Joe's workout - Help would be much appreciated

I've recently started going to the gym, as being a 8stone7lb 17 year old i clearly need to gain some weight/muscle. I'm not fully sure of a program to do, so i thought id post on here what I've been doing so the more experienced of you out there could help me

Resistance Machines

Abdominal crunch - 25kg - 12reps - 3sets
Chest press - 25kg - 12reps - 3sets
Leg extensions - 25kg - 12reps - 3sets
Shoulder press - 25kg - 12reps - 3sets
Leg curl - 25kg - 12reps - 3sets
Vertical traction - 25kg - 12reps - 3sets
Arm extensions - 25kg - 12reps - 3sets
Arm curl - 25kg - 12reps - 3sets
Leg press - 45kg - 12reps - 3sets
Low row - 35kg - 12reps - 3sets

Free weights

Bicep Curls - 10kg - 12reps - 3sets
Wrist rolls - 6kg - 12reps - 3sets

Bench press - 25kg - 12reps - 3sets

Cable crossover - 5kg - 12reps - 3sets

Dead lift - 20kg - 12reps - 3sets

Bicep cable curl - 15kg - 12reps - 3sets

Bicep Inclines - 12kg - 12reps - 3sets

This was my workout on 3/5/10, I had to cut short the workout because of the bank holiday early closing time . Anyway, as I'm new any help really would be much appreciated as i don't want to start of incorrectly and therefore not really benefit from my hard work!

Thanks all!

Hi Joe,

I'm looking at your workout in shock! It looks to me that your trying to do every exercise you have ever been shown. This really is not the way to go about it.

Don't worry Joe, I did the same and I'm sure pretty much most newcomers to bodybuilding and weight training have done the same thing. IMO it's one of the most common reasons people fail at the 1st hurdle.

If your only 8 and half stone your likely to find it hard to gain weight and build muscle. I would recommend you slash that work out to piece's. I would suggest a couple of approaches which you would benefit from. First being train one day on, two days off. Doing a push muscle work out on one day and a pull muscle workout on the following day. Then just rotate that like this...

Push, off, off, pull, off, off, push, off, off, pull, etc, etc.....

This spit gives the whole body a good enough workout split over two sessions. But the great part is your get 5 days rest in between each group worked.

Rest is so important not just to new trainers but also to experienced guys. After all your muscles don't grow in the gym they grow while you are at rest providing you have fed them enough!!

There are draw backs to this one being your training days constantly changing. Not great if you want some rhythm to your week.

Another beginner approach is a push, pull, miscellaneous split over 3 days. I would suggest....

Monday-Push, Tuesday-Pull, Wednesday-Mist.

In case you don't know what I mean by 'push' and 'pull' muscles here is an example of what I mean.

Push- Chest, Quads, Shoulders, Triceps.

Pull- Back, Hamstrings, Biceps.

Miscellaneous- Abdominal's, Calves, Forearms Traps.

Brawn wrote:

Another beginner approach is a push, pull, miscellaneous split over 3 days. I would suggest....

Monday-Push, Tuesday-Pull, Wednesday-Mist.

In case you don't know what I mean by 'push' and 'pull' muscles here is an example of what I mean.

Push- Chest, Quads, Shoulders, Triceps.

Pull- Back, Hamstrings, Biceps.

Miscellaneous- Abdominal's, Calves, Forearms Traps.

With this i agree, at the begining u need to rest the muscles. The 3 day split is good. Dont over train,which u are doing now, relax. This isnt a race. Its a better lifestyle and adds disipline to your life.

But dont rest too much or the strenth will never catch up..

Regards

Having looked around on the Internet iv found a few push/pull programmer. Just wanting to see what you guys think of them and whether I should start to follow them?

1) chest + triceps
assisted dip
bench press
pec fly machine
cable crossover
lying tricep extension
overhead tricep extension
tricep pushdown

2) back + biceps
assisted chin up
one arm row
upright row
dumbell shrug
preacher curl
seated bicep curl
concentration curl

3) legs, shoulders + abs
lunges
leg extensions
leg curl
deadlift
shoulder press
front raise
bent over lateral raise
leg raise
twist crunch
sit up resistance machine

I'm guessing from the previous feedback I'd be best doing this... Chest+triceps, off, off, back+biceps, off,off, legs+shoulders+abs, off, off

Any help would be loved

Here's my 2 penny's worth on a push pull routine that will help you grow without making you over train.

Monday-

Squats 3 sets of 15 reps
Leg press 2 sets of 10-12 reps
Bench Press 2 sets of 10-12 reps
Incline Bench Press 2 sets of 10-12 reps
Seated Shoulder Press 2 sets of 10-12 reps
Upright Rows 2 sets of 10-12 reps

Tuesday- Rest

Wednesday-

Dead lifts 3 sets of 8-10 reps
Seated Rows 2 sets of 10-12 reps
Lat Pull downs 3 sets of 10-15 reps
Romanian Dead Lifts 2 sets of 12-15 reps
Leg curls 2 sets of 10-12 reps

Thursday- Rest

Friday-

Leg Raises 3 sets of 25 reps
Abdominal crunch on core stability ball if poss 3 sets of 25 reps
Shrugs 3 sets of 20 reps
Side Bends 3 sets (per side) 30 reps
Weighted Pendulum twist 4 sets to failure

Each to be done with a weight you can complete the recommended amount of reps without trouble. Your new and there for should go steady. rushing in will just slow you down in the future.

Each workout should be slightly harder, even adding 1kg will be enough to break the muscle fibers to generate new growth.

Hope this helps a little??? let us know if not or if your unsure of anything?