It's my New Years Res to get back into the gym properly, been doing a half-arsed routine for abou two months. I've done a lot of reading recently and I want to try doing my own routine.
I don't have any access to any fancy machines, just a power rack, adjustable bench (which I place into the power rack for bench press, etc) an adjustable barbell, spinlock dumbbells and weights. Oh, the power rack has a high-low cable attachment for seated rows and lat pull downs, etc.
I'm an ectomorph and prone to over training, so I'm looking at doing all the major movements with only a few extra minor ones. A three day split would be best, here's what I had in mind.
Day 1 - Chest and Shoulders.
DB upright press, or Arnold Press.
Day 2 - Legs.
BBell calf raises.
Day 3 - Back.
Lat pull down.
Bent over row.
What I'm unsure of is where to put bicep and tricep excersies. I used to do triceps at the end of chest day, and biceps at the end of back day. However I've read it is better to swap them around, that way they're not tired from assisting in the major lifts and you can really drill them. Then again, maybe I should do them both on legs day, as that day is pretty bland. I've also read that doing Bi's and Tri's back to back is good for you too, as the blood is rushing to the same area.
What of forearms and abs? Should I do them as en ectomorph, or wait till I've put on some mass first? If I were to do them, what day would they be best on?
Thanks for any help guys, feel free to comment on my routine. I'm rather overwhelmed by all the information out there on weightlifting, and many of it contradicts the other, so I'm not sure what to believe. Any advice would be more than welcome though. Thanks again, and happy new year.