Hey guys, im not all that new to this forum, around a year back I had gotten into it, but mainly participating in the At Home part. I've been a bit off lifting weights, but im going to begin as of next week and this time I'll be going to a gym. I was wondering if somebody could help me out with the routine. Im 17 years old, im around 5'9, 175 pounds, size 34 waist. My main interests is to increase size and perhaps later cut up a bit. Could anyone help me out with a excersise routine? My gym has basic machines, nothing too fancy. Any help will be apreciated.

Btw: im also looking for some help for a diet. If anyone could help me out here, I'd be very thankful too. I have already purchased some 100% whey protein.

this is my favorite 'starter routine'
Testosterone Nation - Total-Body Training

it works well for experienced trainees too.

ditch the machines...freeweights are where its at.

I agree Malkore! Freeweights are best!! (That's all I've ever used!)

Ok... Got it... Freeweights. But what excersises? What Reps? Sets? Frequency? Do i switch em up week by week? Could someone help me design the routine itself?

Update: I need help with a routine for clean bulking. Thanks in advance!

Read this, and the links at the bottom. Then come back and ask questions.. It's best to put a routine together yourself so that if something isn't right you'll know it, and you'll know why.

http://www.fitness.com/forum/weight-...1-a-17439.html

Been researching around and I have another question... If what I want is to bulk, should I go for a full body workout routine 3x a week? Or a Upper/Lower body split? Or Pull/Push split?

Did you even look at the link I posted in my first response? its an entire routine, with exercises, sets and reps and everything.

The link, for some reason (Probably my computer) says the page couldnt load... I'll check it out once im home. Sorry.

""Bad Gateway

The proxy server received an invalid response from an upstream server.""

yeah something went wrong with the link malkore

here is what malkore was showing you dude
Testosterone Nation - Total-Body Training

check it out, it's a good read and lays everything out for you

full body, push/pull, upper/lower are all good. I would work with full body if you are just starting or just getting back at it, and then maybe a long ways down the line switch to push/pull or upper/lower

bulking is more about the food and less about the program

edit: the link worked when i tried it the second time, it's the same page though

Thanks for the thread. Printed the routine. Looks great. I'm not too sure how to perform the antagonist training though. If someone could please explain that. Other than that, im set. Thanks alot! I'll keep you guys updated if I need anything, but thanks alot.

Btw the routine says 4 out of 6 have to be compound excersises. Do they have to be from diferent muscles too? I cant do 2 excersises for chest? or all 4 for chest right? I have to use diferent muscles. Right?

he goes into it at the end...

"all you have to do is perform three antagonist exercise groupings during each workout. For instance, perform quads/hams, chest/back, and biceps/triceps exercise pairings for the recommended sets and reps.

Example: Do one set for chest, then one for back, then another for chest, etc. Then move on to the next pairing, like quads/hams or biceps/triceps."

You perform an exercise and it's opposite or it's counterpart, simple put, on your front side of your upper body is your chest and on the backside is your back. On your legs it's the quads and the back is your hams.

3 day fullbody
squat alternate with deadlift
bench-press
chins or pulldowns
shoulder-press
low-pulley or bent-over-rows
dips
curls
calf-raises
3 wks 15 reps 2 sets
increase weight
3 wks 10 reps 3 sets
increase weight
3 wks 5 reps 4 or 5 sets
do a deload wk lighter weights and restart on 15 reps.

I've decided to stick to the routine Malkore pointed me to... I'll do the full body workouts 3x a week(Monday, Wednesday, Friday). Should I add in some HIIT in between? Maybe some extra cardio? My goal is to clean bulk. Advice please?

If your goal is to bulk I would keep the cardio to once a week, keeping your the rate between 60 and 70%, for 30-45 minutes, just to keep your heart happy