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speakin fo mahself its cuz i is ignernt O_o

Monday 4x8
EXERCISE Set #1 Set #2 Set #3 Set #4
Squats
Bench Press chest
Seated row back
Military Press shoulders
Barbell Curls bicep
Triceps v bar
Wrist curl dumbbell



Wednesday 5 x 5
EXERCISE Set #1 Set #2 Set #3 Set #4 Set #5
squats
T row bar back
Incline Bench Press chest
Lateral Raises dumbbell shoulder
Triceps cable Extensions
Hammer Curls bicep
Leg curl hamstring
Cable wrist curl


Friday 3x12
EXERCISE Set #1 Set #2 Set #3
Squats
Push ups chest
Farmers walk forearms
Push Press shoulder
Bent Over Rows back
Skull crushers triceps
Back leg curl calf

LOL okay well maybe some of you guys can help ? i would appreciate it ..
is this ruitein suitable for me ? i was goin to run it for 16 week starting 1st December
then run a cutting phase (weights loss high rep reasonable weight plan for 8 week

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Way too much/too complicated for a beginner.

If you're looking to go 3x a week (which is a good place to start) I would recommend something like this:

Workout A
Bench - 3x5
Squats - 3x5
BB or DB rows - 5x10
Hanging Leg Raises - 5xAMAP (as many as possible)

Workout B
Military Press - 3x5
Deadlift - 3x5
Pull ups - 5xAMAP
Lunges - 5x10

Week 1:
Monday: A
Wednesday B
Friday A

Week 2:
Monday B
Wednesday A
Friday B

etc etc

Your 3x5 sets are your core lifts. These are the focus of your program. For these, pick a weight that you know you can do with proper form and complete all sets and reps. Add 5lb (or even 2.5lb would be better if you can find that small of plates) to that lift each time you do it. You should start light enough that you can progress and not stall out after only a couple sessions.

The higher rep sets are accessory lifts. These should be fairly light. You aren't out to destroy yourself here but just looking to compliment your main lifts. Progressing these lifts is still good but not necessary to progress them each session.

Once you find that you are stalling out (hopefully after several sessions) and cannot progress on a certain lift then back it off by 10-20% and start over.

If you find that all your lifts are piling up and everything is starting to feel too heavy/you are really struggling to progress then I would suggest a de-load week. On a de-load week you keep the number of total reps down and you also keep the load light (<60%). This will allow your body to heal up more completely and you also maintain your "groove" because you are still going through the motions of lifting. De-loading every 4-8 weeks is a good idea for pretty much everyone. You will have to read your body to judge how often you need to deload.

ALWAYS USE GOOD FORM. If you don't know what that is then find someone who does that is willing to spend some time teaching you! This is probably the most important bit of advice here. Using bad form to get a few extra pounds out of the lift will only damage your body in the long run.

If you find you cannot recover from the Monday workout before Friday (or whatever days you choose ... doesn't really matter) then it may be time to switch programs. However, if you are a true beginner I think you should get a solid 6 months to a year of progress out of this program if combined with proper nutrition/sleep/etc. At that point feel free to come back, ask more questions, tell us about your huge progress, and we will gladly help again.

My final piece of advice .... it's not "ruteine" ... it's "routine."

IW

iced696 thanks for pointing that out (i kinda suspected that was the case after i posted ) iron worker i respect your knowledge and love the "ROUTINE" you have planned for me, is this a bulk plan ? or am i looking for fat loss ? i need to know so i can prepare my diet plan, i can assure you i will have propper nutrition...so for "the core" sets i add 2.5lb each workout ? ( progressive overload )
like

exercise A monday
3x5
set 1 40kg
set 2 40 kg
set 3 40kg

exercise B wednesday
set1 35kg
set2 35kg
set3 35kg

exercise A friday
set 1 42.5kg
set 2 42.5kg
set 3 42.5kg

i am struggling to uinderstand how to deload i know you obviously mean lower the weight and or reps..... could you give me an example
i will post results near summertime
thanks for help

sorry if this has posted more than once im just gettin use to the sites features

Sticky x 2

Stick with standard free weights, Do full range of motion and be consistent. Be sure to give the body plenty of rest. It takes a few years to put on quality mass but in my opinion it pays. Stay motivated and positive.

cole the maste thanks for your contribution
iced969 i printed this off and got this shit "stickied" on my gym wall
...so iron worker before i ask any more Questions im gunna go over the information you posted, a couple of times to drill it into my head but its stickkied on my wall so i never forget

age ..19
hieght .. 5ft 6in
wieght...92 kg

BMI 30.7

im not active atall but plan to start using my running machine on my days off weight training depending on how many calories you tell me i need,
i also do not know my max lifts because i have not trained for years and i wouldn't say i was a serious trainer then.

So are you looking to shed some pounds to start with? It might not be a bad idea by your stats unless you're seriously muscular...

If I were you I would start around 2250-2500cals/day. That may be a bit high but it's best to start slightly higher and edge down slowly I find.

IW

thanks dude yeah i think it would be a good idea to shed some pounds 2250 sounds reasonable thanks for the advice