Hello /fit/! Straight forward: I have this to work with and

Read the sticky

>>36458047
Oh you're a complete beginner with no knowledge and you want to build a program for yourself? Here's a tip: don't.

>>36458047
Post the routine you're building

>>36458047
monday
4x12 bench press
4x12 db flies
4x12 bench dips
4x12 ez bar french presses
4x12 overhead dumbbell extensions
4x12 dumbbell kickbacks
2xF plank


tuesday
3xF pullups
3xF chinups
4x12 barbell/dumbbell rows
4x12 reverse dumbbell flies
4x12 dumbbell shrugs


wednesday
5k run
4x15 squat (do 5x5 if u can get more disks and a rack,if u cant,keep to a weight you can clean from the floor)
4x12 dumbbell lunges
4x20 calf raises

thursday
same as monday


friday
same as tuesday


saturday
same as wednesday

sunday
rest

>>36458100
you could also add 4+4 sets of curls and hammer grip curls on back day (tuesday-friday) if you have enough time.

File: dfsdfds.jpg (62KB, 1044x201px) Image search: [Google]

62KB, 1044x201px

>>36458082

This has been my routine for ~2 months now

>>36458100
Thank you a lot :)

Any more advices? Or maybe thoughts on my plan?

>>36458047
Never lift weights for your first time. Always wait until your second, third, or even fourth time before you start lifting.