Thread: Beginner - Need a Training Routine

Age:25
Height:5,9"
Weight:150lbs

I started lifting weights a couple of months age and I am seeing minimal gains.After reading though some posts on these Forums I realize that I don't know what I'm doing.

Here's the routine I've been using:

Mon/Wed/Fri

Chest
Bench Presses (5 sets of 8 -12)
Incline Presses (5 sets of 8 -12)

Back
Bent over rows (5 sets of 8 -12)

Legs
Squats (5 sets of 8-12)
Lunges (5 sets of 8-12)
Leg Curls (5 sets of 8-12)
Standind calf raises (5 sets of 8-15)

Abs
Leg raises (5 sets of 25)


Tue/Thur/Sat

Shoulders
Military presses (5 sets of 8-12)
Dumbbell lateral raises (5 sets of 8-12)

Upper arms
ez-bar curls (5 sets of 8-12)
seated dumbell curls (5 sets of 8-12)

Narrow grip bench presses (5 sets of 8-12)
Tricep presses (5 sets of 8-12)

Lower arms
Wrist curls (5 sets of 8-12)
reverse wrist curls (5 sets of 8-12)

Abs (5 sets of 25)

Sat
Off


Could some post a good routine that I can use.

I have all the basic equipment at home (free weights).
Diet is not a problem, I'm getting enough protein, vitamins and calories.

Shoot for a 3 or 4 day split. Work 2 body parts per day and limit the workout to 9-12 sets per body part. Stop doing cardio. You need to make every calorie count towards building muscle. Your workouts need to be brief and intense so they work the muscles enough to stimulate growth without burning extra calories.

Most importantly, make sure you are eating enough calories. If you are unsure about a diet, go ask the girls in Diet/Nutrition to help you out. Emma, Jodi and Deadbolt are diet experts. If you aren't making gains, then you aren't eating right. You'd be surprised at how many calories you need in order to grow.