Well, I got pretty sick of being in worse shape than my Dad at 16 years old. 
I knew that at my age, I should be in much better shape than I am, so I called a friend who has weight-training equipment in his basement, and started working out. He showed me how to use the stuff and gave me a basic idea of what to do, but he is no expert, and I want to know I'm doing it right.
Since this is my time ever lifting weights, he said I should start with three sets of ten reps of each of the following, for the first two weeks:
Seated Bench Press
Tricep Pushdown
Lat Pulldown
Leg Press
Bicep Curl
Leg Lift
Pectoral Flies
Preacher Curl
As to weight, I use enough to get through my first set fine, towards the end of the second set I'm sore enough that I would normally give up (but I'm determined, so...), and by the end of the third set, my eyes are squeezed tight and I'm pushing for every inch.
On the normal (not seated) Bench, I've been a bit confused. I started on my first day doing ten pushes with 65 lb (bar included with each), 8 with 75 lb, 6 with 85 lb, and 4 with 95 lb. It felt good, my muscles were really burning and I was working my *$$ off toward the end of each. On the next day, though, I was too sore to finish the set of eight, so I did ten with 65 and ten with the bar. Yesterday, I did the first day's procedure up to 3 with 85lb. So, you can see I'm having a hard time finding a balance.
After I finish everything, I run a mile, shower, and go to bed.
I've heard that it can be destructive to work the same muscles to exhaustion day; should I be working the legs one day, and upper body the next? Should I be doing different exercises thant he ones I have listed?
Also, I am really tight in the areas I worked the next day. I mean, if I've worked my triceps, I have a hard time fully extending my arm to get a pencil. Should I be stretching before or after? How?
Thanks, and if I'm not clear, please ask me to clarify.
I knew that at my age, I should be in much better shape than I am, so I called a friend who has weight-training equipment in his basement, and started working out. He showed me how to use the stuff and gave me a basic idea of what to do, but he is no expert, and I want to know I'm doing it right.
Since this is my time ever lifting weights, he said I should start with three sets of ten reps of each of the following, for the first two weeks:
Seated Bench Press
Tricep Pushdown
Lat Pulldown
Leg Press
Bicep Curl
Leg Lift
Pectoral Flies
Preacher Curl
As to weight, I use enough to get through my first set fine, towards the end of the second set I'm sore enough that I would normally give up (but I'm determined, so...), and by the end of the third set, my eyes are squeezed tight and I'm pushing for every inch.
On the normal (not seated) Bench, I've been a bit confused. I started on my first day doing ten pushes with 65 lb (bar included with each), 8 with 75 lb, 6 with 85 lb, and 4 with 95 lb. It felt good, my muscles were really burning and I was working my *$$ off toward the end of each. On the next day, though, I was too sore to finish the set of eight, so I did ten with 65 and ten with the bar. Yesterday, I did the first day's procedure up to 3 with 85lb. So, you can see I'm having a hard time finding a balance.
After I finish everything, I run a mile, shower, and go to bed.
I've heard that it can be destructive to work the same muscles to exhaustion day; should I be working the legs one day, and upper body the next? Should I be doing different exercises thant he ones I have listed?
Also, I am really tight in the areas I worked the next day. I mean, if I've worked my triceps, I have a hard time fully extending my arm to get a pencil. Should I be stretching before or after? How?
Thanks, and if I'm not clear, please ask me to clarify.