Please critique my workout rountine.

[Smurf the little pea.]

I just started weightlifting. I have read a few books, scanned through a couple internet sites, and read posts on this board. My stats are: Male, 5'7, 140 pounds. I am in good shape, not fat, not skinny, strong legs, weak chest.

Upper body strength and looking good are my main goals, but not necessarily in that order. I would like to put on 10-15 pounds, and be very toned. I do not want to be huge or put on a lot of fat.

I workout at home and have the following equipment. Exercise bike, workout bench, dumbbells, and 7" bar with 200 pounds of weight. I also jog a lot.

I made this routine up by myself, so I do not know if it is good or not.

1. (Squats) 3 sets of 10 reps
2. (bench press) 3 sets of 15 reps
3. (2 hand barbell curls) 3 sets of 10 reps
4. (dumbbell bench press) 3 sets of 15 reps
5. (bent arm laterals) 3 sets of 10 reps
6. (upright rowing) 3 sets of 10 reps
7. (alternate dumbbell press, standing) 3 sets of 20 reps
8. (sit ups) till my stomach hurts

Those are most of the exercises I know. I usually have about 40 pounds of weight on the barbell (including bar) and about 15 pounds on each dumbbell.

Questions:

1. When I do squats should I rest the bar on the back of my neck or shoulders, or hold it slightly above? Is squats mainly for the legs?

2. For what exercises should I use more weight, and what exercises should I use less weight?

3. How bad does my routine look? And am I missing any big exercises?

Sorry about all the newbie questions, but there is a lot to weightlifting if you have no idea what you are doing. I also have some questions about diet in the diet section if anyone knows about nutrition. Thanks much.

 

[-[Hades]-]

1. When I do squats should I rest the bar on the back of my neck or shoulders, or hold it slightly above? Is squats mainly for the legs?

(1) -
Keep your feet approximately shoulder width. rest the bar so it is across the lower traps and rear delts. Keeping your abs tensed and look up.

lift the bar off of the rack and take a step back. Make sure you and the weight are balanced.

Keep looking up and back slightly arched. slowly, bend at the knees. Lower yourself until your ass is level with your calves.

With power drive the weight up until you are standing.


Muscles Worked :
Mainly- quadriceps, hamstrings, glutes, and lower back. Also- abs and the rest of your body.

(2 & 3) -
Id use the search engine of this board to look up routines, it is very very godd, u will find all the info you need.

A good split is -

Mon - Chest\Shoulders - i like this, some dont.

Tue - Arms\Abs

Wed - Rest

Thur - Back

Fri - Legs\Abs


Use the search engine to look up exact routines and exercises.