lamb amongst the wolves (routine advice plz)

[roscoe24]

hey guys
Im 18 and just starting to think about working out properly after quiting smoking (a stupid 3 yr habit taken up wen i was 15). I'm currently living in a uni hostel and what can i say the food aint so top class interms of nutrition but i shud be able to supplement it wit protein shakes etc wen i can afford it lol....anyways im 5'8 and 175lb but am weak for the size of my arms etc.
heres a small pic all i got at the moment

All im going for is str and the looks i stole this routine off shadowman

Mon: Chest/Biceps
Incline Bench Press *5
Flat D/Bell Press *4
Low Inc Flys *4
Machine Fly *3
Barbell Curls *4
Preacher Curls *4

Tues: Shoulders/Triceps
Seated Barbell Shoulder Press *4
Behind Neck Press (on smith) *4
Upright Rows *4
Lateral Raises *3
Decline Skullcrushers *4
Pushdowns *4
Kickbacks *3

Wed: Off

Thurs: Back
Deadlifts *5
T Bar Rows *4
Pull ups *4
Pull Downs (behind neck) *4
Bent Over Lat Raises

Fri: Legs
Squats *6
Leg Press *5
Sissy Squats *3
Leg Curls *4
Calf Raises *4

Sat: Off

Sun: Repeat (ie; mondays routine today etc...)

i was thinking mayb i should just use the plan above but change reps to 8 and 3 sets per? also i hav extreme problems with squats is there any exercise that can sufficiently replace it or should i just try tough it out? lol
any advice welcomed
Thanks
Ross

[teck]

Mon: Chest/Biceps
Incline Bench Press *5 do with Dbs
Flat D/Bell Press *4 use BB
Low Inc Flys *4
Machine Fly *3 i would get rid of this
Barbell Curls *4
Preacher Curls *4

Tues: Shoulders/Triceps
Seated Barbell Shoulder Press *4
Behind Neck Press (on smith) *4
Upright Rows *4change these to side raises but isolate them more by sitting down and placing the DBs between your legs and raise - sides and rear delts
Lateral Raises *3 to much
Decline Skullcrushers *4get rid of these
Pushdowns *4
Kickbacks *3good exerices but i would use dips, or get rid of pushdowns and us kickbacks

Wed: Off

Thurs: Back
Deadlifts *5do stiff dead leg
T Bar Rows *4 have you got one of these at your uni gym?
Pull ups *4
Pull Downs (behind neck) *4
Bent Over Lat Raises

Fri: Legs
Squats *6
Leg Press *5
Sissy Squats *3
Leg Curls *4
Calf Raises *4

Sat: Off

Sun: Repeat (ie; mondays routine today etc...)

i was thinking mayb i should just use the plan above but change reps to 8 and 3 sets per? also i hav extreme problems with squats is there any exercise that can sufficiently replace it or should i just try tough it out? lol
any advice welcomed
Thanks
Ross

How come you cant do squats? if you really really really cant go on the leg press and put your feet at the bottom of the plate.

Also i find if you do a compound followed by and isolation exercise e.g Barbell Bench followed by DB Flys work wonders
also how your diet looks?

[roscoe24]

dunno sumthing bout me and squats dont agree but i guess i can always giv them a go, thanks ill follow ur changes and diet wise im in a hostel so i dont get any choice of wats for meals and being a student doesnt leave me much $$$ for protein shakes etc but i figure if i could always find $20+ a week for smokes i should be able to find it for protein lol thanks again for help

yea got alot of machines even seperate incline decline flat etc bench machines lol also is my 8 reps 3 sets a good idea?

[teck]

yea well you dont have oto buy protein shakes best source of protein is food! so buy some cans of tuna and stuff like that nice and cheap and dont forget to eat your carbs.

Yea 3 sets of 8 reps is good start.

Dont worry to much about all the flashy machines! look nice and that but all you need is BB and DBs and a bench and your flying!

The reson squats aint working well with you is probably your form is lacking. Have one of the instructors spot you and they can check your form, get them to do that on every exercise. A poor rep is not worth doing a rep at all so make sure your form is good

Diet wise try and make sure your eating enough of the Carbs protein and fats, have a look at the stickys, they are more than helpful.

Good luck any help just ask mate

[roscoe24]

cheers well its 3 am and i figure sleep is another thing needed lol oh well today was my rest day (did first two days of this plan so far) back 2moro and ive never tried deadlifts :S oh well gotta do it sometime and then dreaded legs lol thanks again cya later

[roscoe24]

cheers well its 3 am and i figure sleep is another thing needed lol oh well today was my rest day (did first two days of this plan so far) back 2moro and ive never tried deadlifts :S oh well gotta do it sometime and then dreaded legs lol thanks again cya later oh any advice on how to start a cardio plan wen ive been smokign for past 3 yrs would be extremely useful and any opinions on how to work abbs into this routine as ofcourse like every other teenager ive gotta get me that 6 pack
cya
Roscoe

[Axatem]

6 Pack comes from getting rid of the fat over your abs. Train them like other muscles. 3 sets, 8-12 reps, on any workout day. Grab a plate and hold it to your chest to make the reps harder.

Oh, and don't dread legs. Sure, you'll walk funny afterwards, but legs are strength. "Lift with your legs" isn't a saying for nothing.