Hey their, im a 19 year old skinny kid that smokes a fairly large amount of weed daily... (i hope i dont get banned for saying that). Trying to quit and im going to start jogging every morning. Summer is nearly here and i hate goin swimmin or anything involving me without a shirt cause my body is just gross. Im about 6' 150 lbs. Dad said i have a perfect body structure to workout...Ive decided to ask for some online help since i dont seem to get much done excercise wise.
Ive developed a routine that lookin at it seems it should do the trick, im lookin for a good upperbody routine btw. I guess the hard part is actually doing it. Anyways heres what i got.

monday
- 3 sets of 20 pushups
- 3 sets of benchpress
- pectoral flies
- dips?
- tricep kickback
- bicep curls (free weights)
- straight bar curls

tuesday (i figure i let those muscles rest and i can do a full ab workout on my "days off"... i really want nice abs.. =) )
- umm situps?

wednesday - back to upperbody

i know theirs alot of ab workout excercises but i dont know which will work best...i hate workin out not knowing if i will be successful or not. Anyways anyone know any good ones? And is it alright if i make my "off days" dedicated to my abs? Thanks for any advice n help

oh and for the record i dont have an excerise ball nor any machines. Just free weights and a bench and a bar.

Hi there.

Just looking at ab exercises...there's a good list here:

Bodyweight Exercises - Abdominal Exercises

Some use machines/ball/etc but if you just do the ones you can (ie. just bodyweight or freeweight exercises) you'll probably have a fairly good routine there.

I don't see it in the list there, but the "plank" is often recommended for abs/core strength.

I'd also recommend doing at least some lower body training. You don't want your massive chest to topple you over when you stand. It'd look funny.

Other than that, I know NOTHING about bulking but a lot of people here do so I'll leave them to it.

On thing I would say about your routine is that its not very balanced. Your going to end up with a over developed chest. I would add some back, shoulders and leg exercises into your routine to help maintain a good balance. You could start with either a whole body routine doing 1-2 exercises for your large muscles such as back, chest and legs and then 1 each for shoulders and arms or look at doing a split routine, maybe something simple to start with like upperbody one day and lower and core the next. Some exercises you could do for back are Bent over rows and deadlifts for shoulders upright rows, military press, clean and press and legs squats, lunges and stiff leg deadlifts.

Hey there,
it seems that you are off to a good start. The only thing I would do is break up these muscle groups a bit. Those are good exercises to do for your chest and triceps and those two muscles assist one another. However, I see that you put biceps on the same day. I would do the chest and triceps on Monday, but do the biceps another day. Put the biceps with your back. Or you can put back and shoulders together one day, and put biceps and triceps together another day. However, try to stick with two muscle groups a day to start out with.
I think it is a good idea to have a separate day for your abs. For abs, you can do crunches on the ball, leg lifts with the ball. One of my favorite pieces of abdominal equipment is called the wheel. You roll this in front of you and it works your upper and lower abs.
I hope this helps!
Brianna
witnessforfitness