Help with making a routine?

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prodigymytch

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Right now, I have no real routine. I just work what I didn't work the day before. For instance, today I mainly did bench pressing, and things that work that area. Tomorrow, I will probably do curl ups. I am being very basic atm.

I was told I need a full-fledged routine. A schedule, if you will.

If anyone could tell me a good way to start, that'd be great. I'm currently 123 lbs, 5'7, trying to bulk.

Basically, what I need is, say tomorrow, what should I do? What order? How much rest, and how many reps? I don't know where to start.
 
I would get you started in a full-body routine. This would consist of mostly compound exercises, exercises that use more than one muscle group, such as bench press, squats, deadlifts, etc. You will also be working your whole body in a single workout, but rather frequently at three times a week. So here is a schedule to get you going:

*Squats (Conventional Squat, Bulgerian Split Squat, Hack Squat)
*Push Variation (Bench Press, Military Press, Incline, Decline, Dumbell, Barbell)
*Pull Variation (Pull-Ups, Cable Rows, Bent-Over Rows, Face Pulls, Dumbell, Barbell, Wide Grip, Narrow Grip, Pronated Grip)
*Deadlift / Lunge (Conventional Deadlift, Romanian Deadlift, Sumo Deadlift, One-Legged Deadlift, Dumbell, Barbell, Trap Bar)
*Core Exercise (Planks, Hanging Leg Raises, Situps, the list is endless here)
*Isolation/Correction Exercise (Curls, Skullcrushers, Flys, Lateral Raises, Front Raises, Calf Raises, etc.)

You can change up the order in which you do them to keep your body guessing, just have the corework and isolation last. Also, you can change up your reps and sets in accordance to your goals. If you are going for strength, figure around (reps x sets) 3x8, 4x6, or 5x5. If you are looking for some size, figure around 5x5, 6x4, 8x3. Note that these are loose figures and won't mean that one is only focused on size or strength. You can choose a middle ground if you'd like and go from there. It's all up to you really. Just make sure that you switch it up from time to time.

If you need any help with the exercises or about the rep scheme, or anything I have posted, feel free to ask! :)
 
I'm going for size, and tone, so I guess I'll go the 5x5 route. How do I decide how much weight to bench for instance? I've never maxed yet. Should I? Right now, a week into all this working out schtuff, I can typically do 15 reps at 85 lbs. I know I'm weak! That's why I'm here.

Also, when you say do 5x5, then 6x4... how long of a break in between and do I change the weight at all?
 
Go for 5 reps of 5 at 85lbs then, if you can do it, bump it up 5 or 10lbs for your next workout, and keep adding each workout when you can hit the rep scheme with good form.

You can change up the break between anywhere from workout to workout to a two month break, give or take. For the sake of starting out and figuring out your numbers, go for at least two to four weeks on 5x5 if that is what you want and find out where you are at. You may need to change the weight, you'll know how much to change it when you get there, believe me.
 
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