spec me a gym workout

[OpenToSuggestions]

I have started going the gym on a weekly/biweekly basis and do some fitness but mainly weights, however tbh I have no idea wtf I am doing. I am 20years old and 16.2stone/103kilos and 6ft3 (no idea if this info is needed).

I have read the sticky on bodybuilding which is very good, but is this routine ok (taken from the sticky) on a weekly basis? or do you need to do different exercises each week?
Monday (Chest/Shoulder/Triceps)

Flat Bench Press – 3x8
Incline Dumbbell Bench – 3x8
Skull Crushers – 3x8 (similar to lying tricep extensions)
Close Grip Bench Press – 3x8
Seated Dumbbell Military Press -3x8
Lateral Dumbbell Raises – 3x8


Wednesday (Back/Biceps)

Dead lifts – 3x8
Bent over one arm Dumbbell rows – 3x8
Chin Ups 3x8 (Or Lat pull downs if you can’t do chins yet)
Barbell Bicep Curl -3x8
One arm Dumbbell hammer Curls – 3x8


Friday (Legs/Abs)

Barbell Squats – 3x8
Dumbbell Lunges – 3x8
Calf Raises-4x10
Abdominal workout (Crunches, leg raises, whatever)

The sticky also says all gym machines are not very good, so surely this means most excercises can be done at home in my room??
Should I lift the heaviest possible? or a little less than this? I will try to do 3 sets of 8 reps of each excercise each time.

Any pointers/help thanks in advance
My overall aim is to gain some muscle and lose the belly, I am not aiming to be fully ripped or anything.

 

[sarutobi]

Ok. Your best setting yourself small targets first. You will most likely fail if you hit it all at once.

So i suggest: lose the excess weight first. Get your general fitness and stamina up before you start lifting. This is obviously most easily achieved through cardio.

Get running/swimming etc Play more sports and such.

Also dont try and change your diet all at once either. Have smaller portions now and again and instead of junk food snacks, get some good food in you like fruit.

This way you dont need to change your whole life routine completely at once(path to failure). If you just add a jog in the morning or a few nights of football or whatever you will start to notice small changes which will motivate you to start adding more and more exercise to your daily routine.

Then when you feel you've achieved a good weight for yourself you can start working on getting the mass back on as muscle.


The above exercises you copy pasted are aimed at increasing size more than anything else and would be completely useless without the right diet and mind set.


tldr : dont concern yourself with weights just yet. set small goals and get fitter first.

 

[fluffmct]

Since you're new to all this you're going to see a lot of conflicting advice and you won't know who is right and who is wrong. Unfortunately I'm probably not helping much by saying almost the opposite of the guy before me.

Lift weights and don't bother with cardio. If you don't lift weights now you'll lose some fat then regret not starting on the weights earlier as you'll end up skinny with a belly aka skinny fat. Jogging for miles at your weight will cause damage to joints and because your body shape won't change as dramatically it's easier to become demotivated I think.

In my opinion, you should follow the routine you chose and start fixing your diet with the help of the people on this board. Eat smaller meals but eat frequently and avoid processed food if possible. Plenty of lean protein and try to resist too many carbs late at night and on non-gym days.

You'll gain muscle while dropping fat for your first few months at least and that muscle you've gained will increase your metabolism, aiding fat loss a whole lot more for the future. Basically you'll get a more long term solution.

Research it and ask plenty of questions too. Everyone has to start somewhere.

 

[Morba]

i'm going to be different from both above.

DO cardio
DO weights

new people are in the phase that is known as the honeymoon period, this can last for around 2 months (on average apparently), where you can gain muscle and lose fat at the same time.

 

[OpenToSuggestions]

well i started it all today and did mondays session (yes i know its a weds). Can feel the aching in my triceps already

i'm going to be different from both above.

DO cardio
DO weights

new people are in the phase that is known as the honeymoon period, this can last for around 2 months (on average apparently), where you can gain muscle and lose fat at the same time.

I did both, lose fat and gain muscle at the same time, nice

 

[Morba]

not for long mind (unless you are super attentive to your body and its needs) :]