Check out my new routine and tell me what you think. I'm 16 y/o, I'm 6'5 and 190 lbs. I'm trying to gain muscle mass, I have very skinyn arms.

ROUTINE A
Some Sort of Triceps Exercise
1x 15 reps
Shrugs (Trapezious)
2x 10 reps
Dumbelle Press (Pecs)
2x 10 reps
Crunches (Abs)
1x 1 minute
Concentrated Curls (Biceps)
2x 10 reps

I repeat this entire process 3 times i na row with short (5 min) breaks. I do this sunday, tuesday, thursday. I do leg exercises Monday Wednesday. I've noticed that my Triceps seem to be really really amazingly weak, compared to the others. Also, when I do dumbelle presses, I don't feel anything in my pecs, but more in my arms; does this mean bad form?

You are doing many things wrong with this routine set up.

Firstly, you are not including enough compound (multi-jointed) exercises. These are the foundation to muscle growth and must be the cornerstone of all routines. They also must be performed before isolation exercises, so you can put 100% effort into lifting maximum weights with them, as they use a wider range of muscle groups, so you can lift heavier weights with them and create progressive overload (the key to muscle growth).

Secondly you are training far too frequently and not allowing enough time for rest and recuperation, so your muscles can rebuild and grow. You are overtraining...

Here is a better routine set up that I recommend you try (make sure you rotate between the exercises separated by a '/' every 2-3 weeks and work on increasing reps OR weights ever session in the rep ranges given):

Monday - Push Exercises

Flat Barbell Bench Press/Incline DB Bench Press/Weighted Chest Dips - 3 x 5-10
Dumbbell Military Press/Barbell Military Press - 3 x 5-10
Cable Pushdowns/BarBell Skullcushers/DumBbell Overhead Extensions

Wednesday - Leg Exercises

Back Squats/Deadlifts/Front Squats - 3 x 5-10
Barbell Lunges/Dumbbell One Leg Split Squats - 3 x 8-15
Hyperextensions/Romanian Deadlifts/Hamstring Curls - 3 x 8-15
OPTIONAL (if you have poor lower leg development): Barbell Calf Raises/Seated Calf Raises - 3 x 20-30

Friday - Pull Exercises

Barbell Bent Over Rows/Dumbbell Bent Over Rows/Cable Rows - 3 x 5-10
Cable Lat Pulldowns/Weighted Chin Ups - 3 x 5-10
DumBbell Bicep Curls/Barbell Bicep Curls/Barbell Preacher Curls

Here's a good beginner routine:

SATURDAY - Chest/Tri
5 Min warm-up
Dumbell Flat Bench - 4 sets 6-8 reps
Weighted Dips For Chest - 4 sets 6-8 reps (last set to failure)
Incline Dumbell Fly- 4 sets 6-8 reps (last set to failure) (Lay so head is at the top of the bench)
Skull Crushers - 3 sets 6-8 reps (or close grip bench press)
overhead cable presses 3 sets 6-8 reps (last set to fail) (or close grip bench presses)


SUNDAY - Back/Bi
5 min warm-up
Deadlifts 4 sets 6-8 reps (last set to failure)
Bent Over One Arm Dumbell Rows 4 sets 6-8 reps
Lat pulldowns 3 sets 6-8 reps (last set to fail)
(I would prefer you to do chins instead though if you are strong enough to lift your bodyweight)
Barbell Bicep curl 3 sets 6-8 reps
One arm Dumbell Hammer curls 3 sets 6-8 reps


MONDAY
REST & Cardio

TUESDAY - Delts/traps
5 min warm-up
Seated Dumbell military press (Sit on Bench while executing) - 3 sets 6-8 reps
Lateral dumbell raises (side) 3 sets 6-8 reps (last to fail)
Barbell Shrugs 5 sets 6-8 reps

WEDNESDAY
REST & Cardio

THURSDAY - Legs & Abs
5 min warm-up
Barbell Squats 4 sets 6-8 reps
Stiff Legged Dead Lifts 3 sets 6-8 reps
Calf Raises 4 sets 8-10 reps (last set to fail)
Weighted Swiss Ball crunches 4 sets 6-8 reps
hanging leg raises 4 sets 6-8 reps
Dumbell side bends 3 sets 6-8 reps

FRIDAY
REST & Cardio

What is your current diet like?

You recommend a 4-day split for a beginner? Surely you jest?

That's an advanced program, and complete overkill for someone just starting out.

I put clients who are new to lifting on a very simple full body workout for the first 8-10 weeks, and then if necessary progress to a 2-day split after that.

You would have to have been lifting weights for years to get the full benefit of a 4 day split - beginners haven't developed enough of a basic strength platform for their muscles to require a 7 days rest period between body parts.

For beginners I usually write a very simple fullbody workout based around compound lifts:

1-2 sets of:

Bench Press
Shoulder Press
Cable Row
Lat Pulldown
Leg Press
Finish with basic core strength work

Tricep/Bicep work is optional, if the client simply can't imagine a program with them I'll give them tricep and bicep work, but no more than 1 set on each.

That is a fundamental strength workout for a beginner. Basic compound lifts, nothing fancy. Allow them to rest 2-3 days, then repeat later in the week.

As their strength increases, so does the complexity of the exercises. Squats replace leg press, heaves (pull ups) replace Lat pulldown etc.

There is honestly no need for anything more when somebody is just starting out with weights.

Make sure they eat plenty of protein, and the results will speak for themselves.

I would like to share a workout that is geared towards strength and conditioning for one who needs an excellent body toughening workout that will definitely help you in the ring or the cage. It is a three part workout. Each phase is 4 - 6 weeks long. The first phase is a combination of endurance and toning. The second aimed at conditioning, the third and final is strengthening, and the most brutal. However, before you can use this workout, you need to determine your one rep max in every exercise. The rep schemes and exercises are not arbitrary. There is a method to the madness. I hope that some of you will give it a try. I have never, ever had a workout plan work so well.

Here goes:

Legs:
Squats
Sets= 4
Reps= 16 (yes, 16 reps, you will find religion...)

Leg Extentions
Sets= 4
Reps= 16 (Extentions after squats is the safest way to do them, as your legs will be warm and loose. And it is smart to always start with the heaviest compound movement first.)

Hamstring Curls
Sets= 4
Reps= 15

Adductor (aka good girl bad girl machines)
Sets= 3
Reps= 12

Abductor
Sets= 3
Reps= 12

Calf Raises
Sets= 4
Reps= 12
(Consider doing this in with only your socks on, and use a COMLETE RANGE of motion)


Day Two
Back and Bi's
Wide Grip Pull Downs (DO NOT go behind the neck!!!)
Sets= 4
Reps= 12

Dumbell Rows
Sets= 4
Reps= 12

Close Grip Pulldowns (Palms toward face)
Sets= 4
Reps= 12

Barbell Curls
Sets= 4
Reps= 12

Hammer Curls
Sets= 4
Reps= 12

Shrugs
Sets= 3
Reps= 12


Day Three
Chest and Tri's
Bench
Sets= 4
Reps= 10

Military Press (DO NOT go behind the head!!)
Sets= 4
Reps= 10

Cable Crossover
Sets= 4
Reps= 15

Dumbell Rear Delt Shrugs
Sets= 4
Reps= 12

Dumbell Lateral Raise (shoulders)
Sets= 3
Reps= 15

Dumbell Front Press
Sets= 4
Reps= 12

Reverse Grip Cable Pulldowns
Sets= 3
Reps= 12

The sets and reps are not done for the sake of repitition and sheet volume of exercise. In this case, for endurance and muscle contractibility. If you're a fighter you know the long periods of muscle contraction and rapid, continual need for explosiveness. As the entire plan progresses, the sets and reps will decrease; as the exercises will become increasingly Olympic in style.

Do your absolute best to maintain strict form. Also, do not do any forced reps. If you get to the point where you cannot do another rep in good form by yourself, stop. Your goal is to complete the entire exercise with good form, at a consistant weight. Once you can do the entire exercise with good form, all reps, add 5% to the exercise the following week. Allow 1.5 minutes between sets. And three between exercises.

Again, try this out for 4 - 6 weeks. I'll put up the other phases time permitting.

Here is a link to a One Rep Max Calculator:
http://www.bodybuilding.com/fun/1rm.htm

In part two, the focus is on developing explosiveness using new neural adaptations that should have been earned in the first phase.

The biggest difference is the rest interval. Best case scenario is 3-5 minutes rest between sets on Day A. On Day B, there is no rest between sets. It is done as a circuit.

Day A Explosive
Power Clean:
Sets 6
Reps: 5,3,3,3,3,3
Weight 50%, 60%, 70%, 80%
Push Press:
Sets 4
Reps: 4,3,3,2
Weight 55%, 65%, 75%, 80%
Close Grip Pulldown:
Sets 4
Reps: 10,8,6,4
Weight 55%, 65%, 75%, 80%
Bench:
Sets 4
Reps: 8,6,5,3
Weight 55%, 65%, 75%, 80%
Squat:
Sets 4
Reps: 10,8,6,4
Weight 55%, 65%, 75%, 80%

Internal Rotation:
Sets 3 Light!!
Reps: 10 - 15

External Rotation
Sets 3 Light!!
Reps: 10 -15

Your goal should be to progress 5 - 10 lbs per week, but only if you can do the prescribed numbers of reps at the correct weight. The percentages shown are percentages of your 1 rep max.


Day B Endurance

Leg Extention
Reps 12 - 20
Leg Curls
Reps 12 - 20
Arnold Press
Reps 12 - 20
Seated Rows
Reps 12 - 15
Dumbell Press
Reps 12 - 15
Barbell Curls
Reps 12 - 15
Internal Rotation
Reps 12 - 15
External Rotation
Reps 12 - 15

Do these exercises as a circuit, with no rest between sets; 3 - 5 minutes rest between circuits. Do this circuit 2 - 3 times. Do not go to complete failure. Use 60 - 70% of 1 rep max.

Select a weight that is tough, but it will not result in complete failure. This method allows for a natural progression in strength as opposed to an overloaded approach.
__________________

Phase 3
Explosive Power Phase, weeks 11 - 20
Squats
Sets 4
Reps: 8 @ 80% of 1 RM

Bench
Sets 4
Reps: 8 @ 70 - 75% of 1 RM

Dead Lift
Sets 3
Reps: 8 @ 60% of 1 RM

Clean and Jerk
Sets 3
Reps: 8 @ 70% of 2 - 3 RM

Hamstring Curls
Sets 3
Reps: 10 @ 60% of 1 RM

Leg Extention
Sets 3
Reps: 10 @ 60% of 1 RM

Shrugs
Sets 3
Reps: 10 @ 60% of 1 RM

Abs
Sets 4
Reps: 30 You choose the exercise...

Do this workout twice per week, with at least 48 hours in between. You're not trying to break to break any more muscle down or cause hypertrophy. This is the point that you are attempting to improve CNS and the efficiency of neural pathways, which in turn will incur more force across pre-existing muscle.

Allow 3 - 5 minutes rest between the first 4 exercises, and 2 minutes between the remaining.

Attempt to increase your weight load between 2 - 5% per work out. If you cannot do that, do not increase your weight until you can perform all sets and reps without cheating, losing form, or going to failure. Negatives are acceptable.

that was the workout a buddy gave to me 18 months ago when I was doing BJJ. He is a big MMA fighter from down south and is in amazing shape. THis workout works no matter if you are out of shape or are in great shape. Try it out as the cycle is reasonable and see where it gets you. On phase one skip a day between exercises. Do cardio on the off days and give a day or two rest of the legs before doing cardio. Do ABS in the mornings with the cardio.

Thanks & Diet

Thanks a lot guys, you're awesome! These are great routines. As far as my diet, I eat whatever the school offers, usually double of that. I also drink a **** load of milk and water. At home I usually have eggs once a day in the morning, good meal at night. Everythigns fine, but I'm lacking protein. I can't afford supplements yet, will that matter?

Monday:
Squats 2 x 5 OR Box squats 2 x 4
Leg presses 1 x 20
Calves (your choice of exercise) 2 x 10

Wednesday:
Wide grip incline bench 2 x 6 (index fingers on the rings)
Decline medium grip bench 2 x 6 (pinkies on the rings)
Weighted dips 2 x 10
side laterals 1 x 10
front raise 1x10

Friday:
Dead lifts (rotate variations each week) 2 x 5
reverse hypers, pull thrus or glute ham raise 1 x 10-15
Bent over rows 2 x 4
Reverse grip narrow grip pull downs 2 x 6
Standing wide grip curls 2 x 8 (or your favorite curl here)