Help needed creating workout

[doubley_m]

Hi, Soon I will have access to my school gym and I want to come up with a workout regime that will provide me with results. The problem is im not too sure about how many reps/sets and rest days to have.

Basically I want to increase my muscles and definition in the following areas:

Biceps
Triceps
Forearms
Chest
Abs
Shoulders

Im not really bothered about legs at the moment but any advice on these would be appreciated.

And as the gym has rowing machines I would like to incorporate cardio into my workout to increase my fitness.

The gym isn't amazingly equiped. I know there are rowing machines, a bench-press machine, free-weights, a machine that has a frame with a cable coming from each corner and these are attached to adjustable weights, a machine where you pull down i presume to work the back muscles and a leg machine.

The reason I am asking for help is because I don't really have any idea where to start! and any help would be appreciated. Thanks.

[Brandon]

Originally Posted by doubley_m

Basically I want to increase my muscles and definition in the following areas:

Biceps
Triceps
Forearms
Chest
Abs
Shoulders

Im not really bothered about legs at the moment but any advice on these would be appreciated.

Legs are a MAJOR part of a routine, be sure they are in your routine with the muscles you mentioned. Working the legs will improve your overall ability to add muscle to your body.

I do a 5 day split that has legs on one day, chest next, then back/traps, shoulders and triceps another day, biceps/abs on the last day leaving me the weekend to rest. I usually do bout 4 or 5 exercises per muscle group with a total of about 12-14 working sets. Using no more then 4-8 reps per set and 2 warm up sets in the beginning. As far as what exercises to do, I used this http://www.exrx.net/Lists/Directory.html. Its an awesome site that will show you how to do the exercise and everything. Perfect for someone who just started weight lifting.

[doubley_m]

OK, thanks. I'll take that into account.

[doubley_m]

I do a 5 day split that has legs on one day, chest next, then back/traps, shoulders and triceps another day, biceps/abs on the last day leaving me the weekend to rest. I usually do bout 4 or 5 exercises per muscle group with a total of about 12-14 working sets. Using no more then 4-8 reps per set and 2 warm up sets in the beginning

Ive decided to follow this advice, using my school gym at lunchtimes, I am now asking if anyone can give me the names of the exercises I could do to fulfill this + any advice on including cardio in this routine? Thanks a bunch guys.