 10, 8, 6
One-armed overhead extension 12, 10, 8, 6

Thursday
Back

Standing wide row 12, 10, 8, 6
Deadlift 12, 10, 8, 6
One armed rows 12, 10, 8, 6

Stomach
Pull and punch 12, 10, 8, 6
Side bends 12, 10, 8, 6
Knee-ups (seated) 12, 10, 8, 6
Leg lifts 12, 10, 8, 6

Friday and Saturday
Rest

In between each set of every workout I do 10 sit-ups and 5 slow push-ups, and a series of stretches depending on what muscle groups I'm working that day. I still do push-ups (15-25) and sit-ups (30) every morning.

Each workout session is approx 30 mins for a total of 2 hrs per week. Wed and Thur are the most tiring/intense.

I've noticed results with toning of my arms, chest, and stomach and a little bit of increase in mass. I'm not trying to get ripped, but to continue adding some tone and a little bulk. With my work and family schedule I don't have the time or endurance for something hard core like P90X or something like that - just curious if there is anything different I should be doing with the time I have?

Thanks in advance for any tips! Let me know if there are any questions or clarifications (not sure if some of those names for exercises are real or not)

For me YES, like i said most of those other excercises like squats and any other one which uses your core for stability are using your abs too, so if your doing that many sit ups your exhausting your core most probably and will effect how much you can actually lift.
I know you wont like it because your used to doing them so often, but id stick to once or if you really want twice a week and i bet you see the difference, because you will then be giving your abs chance to rest and recover properly.
I spend half an hour max on them once a week and a mixture of crunches, knee raises, plank, oblique crunches and standing or kneeling cable crunches. Again dont do too high rep, low reps (10-15) and add weight if gets too easy. Just like any other muscle, needs rest to grow or if you over work it could actually get worse.
Hope this helps