Workout advice please

[timbo101]

Hi Guys,
Sorry to ask some really basic questions as I am sure some of you lot get fed up with this kind of thing but hey will ask anyway.
Over the last 2 years I wend on a huge diet and lost just over 60lbs in fat and now weigh 200lb and I am 6 foot 3 " tall so I am happy with my weight now. I joined this forum about 5 months ago and started lifting for about 3 weeks and gave up as I didnt know what I was doing and needed more equipment as I want to workout at home. A couple of weeks ago I treated myself to a basic bench with incline, leg press and BB rest for bench pressing along with some more weights. I would like to grow in muscle and get toned but I dont know what excercises to do. I have looked everywhere on the net and there are som many excercises and routines I am confused and dont understand all the names of the excercises. Basically wat I am doing at the moment is this :
3 x 10 Bench presses @ 70lb
3 x 5 Squats @ 80lb
2 x 10 dumbell bicelp curls @ 25lb
2 x 3 Dumbell bicep curls @ 35lb
plus various leg presses and small workout using a tricep bar

I do this 3 to 4 times a week and each workout lasts approx 45 mins. On the days I have off I do sit ups and stretching.
Now I know this seems like a bit of a weak workout but it is quite strenuous for me at the moment and it feels good but what else do i NEED to do to get some results or am I ok sticking with thissort of thing.
Many thanks in advance guys and if you need any more info just let me know....Tim

[Pitysister]

deadlifts....rows...pullups..dips....military press...

[Andrew.cook]

Tim,

Do you have any specific goals? Growing and getting toned are rather... fluid. Try to nail something down (something reasonable). Do you play sports? Would you like to? I think the first thing you need is a specific destination. That might give everyone (you primarily) an idea of where to steer this ship.

[iron_worker]

Progressive overload.

[timbo101]

Hi again,

Yeah sorry I aggree I should have stated some goals, basically I want my arms to grow bigger to become inline with the rest of me. Whenever I start on the lifting in the past my neck and shoulder muscles grow really well and looks good in a t shirt and my thighs and front muscles above my knees(sorry not sure what they are called) look really quite ok but my arms always stay real skinny.
I dont have any defined goals as such and I dont want to become huge and dont want to change my diet too much so that it is purely dedicated to body building but in the end would love to put a couple of inches on my upperarms as well as some overall mass which I can then maintain.
I am turning 40 next year so just want to get started in transforming my body into something thats looks good and will improve my overall strength.
Hope that helps a bit...Tim

[Lucky]

Maybe you trained your arms too much in the past. You can also try doing your arms at the beginning of your workout. But if you want to improve your overall strenght you should stick mostly to compound movements.