Thread: Please Help Me!!!!!!!!!

Hello,im looking for a workout excerise if possible weekends off.I want to hit the gym,i love the way i feel when i come out of the gym.It feels so good.But havent been there latley would like to get there again,so if anybody can help me out that would be great.My goals is to weigh up to 180lbs,thats 30lbs damm, how long will that take to get there.if i stick to everything like i should.

Thanks,

im
30years of age
5'8"
150lbs

Here's my split, it's based on strength goals, but mass and strength pretty much come together as a package deal. It has weekends off with plenty of rest, and you can feel free to tweak whatever you want to fit your schedule, needs, or preferences. Also, make sure a couple others give it a going-over to make sure there are no major flaws.

Day One (Sp): Spider Curls 2x3 (45), 8x2 (55); Military Presses 2x3 (30), 8x2 (40); Jog 7th dot, 5 min; Stretches
Day Two: Jog 7th dot, 5 min, 10 sec
Day Three (Sp): DB Presses 2x3 (40), 8x2 (60); Flies 2x3 (10), 8x2 (20); Arnold Presses 2x3 (30), 8x2 (40); Jog 7th dot, 6 min, 10 sec; Stretches
Day Four: Jog 7th dot, 7 min
Day Five (Sp): Squats 2x3 (100), 8x2 (125); Deadlifts 2x3, (115), 8x2 (150); Bicycles 3x50; Stretches
Day Six: Off
Day Seven: Off
Day Eight (Pwr): Spider Curls 2x3 (50), 3x2 (70); Military Presses 2x3 (40), 3x2 (50); Jog 8th dot, 5 min; Sit Ups 1x15 (10); Stretches
Day Nine: Jog 8th dot, 5 min, 20 sec
Day Ten (Pwr): DB Presses 2x3 (60), 3x2 (100); Flies 2x3 (10), 3x2 (30); Arnold Presses 2x3 (30), 3x2 (50); Jog 8th dot, 5 min, 40 sec; Sit Ups 3x5 (25); Stretches
Day Eleven: Jog 8th dot, 6 min
Day Twelve (Pwr): Squats 2x3 (125), 3x2 (215); Deadlifts 2x3 (145), 3x2 (275); Jog 8th dot, 6 min, 20 sec; Sit Ups 3x5 (25); Stretches
Day Thirteen: Off
Day Fourteen: Off

It's set up as "Exercise sets_x_reps (weight)." It may be a bit advanced if you're just starting, but that's it in a nutshell. The first week concentrates on speed (Sp), during which I lift the weight as fast as I can, but with good form. The second week concentrates on power (Pwr), during which I lift as much weight as possible with good form. I use sets of doubles to make absolutely sure my form is impeccable. In order to adjust the weight according to your stats, you use about 50-60% of your max during the speed week and about 90% of your max during the power week. Hope this helps.

P.S.: Please let me know if you're not sure how to perform any of these exercises, or if you have any other questions, comments, or concerns. If I can't help you, someone on here will be able to. It is much better to ask than it is to find out the hard way by injuring yourself. Happy lifting.