Need some help

[mrelwooddowd]

Hello everyone,
Finally, after 25 years on Earth I've gotten into fitness and am trying to absorb all I can to do this thing correctly. I didn't have the equipment I needed until yesterday, and I'm ready to get my routine together for weightlifting. I've basically been treadmilling, and lifting with what I have for about 6 weeks religiously, and enjoying it. I've been on a number of sites, an have decided to go with exercising each muscle once per week, but I don't really know enough about exercising certain muscles on certain days to keep from overtraining other muscles by accident, and am not sure where to look. Can I get some suggestions for what muscles to do on each day of the week? I want to lift 4-5 days, preferrably 4, and do cardio on the others. I'm not looking for specific exercises, as I don't have the equipment to do ecery exercise, but I do have enough to work every muscle adequately, and it is all of the free-weight type. And again, I'm looking to work each muscle once a week, including neck, and abs. I'm trying to get every workable muscle in. I've been at this for 6 weeks, so all my muscles have had a chance to get over the shock of it, so gimme what you've got if you can!

thanks in advance

[BlingMeter]

so ur lookin for like a rountine, ill post mine

Monday
Chest , flat, incline and flies
Tris- skull crushers, close grip bench press, sometimes cables

Tuesday -
Biceps - barbell curl, dumbell preacher curl, hammers

Wed
Legs, squats, calf raises
Shoulders - over head barbell press, seated over head dumbell press, front and side raises

Thurs-
Back, barbell row, dead lift, shrugs, dumell row, pullups/chinups

i do abs on any of the days i feel like it. i hope i helped

i do about 3-4 exceris per bp and 3-4 sets per excer

[Titanium_Jim]

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[mrelwooddowd]

this looks pretty good..i'm mainly trying to make sure i don't work muscles on days when i shouldn't..i've never been able to do pullups though..i hope i can in a couple months..i've always had this fear that i'll be out hiking or something, and end up hanging off a cliff and not be able to pull myself back up on the ledge ...that would definitely suck for me..i hope if i fell, they could at least say that i hung there a long time because i was in great shape! i've always had huge legs, with not a lot of fat, and broad shoulders, but just puny arms..they don't look small really, but they seem weak to me, and i can't bench but about 150 at my best..i think i can gain strength pretty well, and i need to drop about 30-40 pounds i think, just to tone up..office work will kill a person slowly..thanks for the help!

patrick

[BlingMeter]

wow i hope u never fall of a cliff, that would stop me from hikin all at once!

[mrelwooddowd]

i'll try not to..i don't even hike..i do trout fish though, and i have to climb up out of the river bank, so i guess i could find my demise there if i was too weak, right? hopefully not, cause i wouldn't even have a good fish with me and everyone would feel extra sorry for me!

[BlingMeter]

well ur grip will come in time, doing heavy barbell shrugs and heavy dumbells shrugs have helped my grip a WHOLE TONS. in a few months i went from barely holdin onto 315 (shrugs) and couldnt hold the 130lb dumbells to holding 365 and holding 130 dumbell for 8 reps.

[mrelwooddowd]

i can't get java to download correctly..it took forever, and now i guess it won't initialize or something..this sucks