So you mainly want to bulk up..
First things first, sort out your diet.
Cut out junk food altogether, as well as all sugary foods.
I'm sure you can sort that out. Sunday, however, go nuts. Eat whatever you want, and as much as you want. It won't hurt, and you can go out and enjoy yourself. Plus it's healthy in roundabout way.
Work out four days a week.
Monday: Work your upper body.
Tuesday: Work your lower body.
Wednesday: Rest.
Thursday: Rest.
Friday: Work your upper body.
Saturday: Work your lower body.
Sunday: Rest
Rinse & Repeat.
First of all you need to figure out what the optimal weight to be lifting is. Whichever excercise you do, you should be able to control the movement. Stop mid rep, if you struggle to hold the weight, it's too heavy. If there's no resistance whatsoever, it may be too light.
You should do 10 - 15 reps at a time, and by the end of each lot of reps you should have a burning sensation in your muscles if you did everything right. Rest for 1-2mins, then go again, rest, and go once more. You should do 30 - 45 reps altogether for one excercise.
The best thing for you to do might be to start with three sets of 12 reps, and work your way up to three sets of 15. If three sets of 12 is too difficult, slightly reduce the weight. If you can do three sets of 15 with ease, raise the weight.
If you can't do 12-12-12, don't worry. If you can only reach, say, 12-12-10, that's good, you can still work from there. You might want to lower the weight a fraction but it's up to you.
If your reps, however, end up being something like 10-9-7, that's a sign that you should definantly lower the weight.
Same principle applies for raising the weight.
Another thing you should possibly try is at the end of your third set, do as many repetitions as possible OR you could continue to lower the weight you're lifting until your muscles are completely spent. Either way, push yourself.
There's tons of excercises that you can do but here's just a few to get you started.
Each training day should take about 45mins. The best time to excercise is before breakfast, just after you get up, but it's up to you.
Upper body.
- Start with a flat bench press. Pecs & shoulder (Deltoids).
- Move onto one arm dumbell rows. Upper back (Rhomboids & Latissimus Dorsi).
- Bicep curls.
- Romanian deadlift. Hamstrings & Lower back. (I include this excercise with upper body training because you may be too weak to do it along with other exercises during lower body training. It's what I do anyway.)
Lower Body.
- Squats with free weights. Quads & helps with coordination lifting heavy objects compared to the legpress.
- Hamstring curls.
- Leg extensions. Quads.
Finish each day of training with as many sit ups as you can do. Always try to equal or improve on the amount of sit ups you did previously.
Don't forget natural excercises such as push ups, chin ups etc. Doing those in your spare time can help.
And if you want to lose fat quicker, do 20mins of high instensity running each day.
Was in a rush, might tidy this up and add to it soon.
Idk if that was confusing or what, but if you need help with excercises(technique, appropriate amount of reps, etc) or anything else, just ask.
