Need help With Workout [Limited Equipment]

P

plain_sunday

0
Ok, Im a complete Noob to weight training and i would like some advice on some things and i have a couple of questions.

I bought a new bench a few weeks ago and i've been playing around with it
I weigh 130lbs and i want to grow up to 160lbs i want to gain muscle though and not fat.

I started this week a full body workout. I would like some advice on it.
I dont have access to a gym [or the money to]

OK this is my workout

Monday-
Upper Body

Incline Bench Press 3 sets/ 8,6,4 reps 75,85,95lbs respectively
Flat Bench Press 3 sets/ 8,6,4 reps 75,85,95lbs respectively
Decline Bench Press 3 sets/ 8,6,4 reps 75,85,95lbs respectively
Pushups 3 sets 10 Reps

Wed-
Abs/Legs

3 Sets of 20 crunches
3 Sets of 20 Leg raises

Leg extention 3 sets/ 12,10,8 reps 50,60,70 lbs respectively
Hamstring curls 3 sets/ 12,10,8 reps 50,60,70 lbs respectively

Friday- Repetition of monday

I'm on a 3500 calorie diet and i'm taking centrum [Multivitamin/mineral]
and Body Fortress 100% whey protien
I'm trying to eat 5 meals a day
[breakfast, breakfast/lunch meal, lunch, lunch/dinner meal, and dinner]

Any advice and criticism will be thanked :D
 
that has to be one of the worst routines i have seen lol (sorry)

heres a sample fullbody workout

workout A
squat variation
horizontal push variation(bench)
horizontal pull variation(bent over rows)
any upper body isolation movement(optional)
rotator cuff work(cuban press)

workout B
deadlift variation
vertical push(military press/dips)
vertical pull(chinups/pullups)
lower body iso(optional)
rotator cuff work

never do the same workout twice in a row; you must alternate them. you must train on non consecutive days, 3 days a week.
 
you should listen to protienboy he's really good at this kinda stuff I'm a noob and he gave me 2 awsome workouts:)
 
ExRx Exercise & Muscle Directory
that has a lot of the variations of the exercises i provided.
just click on the body part the exercise works and it will give you a plethora of exercises with videos for that body part.

like if you wanted to see a video on squats, just click on "thighs", then it will show all kind of squat variations and such.
 
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