The routine of the inexperienced - Advice please.

[Rory McM]

I realize that as a seventeen year-old, this post would likely be better suited in the Teen Bodybuilding forum. However, since i am appealing to the communities' collective knowledge, I feel the most comprehensive guidance and advice will be found in these forums and am therefore posting here.

With this article I aim to convey my routine and a rough outline of my diet, and ask you in turn to offer any expertise, helping to both tweak and improve.

Stats:
Height: 5'11
Weight: 58 Kg (127.8 Pounds)

I've got a fast metabolism, skinny, and have been working out 3 times a week for 2 months now.
All sets are performed with a 1 minute rest. All exercises are usually performed to exhaustion.

Routine:

Monday ? Chest / Arms

Flat-Bench Dumbbell Press: 10 Reps x 10kg, 12 x 15kg, 10 x 17.5kg, 8 x 20kg.
Seated Bicep Curl: 10 x 7.5kg, 10 x 10kg, 8 x 10kg.
Seated Wrist Curl: 10 x 15kg, 10 x 15kg, 10 x 15kg.
Overhead Dumbbell Extensions: 15 x 5kg, 12 x 7.5kg, 10 x 7.5kg.

Wednesday ? Shoulders / Legs

Seated Dumbbell Press: 12 x 12.5kg, 12 x 15kg, 10 x 17.5kg.
Dumbbell Side Lateral: 10 x 5kg, 10 x 5kg, 10 x 5kg.
Dumbbell Half Squats: 15 x 17.5kg, 15 x 17.5kg, 15 x 17.5kg.
Single Leg Calf Raise: 25 x 25kg, 20 x 25kg, 20 x 25kg.

Friday ? Back / Abdominals

Behind Back Pulldowns: 10 x 45kg, 10 x 45kg, 10 x 45kg.
Cross Body Crunch: 3 sets x 25
Flat Bench Leg Pull-In: 3 sets x 25
Flat Crunch: 3 sets x 25

Diet:

Usually consists of about 2200 Calories,
~ 120g Protein
~ 348g Carbohydrates
~ 37g Fat

Perhaps usually isn't quite the correct word, but i strive towards that target.

Supplements:

Olimp System Protein 80 (Whey + Ultra filtered Egg Protein)
Maximuscle's Creatamax 300

Comments: Several of the articles i have read recommend multiple exercises on each body part. Yet, after three sets on biceps for example, the idea of doing a different exercise seems frankly humorous. Am i supposed to not choose a weight that sends my muscle into a quivering mass? Do less reps?

I have one goal ? to build lean muscle mass while retaining definition. However, how is one supposed to keep this balance, or is it really necessary to eat excess calories to avoid catabolism, and then 'cut' for a period?


Thanks for your time

[Rory McM]

Sure are a lot of posts on this forum :| Bump.

[olinerules87]

Since you are new I advise doing a program like ripptoes.

[TheStender]

Originally Posted by olinerules87

Since you are new I advise doing a program like ripptoes.

I agree (Rippetoe), it's also a three day workout, and it's perfectly suited for a beginner.

[juice1348]

At your age I also recommend upping your caloric intake and your protien intake in order to build muscle bro.
Follow a proven training regimen (rippetoe) or something that utilizes basic compound, size building movements like Bench, Squat, Overhead press, etc.

EAT brother...EAT.

[nightwolfz]

... ... ... no squats in your workout ?? (shocked!!)

[FlexinFlip]

You need to add bb movements such as bb squats, bb flat and incline bench, bb military presses and bb rows. As you progress start doing deadlifts. Stick to mass building excercises. A sculptor can't carve out a statue without a big block of clay to start with. At first, start light to work on your form and breathing than try to add on a little bit more weight to your lifts each week. After a while, try mixing it up with bb and db combinations. Also, eat more. You may have heard that many times but it is crucial in order to get bigger and stronger. Best of luck..

[d_k]

I don't think you're experienced enough to be putting together your own routines. Pick a proven workout from this section and roll with it, at 5'11 127lbs diet should be a big priority