I'm pretty new to the weight training life style and I'm looking for some helpful criticism. I’ve been searching the posts on this web site for the past three days and I believe I have the important information.



I’m 24 yrs old and have been into sports my whole life, played AA & AAA ice hockey for past 10 years, but now that I’m working full time and going to college I’ve gotten out of shape. I’m 6’2”, weigh 195lbs with 15% body fat. Most of the fat is on that dreadful spear tire because of long days filled with fast food and late night beer runs. I’ve worked out some in the past but something always happens right before I hit the 30 day mark. My wife and I are expecting our first baby in December so If I don’t get into the routine now I probably woun’t for another year. I know that it is important to be fit as a whole so here is my work out schedule:

Monday – Chest & Back
Tuesday – 30 to 45 min of cardio
Wednesday – Biceps, Triceps, and Shoulders
Thursday – Cardio
Friday – Legs
Sat & Sun – Rest & Walk the dogs

Goal: Add muscle mass, get ripped, and have a kick ass beach body.

According to the nutrition posts I should be taking in 3200 calories to maintain weight, so I’m trying to take in at least 3500 calories. Protein I’m taking a shake in the morning and one midday, after lifting, all in all I’m getting around 120g of protein. I snack on granola bars, apples sauce, protein bars, peanuts, etc the entire day to try and keep my metabolism up. I’m also taking a multivitamin, green tea pills, and fish oil in the morning.

Here is what I’m a little confused about. How many different exercises per body part per day? Right now I’m trying to do 2-3 sets with 7-10 reps for 3 different exercises. I try to make 2 compound with 1 isolated move. Right now I get 2 sets in but have to stop because I get tired and my form goes to shit, don’t want to pull something and stop before I even start.

Anybody have suggestions for leg exercises? Can’t do squats, don’t have the proper equipment and no spotter. Dead lift, leg extensions, leg curls, and calf raises……… anything else?

What is the difference between Flax seed oil and Fish oil? One nutrition post said to take Flax seed before bed.

Sorry the post is so long but I wanted to get all the information down so you guys can help me out.