Workout routine help

[Cil]

I'm 18 and a pretty skinny guy 5'10 140 lbs. Started going to the gym about a month ago to take things into my own hands and have developed a sort of routine for when I go. The problem is i'm pretty sure my routine is far from optimal to get the kind of results I want (aiming for some size to start as i'm pretty small at the moment and then just getting a cut/lean look).

I try and get to the gym every mwf

My routine is as follows:

10 mins of cardio to warm up (6 mph)

Machine:
chest press 3 sets of 8 at 120 lbs
seated row 3 sets of 8 at 90 lbs
leg extension 3 x 8 100 lbs
hamstring curl 3 x 8 100 lbs
hip adduction 2 x 12 210 lbs
hip abduction 2 x 12 210 lbs
pectoral fly 3 x 8 80 lbs
squat 3 x 8 200 lbs
leg press 3 x 8 210 lbs
deltoid fly 3 x 8 80 lbs

Free weight
bicep curl 3 x 8 25 lbs
kickbacks or tricep extension (depends on my mood) 3 x 8 20 lbs

some weird seat that's angled backward for sit ups 2 x 20 with a 25 lb weight
I dont know what it's called but you twist from left to right (with legs in the air to balance) while swinging a 12 lb ball from side to side tapping it on the ground, supposedly works the obliques. 1 x 30 1 x 20

10 min cool down (6 mph)

my diet is horrible atm and I know I need to work on it but i'm leaving my current job for a new one and I need to work out what kind of income I will have before I can set a steady budget for food.

I use machines for lots of exercises because I dont have a spotter but for any exercises where that isn't an issue please let me know. I know a lot of you probably cringed reading that routine but that's why i'm here asking for help.

 

[Drum&Bass]

Do yourself a favor. GET RID OF THE KICKBACKS !!!!!!! Rope Press downs, Bench Dips, Push Ups but NOOO KICK BACKS !!!

As far as your routine goes...Your just starting off so anything and everything will work. The program doesn't look to bad to me but you should have some concrete numerical goals.

 

[Cil]

will do, what about the tricep extensions as a replacement? And when you say push ups do you mean diamond push ups or standard?

 

[Drum&Bass]

You should be doing all variations of pushups, not just one particular style.

what about the tricep extensions as a replacement?

nah not at this stage of the game.

Dips, Push Ups, Bench Press and Pull Overs are all you need right now for good tricep development.

 

[EFFORT]

http://aasgaardco.com/store/store.php?crn=199&rn=312&action=show_detail

Read it, apply it. Don't make things more complicated than they need to be.

I'd start here

 

[CarlitosWay]

I'm 18 and a pretty skinny guy 5'10 140 lbs. Started going to the gym about a month ago to take things into my own hands and have developed a sort of routine for when I go. The problem is i'm pretty sure my routine is far from optimal to get the kind of results I want (aiming for some size to start as i'm pretty small at the moment and then just getting a cut/lean look).

I try and get to the gym every mwf

My routine is as follows:

10 mins of cardio to warm up (6 mph)

Machine:
chest press 3 sets of 8 at 120 lbs
seated row 3 sets of 8 at 90 lbs
leg extension 3 x 8 100 lbs
hamstring curl 3 x 8 100 lbs
hip adduction 2 x 12 210 lbs
hip abduction 2 x 12 210 lbs
pectoral fly 3 x 8 80 lbs
squat 3 x 8 200 lbs
leg press 3 x 8 210 lbs
deltoid fly 3 x 8 80 lbs

This right right here is just a hogwash of work, literally a MESS. Ok so you say you're trying to go 3 times a week. Could you make it 4-5? People who want to make real gains especially in size get there ass in the gym more than 3 times a week. That goes for powerlifters/bodybuilders athletes it DOESN'T matter. Not only will this help but it'll ramp up your appetite from all the extra work, turns into bigger amounts of food you'll eat through out the week which= more size gains

Free weight
bicep curl 3 x 8 25 lbs
kickbacks or tricep extension (depends on my mood) 3 x 8 20 lbs

some weird seat that's angled backward for sit ups 2 x 20 with a 25 lb weight
I dont know what it's called but you twist from left to right (with legs in the air to balance) while swinging a 12 lb ball from side to side tapping it on the ground, supposedly works the obliques. 1 x 30 1 x 20

10 min cool down (6 mph)

my diet is horrible atm and I know I need to work on it but i'm leaving my current job for a new one and I need to work out what kind of income I will have before I can set a steady budget for food.

I use machines for lots of exercises because I dont have a spotter but for any exercises where that isn't an issue please let me know. I know a lot of you probably cringed reading that routine but that's why i'm here asking for help.

Reminds me of this article http://www.charlespoliquin.com/Blog...ll-Twirps-Part-1-Total-vs-Split-Routines.aspx

Read anything from guys like Poliquin (some of his stuff is a bet too complex for most), Christian Thibaudeau http://www.christianthibaudeau.com/ and John Romaniello http://www.romanfitnesssystems.com/articles

When it comes to nutrition I'll vouch with confidence for guys like Dr. John Berardi, Dr. Jonny Bowden, and Dr. Lonnie Lowery as they are some I consider to be at the top of their games in the field of nutrition and human physiology.

Your goal should be to utilize strength training and also higher rep training both of these together and a surplus of food = real results.

here's an extensive list from Coach Christian Thibs..http://www.christianthibaudeau.com/articles_en.html

Just read read and read some more. Apply some things from reputable coaches and through trial/error you'll go far.

how to properly design a routine
http://www.t-nation.com/article/bodybuilding/how_to_design_a_damn_good_program_part_1&cr=

and part 2
http://www.t-nation.com/article/bodybuilding/how_to_design_a_damn_good_program_part_2&cr=

pick a goal and stick with it, don't neglect the important muscle groups like legs and back and stay consistent week in week out.

 

[Cil]

Thanks for all the info, lots to read should get me started on the right path.

 

[CarlitosWay]

Thanks for all the info, lots to read should get me started on the right path.

At the most you should not have more than say 5-6 exercises (that even being too much for some people so experiment) in one session some compound work and a few isolation exercises is all. no bosu ball **** no foofy ass exercises, just things that have been working for the past 50+ years for bodybuilders/powerlifters...

no more than 2-3 muscle groups done a day (just so you get in enough volume/stimulation to grow) ..I'm more a fan of doing 2 muscle group pairings (chest/arms, shoulders/back, legs getting their own day)

antagonist work is great too. (chest/back, tricep/bicep work, pairing hamstring/quad, pairing exercises one after another )

Take a look inside my journal and you'll see

 

[mikeyb]

What exactly is wrong with "simple" programs like Rippetoe's? You have around 40 work sets in your current routine. That's way too much IMO. You can cut leg extensions for example, they are useless in terms of functional strength. You also have a zillion ab/hip flexor exs, there isn't much point. Just do 2-3 sets of hanging leg raises (or something easier if you can't do them) and save yourself 20mins. If you find any particular weaknesses/imbalances you can always add exs to correct these but right now you don't need them.

Keep your workout routine short and simple and focus on adding weight to your big lifts (squat, bench, deadlift) and eating right. And make sure your form is good - a trainer or spotter can help with that. You don't need to spend 2hrs in the gym to make good progress.