thanks for the replies..
yeh sure, this is my routine as of yet:
Full bod 3 x a week
i will be having this as an outline for 8-12 weeks, but changing order of exercises, amount of sets/reps, weight, time lowering & lifting, also changing from incline/decline & flat for suited exercsises. I am only 16 and with mild lower back pain i have been told to stay off squats & deads until i recover fully
Legs: leg extensions 4 sets 8 reps 85KGs
Back: Pull-ups 4 sets 8 reps bodyweight
Legs: leg curls 4 sets 8 reps 70KGs
Chest: Flat barbell bench press 4 sets 8 reps
Shoulders: DB overhead press
ab iso work
Chest: incline Flys, 4 sets 8 reps
Legs: Lunges, 4 sets 10 reps
Legs: bodyweight squat jumps, 3 sets 18 reps
Shoulders: DB Arnold Press 4 sets 8 reps
Back: Bent over dumbbell rows 4 sets 8 reps
Core work e.g Plank
Back: 1 arm DB Rowm, 4 sets 8 reps
Shoulders: Upright Rows, 4 sets 8 reps
Chest: Incline DB press, 4 sets 8 reps
Legs: extension 1 set 8 reps supersetted with curls 1 set 8 reps.
Leg Extensions 3 sets 8 reps
Leg Curls 3 sets 8 reps.