Newbie needing help with new training split

[Ralphie]

Ok, for the past few months I've been doing a workout that basically involved the same thing everytime.. I would go in work my chest,biceps,triceps,shoulders and all that good stuff.. three times a week.. provided me with good gains at the beginning.. stopped getting great gains though.. and I looked around online and in some magazines, and all the pros seem to work each part of their body only once a week..
My question is, is this the way to go?

Btw, I am 16 years old and about 138 pounds

I've recently.. actually to be exact I started this monday by doing just that.. working each part separately and only once a week..
Here is my plan so far

Monday-Chest and back
Tuesday-Legs and I might throw in shoulders here... what do you think?
Wednesday-Arms, biceps and triceps

Now the only thing I am missing (I think) is midsection and a forearm workout?
I'm just planning to throw in an ab workout whenever I get a chance on one of those three days and maybe one or two more times during the week when I have free time I'll do some crunches and sit ups.. forearms I can do almost whenever.. I have access to dumbells pretty much whenever..

I might be moving Tuesdays to Saturdays... but I don't think that would matter...

I've been working out for the past 5 months or so.. but wasn't very serious.. I'd just go into the gym and lift it.. I had bad form and everything.. but now I'm starting to get really into it which is why I am inquiring on this board

Thank you!

 

[gopro]

Do not workout on only Monday, Tuesday, and Wednesday. Give yourself at least a days rest in between workouts. Train M, W, F or M, W, Sat. Do your forearms on arm day, calves on leg day, and abs on chest day. Use basic movements and strict form with heavy weights. Workouts shouldn't last more than about an hour.

Good luck!

 

[Scotty the Body]

Hey Ralphie, welcome to the board!

Some things you want to check on as well as the routine,
Hows your diet?
Are you getting enough rest?
What are your goals?

As far as your routine goes, what are you doing for each workout?
Some things I would avoid are,
Don't do legs the day after back, you should have a rest day after leg day or at least keep it light, like doing abs or shoulders.
I would use a three or four day split, you could work things like abs and calves more than once a week if you like.

3 day split
Monday, wednesday, friday
4 day split
monday, tuesday, thursday, friday.

 

[Ralphie]

Currently this is what I do for each area.

Monday
Chest:Bench press, inclined dumbell press, dumbell flyes, I was thinking of adding inclined dumbeel flyes.. what do you think? Too much? My chest might not be able to do anymore after the previous three exercises.

Back:This is not really established so well yet.. I have access to alot of equipment though.. I go to the biggest Ymca in the Houston area if that means anything to anyone. I do low pulls, as well as this row machine that they have... There are also one or two other machines they have that work the back.

Tuesday
Squats
followed by a machine exercise for quads, hamstrings(I think that is the name, whatever muscle is behind the quads) and calves.. I can't remember the names of each machine exercise, sorry. I am not so concerned with my legs though... as long as they get some kind of workout, most people aren't and maybe you will call it a mistake on my part.. being only concerned with my upper body.. but I am happy with my legs.. not extremely.. but not dissatisfied.

Wednesday
Arms
Bicep-Standing barbell curls,concentration curls,hammerheads
Tricep-Skull crushers,tricep pullover (I think thats the name, I put a dumbell behind my head using both arms and extend up using tricep) and finally kickbacks

I guess I will transform this into a different split.. 3 day.. Mon,wed,Sat
Monday will be chest and back, wed legs, and sat full arms


So far that is what I have going.


My diet is not superb.. I honestly don't know what to eat.. I'm trying to watch what I eat.. but I am seriously uneducated when it comes to diet.. the only thing I do really is try to get a good amount of protein.. and try to watch fat intake.. instead of downing 5 cookies.. I try to limit myself.. that's about it. Any links for info on diet? I don't know if I should be so concerned with fat intake though... I'm not extremely skinny.. but I'm not at all in the spectrum of Heavy


Does anyone have an opinion on whey protein? I've been thinking of getting some, but have heard that it really doesn't do anything.. that the best studies show that all it does is prevent you from getting sick as often.

My goals? Simply to look good.. I'm not entering any powerlifting competitions or looking to improve in a sport.. simply look good.. get bigger more defined muscles.

If you wish to now my rep range for each exercise let me know.
Or if you have suggestions.. currently for tricep exercises I keep it within the 8-10 rep range.. I've read the tricep is mostly fast twitch muscle thus needing heavier loads to grow.


One other question, when should I do shoulder?
Also, does anyone have suggestions for some shoulder exercises I could do? I know of some.. but would like some opinion.
Thanks again!

 

[Scotty the Body]

Ok, here's what i would do:
Monday
Chest / shoulders / bi's
Incline or decline bench 3 sets 6-8 reps
Flat bench 3 sets 6-8 reps
Flat or incline flies or pec deck or dips 2 sets 6-8 reps (switch between them every so often)

Military press 2 sets 6-8 reps
Bent lateral raise 2 sets 6-8 reps

Standing BB curls 2-3 sets 6-8 reps
Preacher or hammer curls 2-3 sets 6-8 reps


Wednesday
Legs / abs
Squats 3 sets 6-8 reps
Leg press 3 sets 6-8 reps
SLDL 2 sets 6-8 reps
Seated or standing calf raise 2 sets 8-10 reps

Hanging leg raise 2 sets 10-15 reps
decline crunches (use weight if you can) 2 sets 10-15 reps


Friday or sat?
Back / traps / tri's
Seated or tbar rows 3 sets 6-8 reps
Deadlifts 3 sets 6-8 reps
Pullups or pulldowns 2 sets 6-8 reps

Shrugs 2 sets 6-8 reps (optinal as deads work the traps as well)

CG bench 2 sets 6-8 reps
Scull crushers 2 sets 6-8 reps
Push downs 2 sets 6-8 reps (switch bars/ropes)

Check out the Diet and nutrition section for some diet help, Whey protein is good if you can't get enough protein from food during the day, at your age, focus on eating as much good food as you can and getting enough rest.

 

[Ralphie]

If you don't feel like replying to my pm, just tell me why everything in the 6-8 rep range? I thought around 12 reps was best for building mass etc and toning more?

 

[Scotty the Body]

Anywhere from 4-8 reps is best for building mass, I'd keep your reps at around 8 to start with till your comfortable with the movments.

Pick a weight that you have to struggle to get the 8th rep on.

 

[Ralphie]

what about toning? Mass is good, but I don't want just a big slab of meat hanging from my arm right? I want some definition on it.. right?

 

[Scotty the Body]

Toning is a result of proper diet and maybe some cardio, you should always lift for mass gains unless your training for a sport.

 

[Ralphie]

Ahh Ok I see
Thank you so much I really appreciate it!

 

[Scotty the Body]

Anytime