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i think you should right now think out a plan on what your gonna do right it down in this log then stick to it fuck changing stuff all the time and no dont have everythin in the same rep range.
write out your goals, experience and stats when people know that it will be much easier for people to help you with routines and shit
dude your big as fuck for someoen who never consistently lifted wow...
strength and size you should do something like what ceo calls powerbuilding
basically for each bodypart start off with a heavy compound. Each week get stronger on that and do it for low reps like 1-6. For chest it would most likely be flat BB bench, Inclien BB Bench, Weighted dips, after that you would move onto assistance exercises like dumbell presses or even dips if u didnt do them first and do these exercises in the 8-15 rep range for hypertrophy.
Or you could take another approach and instead of doing a split routine were you work only 1 or 2 muscles groups at a time you could do a mixture 3 days a week, this works well with alot of beginners.
Here is a good thread about training splits.
http://www.elitefitness.com/forum/weight-training-weight-lifting/ultimate-training-split-650464.html
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Alright well, ill continue my current routine till end of month, and then change to a new routine and stick to that, i take it compounds are squats, deads, chin ups and bench ? probly wrong, have no idea about the technical part of bbing, all i do is get a routing and do it lol, would greatly appreciate it if you could write me a routine in simple format so i can understand it easy and ill do it, currently been working 5 times a week for the last 2 1/2 weeks, and already my chest is more defined, from when i worked at home i could just about db curl 10kg, after 2 1/2 weeks im on 18kg 3x8 which i was excited about haha 
I'd love to stick at a 5 times a week routine, but if 3 times a week would mean more gains i'd be happy to do that
I'd love to stick at a 5 times a week routine, but if 3 times a week would mean more gains i'd be happy to do that
just off the top of my head a 4 day split may look like this
Mon shoulder tri calf
Standing BB Press 5x5* then a burn out of 1x8 afterwards
Deep Dips or CGBP 2x6 then drop 10% for final set and go for 8
Lateral Raises 3x12-15
Skullcrusher or Overhead DB Extension 3x10
Seated Calves 6x15-30
Tuesday - back
Deadlifts 5x5* then finish with a 1x8
Wide Grip Chins 4 sets of as many as you can do but 1 rep from failure
One Arm DB Row, Seated Cable Row or Bent BB Row 4x8-10
-throw in some farmers walk here if you wanna train grip, core & traps-
Wednesday rest
Thursday chest bi
Flat BB Press 5x5* then finish with 1x8
Incline DB Press 3x8-15
Deep Dips 4 sets of the same as u did with chins
Standing BB Curl or Alt. DB Curl 4x6-10
Seated Zottman Curl at a slight incline 3x20
Fri legs abs
ATG Squats 5x5* then a 1x8 or 1x20 to finish
RDL if you can cope with deads twice a week 2x6 then drop 10% for final set and go for 8
Leg Press or Walking Lunges 3-4 x 6-20 depends what reps u enjoy
Standing Calves 6x15-30
NeedSize Abs 5x5 or some supersets and circuits for abs to higher reps
Sat+Sun rest
*ramping up the weights each set
just off the top of my head but you get the idea start heavy then work hypertrophy rep range.
ill type u out an example fullbody tomorrow i gotta sleep
oh yah and compound exercise is an exercise that works more than one muscle and you move more than one joint to lift the weight, so squats are fullbody - knees and hips bend, quads, hams, glutes etc worked. Tricep pushdown isnt cause only elbow moves and only triceps are worked
talk 2moro bro
Mon shoulder tri calf
Standing BB Press 5x5* then a burn out of 1x8 afterwards
Deep Dips or CGBP 2x6 then drop 10% for final set and go for 8
Lateral Raises 3x12-15
Skullcrusher or Overhead DB Extension 3x10
Seated Calves 6x15-30
Tuesday - back
Deadlifts 5x5* then finish with a 1x8
Wide Grip Chins 4 sets of as many as you can do but 1 rep from failure
One Arm DB Row, Seated Cable Row or Bent BB Row 4x8-10
-throw in some farmers walk here if you wanna train grip, core & traps-
Wednesday rest
Thursday chest bi
Flat BB Press 5x5* then finish with 1x8
Incline DB Press 3x8-15
Deep Dips 4 sets of the same as u did with chins
Standing BB Curl or Alt. DB Curl 4x6-10
Seated Zottman Curl at a slight incline 3x20
Fri legs abs
ATG Squats 5x5* then a 1x8 or 1x20 to finish
RDL if you can cope with deads twice a week 2x6 then drop 10% for final set and go for 8
Leg Press or Walking Lunges 3-4 x 6-20 depends what reps u enjoy
Standing Calves 6x15-30
NeedSize Abs 5x5 or some supersets and circuits for abs to higher reps
Sat+Sun rest
*ramping up the weights each set
just off the top of my head but you get the idea start heavy then work hypertrophy rep range.
ill type u out an example fullbody tomorrow i gotta sleep
oh yah and compound exercise is an exercise that works more than one muscle and you move more than one joint to lift the weight, so squats are fullbody - knees and hips bend, quads, hams, glutes etc worked. Tricep pushdown isnt cause only elbow moves and only triceps are worked
talk 2moro bro
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Wednesday 21st October 09
SHOULDERS
Shoulder Press 1x12 154lbs, 2x10 165lbs
Lat raises with DB's 3x8 35lbs
Front raise 1x8 35lbs (after that first set my left shoulder couldnt lift the weight up anymore) - TRI SET (well failed tri set due to front raises)
DB shoulder press 3x8 35lbs
Ab crunches 3x12
Leg raises 3x12
SHOULDERS
Shoulder Press 1x12 154lbs, 2x10 165lbs
Lat raises with DB's 3x8 35lbs
Front raise 1x8 35lbs (after that first set my left shoulder couldnt lift the weight up anymore) - TRI SET (well failed tri set due to front raises)
DB shoulder press 3x8 35lbs
Ab crunches 3x12
Leg raises 3x12
example of a fullbody workout thing would be
Day 1:
full squats, 5 x 5
clean-grip high pulls, 5 x 5
bench presses, 3 x 5, 3 x 3, plus a back-off set of eight reps
chins, 4 x max
incline dumbbell bench presses, 2 x 20
Day 2:
incline bench presses, 5 x 5, plus a back-off set of 8 reps
light squats, 5 x 4
good mornings or deadlifts, 4 x 6-8
straight-arm pullovers, 2 x 20
weighted dips, 4 x 8
Day 3:
full squats, 3 x 5, 2 x 3, and a back-off set of 8
flat benches, 4 x 8
shrugs, 5 x 5
straight-arm pullovers, 2 x 20
chins, 4 sets of as many reps possible
Free hand dips 3 sets of as many reps possible
or even more basic you cuold do
workout a
Squats
RDL
Chins
Dips
Abs
workout b
Flat Bench
Pullover
Bent Over Row
Bradford Press or Military Press
and alternate each workout on mon wed and fri
Day 1:
full squats, 5 x 5
clean-grip high pulls, 5 x 5
bench presses, 3 x 5, 3 x 3, plus a back-off set of eight reps
chins, 4 x max
incline dumbbell bench presses, 2 x 20
Day 2:
incline bench presses, 5 x 5, plus a back-off set of 8 reps
light squats, 5 x 4
good mornings or deadlifts, 4 x 6-8
straight-arm pullovers, 2 x 20
weighted dips, 4 x 8
Day 3:
full squats, 3 x 5, 2 x 3, and a back-off set of 8
flat benches, 4 x 8
shrugs, 5 x 5
straight-arm pullovers, 2 x 20
chins, 4 sets of as many reps possible
Free hand dips 3 sets of as many reps possible
or even more basic you cuold do
workout a
Squats
RDL
Chins
Dips
Abs
workout b
Flat Bench
Pullover
Bent Over Row
Bradford Press or Military Press
and alternate each workout on mon wed and fri
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