Input Needed

[flashbang]

Alright,
I just wanted to start off saying that I am really new to the whole weightlifting/fitness thing so if I make a complete fool of myself, forgive me.

Heres some stats about me that might be relevant to the topic:
-14 y/o male
-5'10 205 pds.
-8:15 min. mile
-165 pd. max bench press (up from 85 pds. 5 months ago)
-trying to gain strength for football next year
-don't take any supplements

I started weightlifting about 4 months ago with limited guidance. I don't know very much about it at all and would like to learn more about it and get into overall better shape. I have access to a very nicely furnished gym, I just need help setting up a routine. Nothing fancy, just something basic for me to follow (I know how to do most of the basics like bench press, decline, incline, military, squats, lunges, etc.) but I don't know really how to incorporate them. By this I mean that I don't know how often I should do them, how many sets/reps, etc. I try to include upper body, abs, and running in all of my workouts. Any help or input would be greatly appreciated.

[Alex(AJ)]

if you have the time, use my good-old 1muscle/day split, hasn't failed me yet

4-6reps
M-chest
2set incline db press
2set pause press
1set flat bb
2set floor press
2set leaning-forward dips

T-upper back
2set wide-grip pullups
2set bent-over rows
2set chins
2set cable row
1set lat pulldown

W-legs/lower back
2set deadlift
2set stiff-leg deadlift
2se squat
2set front squat

R-tricep
2set close-grip bench
2set incline close-grip bench
2set dips
2set close-grip floor press
1set skullcrushers

F-bicep/shoulder
2set db curl
2set incline db curl
2set bb curl
1set preacher db curl
2set military press
2set seated bent-over laterals


hasn't failed me yet for doing good for me

- training abs everyday is pointless. only do them once or twice(atmost) a week

- don't run everyday; you're gona expend a lot of calories and that'll hamper bulking up (if that's your goal)

[cursor]

Make sure that you incorporate the idea of balance in your routine. Focusing on compound lifts, require the most work of the larger muscles in your body. The more you centralize your workout regimen on developing your core, the less isolation work you'll need to do.

Next, make sure that you don't lift too much. That means to both limit the length of a single session, AND to provide enough full rest/relief days for your body to properly heal and grow.

Lastly, don't overdo the aerobics. For efficient caloric expenditure, focus on resistance training. For a strong heart and quality blood flow, do aerobics. Aerobics funtions best as an adjunct to resistance training.

Now ... take a few minutes, lay out an exercise program—then post it for evaluation.