Beginner General Routine overhall.

[WERA27]

Hey guys wonder if some of you more experienced guys can lend some advice my way.

Background
30 year old
Former College Distance Runner (thin)
6'1"- 147lb hard gainer (i eat anything and everything)


Okay i began my lifting routine Aug1 on my 30th B-day. Doing a mix of supplements, the common ones....yadda yadda yadda. Alright, im up to 157lbs and my strength has increased by massive ammounts. Bench from 140 to 235.

Okay i need help with organizing my lifts. Ive made it past the stage of finding out if im going to stick with this, and have made it past the initial conditioning and training of my muscles and tendons to avoid injury.

I had been lifting every other day. Upper body one day, lower next day. At times i would have a two day rest, but usually i lift every other day. I now know this is not best, but it worked for me to get me into the mix.

Im now looking at this routine;
Day one: Back Chest
Day two Rest
Day three: Hams, Thighs, abs
Day four Rest
Day five Tris, shoulder, traps
Day six: Bis, forarms, calvs
Day 7 rest
Repeat.

How does that look? Since my workout will be group focus now can anyone give me insight on how much i should do per group????
For instance on Chest Back day I did this the first time
1) Flat Bench
2) Decline Bench
3) Lat Pull Down
4) Sitting Row
5) Butterflys

Am i over doing it or is that about right????

[abarlament]

I'd suggest working out more often. Your exercise selection is standard, how many sets of each are you doing, and how many reps.

[WERA27]

Well i got the routine out of a Muscle Fitness Mag and thought it was simple yet better than what i was doing.

Yesterday i did Biceps as part of my workout.

I did
3x8 Preacher Curl
3x8 Inverted Curl (palms down) with Curl bar while standing
3x8 Dumbell Curls while sitting leaning back on bench
Few other odd and end lifts and reps for good measure.

Other lifts and rest was mixed in, but that is what I did with my bi's for focus lifting.

[midgetcop]

I recommend for your biceps doing some heavy barbell or dumbell curls.

What you're doing for biceps so far is OK, but get rid of one of them and add in the above.

[AMcNeice]

Originally Posted by WERA27

Few other odd and end lifts and reps for good measure.

I'd drop this part just as if you're just doing random exercises and reps for good measure are you really focusing on what you're doing?

Maybe up the set count to 4 on the exercises and see what that does for you.

Not counting warmups and what not, 4 sets of 6-8 reps at the highest weight I can muster. For major muscle groups, I do 3 exercises, and aux. muscles I do. This gives me a good workout. But then again, that just works for me.

[WERA27]

Thanks guys

1/2 the lifts are with the curl bar, other half with hex's.

I can't do really heavy lifts with hex's because i don't own them. But i can load up my curl bar.

If you have never tried curls while sit down with your back in a bit of a recline position.....wheew tough!!!

Thanks guys!!!