Thread: Help on new workout!!

I have my own barbells/dumbells and bench at home but no sqaut rack or anything. I have access to a gym once a week on thursdays though.

Firstly i am Matt this is my first post i live in Melbourne Australia and in my training wish too over how ever long it takes pack on 10kgs of muscle mass and gain a heap of strangth, this is primarily for Rugby.

Currently i have the follow specs:-
Age: 16
Weight: 74kg or 164 pounds i think it is
Height: Around 6 foot 184cm
I have been lifting for a while but nothing really serious and i'm pretty weak i reckon.
I did today a chest workout but i didnt have a spotter so it made things a bit harder. Flat Bench Press. I warmed up by doing 12 X 70 pounds (pathetic), 12 X 70 again and then 10 X 82.5 pound. For my working sets i did 3 sets of 5 reps at 115 pounds and failed on the last rep of my final set its 11 pm this night and i am not sore yet.

I want a 3 day workout covering Shoulders, back, chest, bis, tris and then on thurs a legs one (never previously done any work on legs). I am not taking any supplements and my diet is less than adequete ( i dont eat shit at all but like i dont have the 150 g's of protein and all that shit u guys are having) but i want too start really pushing it hard. Maybe if you could include a diet ( i think i am gettin some creatine and whey). I just had a shake with a banana, no fat milk and 5 egg whites. Total protein 29g.


Thanks for all your help and one i get into the full swing i can report my progression in the journals bit
p.s. Sorry for the long post just thought i would cover everything in one blow

Welcome to the board

Here's a quick 3 day workout, you should also check the journal section to see what others are doing.
Day 1
Chest / Bi's /shoulders
Day 2
Legs / Abs
Day 3
Back / tri's

Use 3-4 different exercises for large muscles with 6-8 total sets and 2-3 sets for smaller muscle groups with 4-6 total sets.
Your workouts should last between 30-45 min total.