I need help setting up a workout

V

Virv

0
So I just read two of the articles in weight training 101 and I learned a lot. I am confused however on where to start. Right now I do only machines, one for every part of the body. After reading the articles I can see that isn't a very good idea. So I think it comes down to just doing squats, deadlifts, dips and chinups? I guess I'm just looking for kind of a starter routine, I go every 2 days, I am 17 years old and weigh 140 lbs. My main goal is building muscle and gaining weight, so would that be hypertophy?

This is all I'm really looking for -

exercise 1 (sets & reps)
exercise 2 (sets & reps)
exercise 3 (sets & reps)
exercise 4 (sets & reps)

Also I'd really appreciate it if you could explain what each exercise is. Nobody taught me how to workout, I just kinda started going to the gym myself and I don't know too much about it, but I am trying to learn more.

One more thing, off topic of this, but I am wondering how long is too long to take a protein shake after working out? Basically it takes me an hour to get home (after showering, steam room, changing clothes, etc.) after working out, which means an hour until I get my protein shake. Is this okay?

Thank you very much for your help.
 
With so little knowledge under your belt, I'd recommend you pick up a good book.

The Schuler/Cosgrove "New Rules of Lifting" and Waterbury's "Muscle Revolution" would be two good choices.
 
Great, I'll check those out once I get some time. But until then I still feel like I am stuck with machines until I figure out what to do.
 
1. I did read through it, and like I said learned a lot. But I am just confused on where to start.

2. Thanks I'll check those out!

3. Nope the steam room isn't necessary. It's really nice to relax in there after a hard workout. Gets you sweating a lot, clears the pores, relaxes you... it's just very nice. Kind of a reward for after working out, it's something I look forward to everytime.

Thanks for your feedback.
 
if you only want them four exercises then thats ok you picked the best ones
start of on higher reps and work down to lower reps and more weight
2sets 15reps 2wks
2sets 12reps 2wks
3sets 10reps 2wks
3sets 8reps 2wks
4sets 5reps 2wks
increase the weight every 2wks.
then restart.
 
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