jaredkforbes wrote:robertscott, I plan on hitting the gym about 4 to 5 days a week at night. I wouldnt call myself skinny i am have a tiny belly chub like a normal person. But i am not skinny nor i am fat.
ok brother, so with that in mind I'm going to recommend you train in the classic body part split. That's assuming you are going to train 4 or 5 times a week. I'd personally do it Monday - Friday, which'll give you your weekends for all the fun stuff you should be doing at the weekend.
if you'd only been able to train 3 of 4 times in a week, then you'd have been better doing what are known as full body workouts (which include exercises for your upper and lower body) or an upper/lower split (which divides your workouts between upper body exercises and lower body exercises, obviously), but seeing as you can commit to 4 or 5 days a week, the bodypart split is best.
It also takes into account the fact that you are young and wanting to look good, and folk in that situation usually prefer to do bodypart splits. It's also good because you say your legs are a strong point, so training them once a week like on a bodypart split will be enough (if they were a weak point then you could've done an upper/lower split training them twice).
So here's the training guidelines:
-train each bodypart once a week (don't train your favourite more than others!)
-For each bodypart, do 3 -5 sets of 3 -5 exercises (around 18 total sets per workout is fine).
-Keep reps between 8 - 12, except for leg exercises where you can go a little higher (up to 20)
-Don't worry too much about timing your rests, but try to keep it to under a couple of minutes
Some specific guidelines for individual bodyparts
-A big pressing movement is essential, either with the barbell or dumbells. Work up to a heavy set of 8
-An incline pressing movement is also essential, reps can be a little higher than your main press
-some kind of fly
-dips are great if you can do them without hurting your shoulders
-need vertical pull (think pulldown) and horizontal pull (think rows)
-2 of each of these is grand
-some kind of squat MAKE SURE YOUR FORM IS GOOD, high reps
-some kind of deadlift (romanian deadlifts are good)
-leg press, really high reps (like 25)
-lateral and rear delt raises will do more for how your shoulders look than overhead pressing, do them first
-a seated press on a high incline is better for bodybuilding than a standing overhead press
-do some face pulls at the end of your shoulder routine to keep em happy
As for your arms, well you are too early in your journey to need to devote a whole workout to them, so just do two triceps exercises after your chest workout and two biceps exercises after your back workouts. If you really can't live without an arms day, then train your biceps and triceps together as superset (do a set for tri's followed immediately by a set for bi's), pick 3 groups of exercises and do 3 sets.
YOUR DIET IS THE MOST IMPORTANT THING
try and eat 1g of protein per lb of your bodyweight, so for you that'd be 165g of protein. It doesn't matter if you are a little under, but don't bother about going over. Eat your vegetables and try and keep junk food to a minimum (the occasional indulgence is ok).
I really can't stress enough the importance of a good diet.
So there you go! Use those guidelines to design yourself a routine, train hard, eat well and enjoy being muscular my friend!
If you like, you can post up the routine you want to try and I'll critique it for you.