I work full-time 7:30-5:30, Mon through Fri. Right now I cannot afford to join a gym. I have dumbells, bench bar, curl bar, pull down bar, and the thing were you raise your legs. I can workout sun-fri. I have lifted a lil for the last 4 weeks just to kinda get into the swing of things and now i want to get serious. I want to come up with a good routine. I weigh 140 and I am 5'10" and I am weak. I have protien shakes, creatine, lots of steak, tuna, chicken and pastas. If you can help me come up with a good routine it would really help thanks.

if your looking too gain weight and build strength wich im guessing you are you need to eat 3500+calories a day and eat like 200 grams of protein. Lift compound movements free weights. ie bench press military press squats deadrows etc. Lift heavy weights 6-10 reps, usually 3 sets is good. choose too good exercises for each bodypart. www.bodybuilding.com enter the site and look on the left for exercises. hope that helped.

Search the site in the appropriate forums you should be able to come across routines people have posted either telling about theirs or asking for advice, it can get pretty involved. But just quickly how bout something like this

Sun-Chest
Mon-Back
Tue-Tris/Bis
Wed-Off
Thur-Shoulders
Fri-Legs

SR

Does this sound good???
Sun-chest
bench
close grip bench
incline bench

Mon-back
bent over dumbell rows
dumbell shrugs
stiff legged deadlift
upright row

Tues-tris/bis
dips
bent over tricep extension
barbell curl
chin up

Wed-off

Thurs- shoulders
dumbell front raise
military dumbell press
bent over dumbell raise

Fri- legs
barbell lunge
deadlift
calf raise
squat

Put chins in with back, close grip bench in with triceps. otherwise, looks good.

Does this sound good???
Sun-chest
bench
close grip bench
incline bench

Mon-back
bent over dumbell rows
dumbell shrugs
stiff legged deadlift
upright row

Tues-tris/bis
dips
bent over tricep extension
barbell curl
chin up

Wed-off

Thurs- shoulders
dumbell front raise
military dumbell press
bent over dumbell raise

Fri- legs
barbell lunge
deadlift
calf raise
squat

Not bad, theres a few things I would tweak and I'll get into that tomorrow when I've got more time. It's past midnight right now and the g/f will be here any minute for some luvin:blunt

SR

Not bad, theres a few things I would tweak and I'll get into that tomorrow when I've got more time. It's past midnight right now and the g/f will be here any minute for some luvin:blunt

SR

Ah, that's cool. I didn't know you and Bonezone were close.

Ah, that's cool. I didn't know you and Bonezone were close.

LOL You sunuvabitch. Least me and Bonezone aren't shy bout letting people know we're on the site, not like you and your eternal butt buddy BigJim:was

SR

Sun-chest
Bench press
Incline bench press
Incline DB bench press
Flat DB flyes

Mon-back
Bent barbell rows
Deadlifts (whatever style you like)
Lat pulldowns
One arm DB rows

Tues-tris/bis
Seated DB overhead extension(warm up 1-2 light sets)
Lying skull crushers
Close grip bench press
Dips(either regular or bench dips)

Straight barbell curl
Campered bar curl
Incline DB curl
Hammer Curls

Wed-off

Thurs- shoulders
Military Press or seated DB press
DB side raises
DB front raises
Shrugs


Fri- legs
Squats
DB or barbell lunges
Leg extensions
Leg curls


As I hope you've noticed I changed things around in the quote, this is how I would recommend starting off, adjust things accordingly to fit your strength level. What I mean is since your just starting off maybe some of these days will have too much, for example when it comes to biceps you could cut out the incline db curls and jump to hammer curls if you felt you needed to. But of course as time goes by and you get stronger you'll want to add the extra exercises in. And don't be afraid to mix things up to help keep your workouts interesting. Like with the bench presses, do barbell bench presses for a week or two and then switch to DB bench presses, switch the order like sometimes start off with incline bench press then do flat bench press. After a while you can add dips into your chest day as well, do them last in your chest workout and if you really want to tear it up immediatly after you finish a set of dips drop to the floor and crank out some push ups.

The possibilitys are pretty limitless, check out this web site too http://www.thetrainingstationinc.com/index.html Look on the left and scroll down to where you see exercise examples, that should give you lots of idea's.

Hope this helps:)

SR

I just wanted to say thanks for the help. I have already gained 2 pounds. This has got me very excited. I think I am doin good with my diet too. I have been eating eggs, tuna, chicken and steak alot. I have also been drinking protein shakes and lots of water.

I just wanted to say thanks for the help. I have already gained 2 pounds. This has got me very excited. I think I am doin good with my diet too. I have been eating eggs, tuna, chicken and steak alot. I have also been drinking protein shakes and lots of water.

Great to hear bud, keep it up!

SR

I just wanted to say thanks for the help. I have already gained 2 pounds. This has got me very excited. I think I am doin good with my diet too. I have been eating eggs, tuna, chicken and steak alot. I have also been drinking protein shakes and lots of water.

Fantastic! Keep up the good work!
Diet is very important. Lots of proteins, complex carbohydrates and ..... gallons of water.
Don't forget to take a multivitamin supplement and other complements like flax seed oil.

I have a multi-vitamin and flax seed oil. What are some good sources of complex carbs? I read somewhere to put oatmeal in your shakes so I have been doin that.(not the instant stuff)