new to working out..NEED HELP

[rsftl]

hey, hows it goin guys...ok so im 16, and i just signed up for the gym like 3 weeks ago....i go 3 times a week for about an hour (which i'm told is good)..i think im overweight a bit..i weight 156 pounds, n my height is 5'8"....ok so basically i want to get ripped....what i've heard from ppl is that if you want to get ripped keep your weight low n reps high...but after reading some articles on this site..im thinking the right way to do it is doing high weights and low reps...So i know i have to loose some weight, so i do about 15 mins of cardio with the workout (again 3 times a week)...My question is basically what should my workout consist of? And do you have any suggestion/tips for me? also ill write my current work out and you guys can tell me if its ok and what to change..

Basically my workout is similar everytime i go...I do:
bicep curls 30pounds 8 reps 3 sets
Concentration Curls 25pounds 8-10 reps 3 sets
flat dumbell bench press 30pounds (2X..so 60 pounds i guess) 15 reps 3 sets
Butterfly 100pounds 12 reps 3 sets
take dumbells and lift them up using shoulders while standing (srry dnt know what its called) 55 pounds 15 reps 3 sets
Palms-Up Dumbbell Wrist Curl Over A Bench 35 pounds 12 reps 3 sets
Tricep Extension(i think thats what its called) 80 pounds 12 reps 3 sets

ok so as u can see all my exercises are pretty much 3 sets lol, i know its not even close to a perfect workout but how can is step it up...i know this because i dont feel alot of pain,etc when im done...my shoulders, biceps ache a little but i wanna make the workout more intense...there are tons of other machines, exercises i can do..so please suggest some if you have any better ones.

Also, iam kinda bulky, i have a big chest, shoulders...so i want to get ripped and lose weight aswell..and one more thing..i cant seem to bench press properly for some reason, i mean my friends that i can curl more than, bench more than me..when i bench my back hurts...im probably not doing it properly i guess....

THANKS, Any help is appreciated ...

[mj23c]

5'8 156 isn't bulky or fat bro, keep eating clean and lifting hard you will get ripped with time and dedication!

[rsftl]

what...all my friends are like in the 130's...and my body fat composition is pretty high i think its 16%...and how can i make my workout more intense...i wanna feel it after im done lol

[MayhemMaker]

Christ, your workout is the same every time you go ?


Look up Rippetoes, you're currently doing what they call "beach lifting" ... incorporate some squats and deadlifts into your routine DEFINITELY and maybe even some power cleans.


I'd suggest Rippetoes and HIIT ... check them out.

[maxiscool]

Your going to get some killer legs with that workout... wait let me guess you play a "sport" so your legs already get a workout..

[MayhemMaker]

Your going to get some killer legs with that workout... wait let me guess you play a "sport" so your legs already get a workout..

QFT

[rsftl]

ok so i get that i should change it everytime i go..i mean i have a 48 hour break between each one...and squats is the thing im trying to avoid lol i still wanna grow a little...so i should work out my legs too, can you give me an example of a program or exercises i should do?

[maxiscool]

ok so i get that i should change it everytime i go..i mean i have a 48 hour break between each one...and squats is the thing im trying to avoid lol i still wanna grow a little...so i should work out my legs too, can you give me an example of a program or exercises i should do?

Oh its not the "sport" excuse its the "squats stunt growth" excuse lol. If you were smart and wanted a real routine you would read everything in this thread.

http://forum.bodybuilding.com/showthread.php?t=998224

[mj23c]

sounds to me like your not all that serious about this!