17 year old new to working out...?

F

FuturePA

0
Just started working out regularly about 1 month ago. I am 5 foot 10in and 155 pounds. I am pretty athletic looking but i am hoping to get more defined muscles and decrease body fat percentage. Im sort of going for the fight club Tyler Durden look, but not quite that skinny. Anyway, I dont go to the gym, I workout at home almost solely with dumbells, but i also use this pretty crappy machine too. Here is my workout schedule:

A Day: Chest/Calves/Abs
B Day: Biceps/Back
C Day: Triceps/Forarms/Abs
D Day: Shoulders/Quads/Gluts

I restart, usually with no off days, because I work different muscles everytime.

So first of all, how does my schedule look?

Is it a good thing if your muscles burn while working out, and then are tight the next day?

I seem to be making progress with all of my muscle groups except my biceps, which are pretty weak. For biceps I do: Barbell curls, alternating biceps curls with dumbells, and standing bicep curls with a machine. R there any other exercises I should try for biceps?

Any good back exercises with free weights?

Fianlly, I do about 12 sets per day for each muscle group. Is this good? Too little? Too much? Thank You!
 
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I always go for 3 days and then a day off. I always use the same structure...Day 1: Chest and biceps Day 2: Back and triceps Day 3: Legs and shoulders which works great and gives me time to recover. Here is an exercise for biceps that i love and hopefully you'll like as well:
Choose five pairs of dumbells and set them in a straight line, from heaviest to lightest. Start with the heaviest, do as many reps as you can, and when you can't lift no more, your spotter will help you do another 3. Drop the first pair on the floor and go straight to the next heaviest pair and do the same for all five pairs. By the end of it, the lightest dumbells are gonna feel like the heaviest ever. So, when you finish working with the lightest ones that's the end of the first set. Do three sets, you will be begging for mercy and you will see results. Just make sure you do this one as your last exercise before you finish in the gym. Give it 3-5 min between sets and good luck with your shower afterwards
 
Your workout looks good, but you need to take a day off so your body can rest. If you want to lessen the tightness, stretch inbetween sets. Add cardio, run walk, jumprope for 30 to 45 min, that will help cut the bodyfat down. push ups and pull ups are good for all over. :) just my opinion.
 
For a beginner, i would personally recommend a full body workout 3 times a week.

Look at the stickies on the forum for a good idea of a beginner workout.
 
if you want biceps to grow, do lots of heavy back exercises, like pull ups, barbell rows, and deadlifts.

many people find that until they get the back built up, the biceps just don't wanna grow much.
 
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