Newcomer, young man who really needs guiding please!

[david_123789]

Hi, my name's Dave, i'm 20 years old, 6'2, 182 pounds, so as you can tell, i'm a little on the light side. I've started going to the gym 5 days a week for the past 2 months, sometimes twice a day. So basically lets say i do 7 1hour sessions a week. I've noticed i have gained muscle everywhere i've trained, but this was an obvious effect. I just worry that the routines i'm doing are of little benefit and i could do a whole lot better. I'll give a little example of what i do per body part.
Chest - Benchpress, flat,incline,decline. Dumbbell Flyes. Dumbbell press.
Biceps - Barbell curls, dumbbell curls, Concentration curls
Triceps - Skull crushers, rope pull down, tricep dip machine, tricep kick backs
Shoulders - Shoulder press , dumbbell press, wide pull ups

Now as you can see, i've not included any back, legs or abs as i've not done many sessions, basically due to lack of knowledge of which are the best routines to do for them. I've noticed nice gains in my arms and shoulders, however my pecs are still looking a little tiny.

I'd really appreiate a session by session workout plan for a week which i could continue to follow.

So if i do 7 sessions a week, 1 shoulder, 1 arms, 1 chest, 1 back, 1 legs, 1 abs, leaving a session free for anything you suggest, cardio??

Please, any help would be so greatly appreciated, i'm desperate to 'get massive', i want people who see me as 'skinny' to really eat their words in a years time.
Thanks guys

[Gsxr84]

Hi, my name's Dave, i'm 20 years old, 6'2, 182 pounds, so as you can tell, i'm a little on the light side. I've started going to the gym 5 days a week for the past 2 months, sometimes twice a day. So basically lets say i do 7 1hour sessions a week. I've noticed i have gained muscle everywhere i've trained, but this was an obvious effect. I just worry that the routines i'm doing are of little benefit and i could do a whole lot better. I'll give a little example of what i do per body part.
Chest - Benchpress, flat,incline,decline. Dumbbell Flyes. Dumbbell press.
Biceps - Barbell curls, dumbbell curls, Concentration curls
Triceps - Skull crushers, rope pull down, tricep dip machine, tricep kick backs
Shoulders - Shoulder press , dumbbell press, wide pull ups

Now as you can see, i've not included any back, legs or abs as i've not done many sessions, basically due to lack of knowledge of which are the best routines to do for them. I've noticed nice gains in my arms and shoulders, however my pecs are still looking a little tiny.

I'd really appreiate a session by session workout plan for a week which i could continue to follow.

So if i do 7 sessions a week, 1 shoulder, 1 arms, 1 chest, 1 back, 1 legs, 1 abs, leaving a session free for anything you suggest, cardio??

Please, any help would be so greatly appreciated, i'm desperate to 'get massive', i want people who see me as 'skinny' to really eat their words in a years time.
Thanks guys

Hello, first off i wouldn't recommend 7 days a week of training personally i like to take at least 1 day off completely for recovery, maybe a light walk or something. Second of all your goal is to bulk? i am assuming, well head to the diet section get yourself a tight nutritional plan. Eat big to get big basically.I like to change up my routines, i follow this one and every odd week i will do a full body circuit, and alter rep schemes, etc to ensure im growing.
http://www.steroid.com/workout.php
~ As for back legs and abs, some good exercises that are a must would consist of : Deadlift, squats, Pullups,lat pulldown, cable rows, Barbell rows really added size to myself and strength. Russian twists for abs, etc Theres plenty of exercises out there. For triceps Definatly close grip bench press and dips. If you want to grow i'd focus on more compound exercises with dumbells, bars, etc. Sometimes the most basic gets you the best results. Good luck !

[Noles12]

Hi, my name's Dave, i'm 20 years old, 6'2, 182 pounds, so as you can tell, i'm a little on the light side. I've started going to the gym 5 days a week for the past 2 months, sometimes twice a day. So basically lets say i do 7 1hour sessions a week. I've noticed i have gained muscle everywhere i've trained, but this was an obvious effect. I just worry that the routines i'm doing are of little benefit and i could do a whole lot better. I'll give a little example of what i do per body part.
Chest - Benchpress, flat,incline,decline. Dumbbell Flyes. Dumbbell press.
Biceps - Barbell curls, dumbbell curls, Concentration curls
Triceps - Skull crushers, rope pull down, tricep dip machine, tricep kick backs
Shoulders - Shoulder press , dumbbell press, wide pull ups

Now as you can see, i've not included any back, legs or abs as i've not done many sessions, basically due to lack of knowledge of which are the best routines to do for them. I've noticed nice gains in my arms and shoulders, however my pecs are still looking a little tiny.

I'd really appreiate a session by session workout plan for a week which i could continue to follow.

So if i do 7 sessions a week, 1 shoulder, 1 arms, 1 chest, 1 back, 1 legs, 1 abs, leaving a session free for anything you suggest, cardio??

Please, any help would be so greatly appreciated, i'm desperate to 'get massive', i want people who see me as 'skinny' to really eat their words in a years time.
Thanks guys

Working out 7 times a week never allows your body to rest. Especially with a split like that. You will be training the same muscles two days in a row (Ex. Arms involve triceps then the next day chest uses triceps also)

That is overtraining. More is not always better. Rest is one of the most important aspects when it comes to building muscle

[Noles12]

Also stop going twice a day. Go once a day for 4 days a week, 5 maybe. How long are your workouts now?

[NMacFar]

Also stop going twice a day. Go once a day for 4 days a week, 5 maybe. How long are your workouts now?

Agreed. Also, you say you are on the lighter side so don't forget about your diet!

[david_123789]

I usually go for an hour per session. How long would you recommend per session, and how many different exercises per body part do you suggest? e.g do 3,4,5,6 things on triceps, per session?

[Gsxr84]

my days are like shoulders n tris so 3 or 4 exercises each then i leave gym
back n abs 4 exercises each..
etc.

4 sets 6 reps
is what works for me generally.

[Noles12]

I usually go for an hour per session. How long would you recommend per session, and how many different exercises per body part do you suggest? e.g do 3,4,5,6 things on triceps, per session?

My workouts usually last an hour or less once a day. My week will be chest/tris, back/bis, rest, shoulders/traps, legs. I have always grown best off this split.

Now then every bodypart is different. I may work 10 sets for back then 3-5 for bis. I couldnt just say do 6 sets for everything. Place emphasis on your major muscles and the smaller supporting muscles will get work too. Sometimes i will not even work my bis and tris separate from my chest and back. I will simply just work chest or simply work back andf feel i have hit my tris or bis enough already

[david_123789]

ok, thanks a lot guys. I just need get my diet sorted, i've posted on the diet section but no help yet.