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hey /fit/ im new to lifting and im looking for some advice from people who have been here longer than me regarding routine. right now im 5'9" 139 pounds about 13% BF (small guy, i know). being a complete noob at this stuff i dont know what i need to do in term of exercises to gain muscle mass. I did check the sticky and didnt see anything on routine building so i figured im not breaking any rules.
as of a month ago i tried to keep it simple and make up my own routine, laugh if you want but some advice would help. I "workout" every other day, upper body one day, lower body a couple days later.
UPPER BODY
Bench press (barbell) 5x5 110lbs
curls (barbell) 5x5 80lbs
tricep extension 5x5 15lbs
bent over barbell deadlift 5x5 95lbs
LOWER BODY
squats 5x5 65lbs (would do more but i dont have a rack and cant lift the bar over my head after every set, embarrassing)
deadlift 5x5 125lbs (dont have enough weights to do more)
leg extensions 5x5 70lbs
standing calf raises 5x5 95lbs
not a b8 thread, i cant afford anything other than the home gym i have already but i want to sort myself before i get to 20. If making a routine is too much just tell me what i can do to fix this mess
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>>41156153
Read the sticky again and do a routine that has been made by coaches who have been making people stronger and bigger for longer than you have been alive
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If thats the only thing you can afford I would get an ab roller for $10 and also add military press and close grip bench press. Push ups and bw workout too, maybe also a pull up bar
Goodluck and focus on diet
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I see dumbells. Add flies
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Read the sticky again, there are routines in there.
Considering your max weight is apparently 125, you're going to run into problems very quickly. That having some kind of a rack sucks too. I would suggest getting some more weight if you can. Do power cleans and Bulgarian lunges for lower body work. If you could just get that up to 200 pounds, your clean and bench should stay under that for a while.
>A
3x5 bench
3x5 rows
3x8 Bulgarian lunges
3x12 triceps extensions
>B
3x5 ohp
5x3 cleans
3xfailure chinups (use a branch if you have to)
3x12 curls
AxBxAxx
BxAxAxx
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>>41156153
What the fuck is bent over barbell deadlift?
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>>41156235
Dumbbell Flyes
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>>41156153
a beginner shouldnt be trying to make their own routine. you should stick to the novice progs in the sticky (ss, sl, gslp etc)
buy equipment used online. its usually cheap
try and go halves with a friend to reduce cost for shit
your school probably has a gym you can train at
these are some options I can think of. what country do you live in op?
>>41156180
I think his problem is not enough equipment to so ss
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>>41156153
>125 pounds is all you have
>four 25s
>15lb bar
>all those tens
?????
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>>41156266
more like
>4 tens
>all those 5s
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>>41156242
same thing as a barbell row
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>>41156153
Greyskull LP +accessories
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