Just started training with free weights at home again using old routines from 10 years back. Ive just had a quick look at another post so i know the responses will be negative but can you lot have a look and maybe select the best exercises i can use to bulk up with? Any help will be appreciated.

Day 1.
Bench press
Bent arm lateral (Butterfly?)
Stiff arm pullover
Barbell curl
Lying tricep curl
Bent over row
Bent over lat
Side lat raise
Forward(front)lat raise
Knee wrist curl
Flat squat
Calf raise

Day 3
Bench press(wide grip)
Seated db curl
Seated db tricep curl
Upright row
Forward raise bb
Wide arm row
Barbell shrug
Squat raised
Hack lift
Toe raise
Side bends

Day 5
Bench press
Bent arm pullover
Cheat bb curl
Tricep rear extension
bb press
Cheat lat raise
Repetition clean to shoulders
One arm row
Reverse bb curl
Shoulder squat

All the above are done 3x5 on alternate days..Tues, Thurs and Sats.

As i said, im just trying to get some weight and shape on my bones!!!
Age 36
9 1/2 stone
5' 10"

Cheers.

If you are just starting or starting again way to much, your doing half body but 3 day split terrible.


Day 1 Chest Bi's Back Legs
Day 3 Chest Bi's Back Legs
Day 5 Chest Bi's Back Legs

See what im getting at here. Just because there old doesnt mean you should do them, i look at routines like women, if ive already done it. Chances are im not going back.

Look around for a better 3 day and figure out whats missing from yours mines up here and i editted one already today use those and see what u can figure out.

Current Body weight 20 stone:
Cutting -
BP: 137.5 KG
SQ: 125 KG
CR: 550 KG (YESSS)
DL: 184 KG
My Progress Journal - http://www.muscletalk.co.uk/m_2276281/tm.htm

yeah its pretty bad mate... way too much!!
get a simple 3 day split built around the big 3 lifts!!!

there's loads of routine's in the sticky's above the routines threads!!

My Youtube Vids

The MRM Way

Cheers for your comments.

New to the site. Where are the stickys?

just above all the threads in this forum mate...

My Youtube Vids

The MRM Way

Terrible routine if Im honest Try this one its much better.

Mon

Chest, Biceps

Bench press 4 sets of 6-8
Incline DB Press 4 sets of 8-10

Bicep curl 3 sets of 8-10
Hammer Curls 3 sets of 8-10

Wed

Back, Triceps

Deadlift 4 sets of 6-8
Pulldown 4 sets of 8-10
Cable or Bent over Row 4 sets of 8-10

Close grip BP 3 sets of 8-10
Tricep pushdown 3 sets of 8-10

fri

Legs, shoulders

Squat 5 sets of 15,12,10,8,6
Leg Press 5 sets of 12,10,8,6,4
Calves 4 sets of 10-12


Shoulder Press 4 sets of 8-10
Laterial Raise 4 sets of 10-12
Shrugs 3 sets of 6-8

Try this and see how you get on you can always drop a set or two if you find it too much, you certainly dont need to add any more sets or you will overtrain and gain nothing.

Sorry just realised you train at home ok swap Leg Press with Lunges.

Also swap Tricep cable pushdowns with skullcrushers Any other exercises you cant do just swap them for ones you can. like if you havent Dumbells use a barbell for your incline chest.

Just keep your routine simple with Big Compound exercises and reps between 6-10 and you wont go far wrong.

Cheers for that. I have dbs and bb so will have a crack at them routines.

Thanks again.

What could i replace the pulldown (back) for using frees?

Ok change your Back routine to this.

Deadlift 4 sets of 6-8
Bent over Row 4 sets of 8-10
One arm Dumbell Row 4 sets of 8-10

The Back is a massive muscle group so it can take more sets than say chest. I dont think you can really overtrain your back if you keep to 12 sets max.

You should be able to do this routine at home no problem.

Much appriciated again!

Just cracked on with the leg and shoulder routine you posted for me and i can feel the difference after compared to the routines i originally did. Nice one.