Beginner - Need a Training Routine

[Keith99]

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.

 

[Volume]

Id cut back on your frequency, or break up your routine to specialized groups if you want to lift everyday. At heavier weights your body needs more time to recover and muscle to grow. If you can recover from a muscle group in just two days to hit it again, your weights are too light. Id increase all weights by 25% drop your sets to 3 each, and put the hammer down!! You'll start seeing phenomenal gains very, very soon.

 

[Jay334]

I'd say more weight less reps. Like 4-8 reps on most exercises. I'd also do less sets and more varied lifts. For example my chest workout is: 4 sets flat bench press, 4 sets of lying flys, 4 sets of dumbbell pullovers.

 

[warthogboy]

I'm curious about the results of this routine.
When you say you're making minimal gains, do you mean that you're not getting much bigger, or that you aren't able to lift much more weight, or both?
Are you keeping a journal so you know how much weight you're lifting?

 

[Doublebase]

5' 9" 150lbs is pretty lean. I suggest you workout 3 - 4 days a week. Keep it simple. Basic caveman movements. Bench, Deadlift, Squat, Military press, Rows. Try to eat 4000 calories a day. Heavy weight, low reps.

 

[Maynard Keenan]

Yea id say drop to 3 sets each. Since your just beginning you should to doin everything once a week and hit them hard. I think your overtraing right now thats why theres no results. Change your excercises each workout too. Switch it up. Schock your body.

 

[SlimShady]

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.