Workout suggestions? i want to gain strength and muscle -lean?

Question

(1) 4 sets of 24 repititions of Hammer Curl
(2) 4 sets of 24 rep of Cross Body Hammer Curl
(3) 4 sets of 24 rep of Bicep Curl

ALL OF THESE WITH A 25 DUMBBELL AND I TAKE A 1 MIN REST BETWEEN SET AND THIS LAST FOR ABOUT 30 MIN EACH DAY! ALSO AM TRYING TO DO THE Dumbbell Bench Press FOR THE CHEST AREA! ...tell me what i should change...any help at all would be helpful=] if am doing too much repetitions then how many should i do! but i want to keep the same exercises! and how many days a week!!i need helpful tips !!!

Answer 1

Sounds like you're on the right track.

The American College of Sports Medicine offers guidelines for cardiovascular, flexibility and resistance training. The guidelines are flexible enough to allow you to pick your own exercises but have enough structure to get you going when you first start out. They are pretty easy to follow and will make your workout easier and more efficient.

Beginners Guide to Exercising - http://straighthealth.com/pages/guides/begex.html
Advanced Guide to Exercising - http://straighthealth.com/pages/guides/advex.html

Answer 2

Usually work out three times a week, but you can change workouts each day, and work out every day. For mass use heavy weights and low repetitions, for a more lean look try lighter weights and high reps. Of course you want to keep a lot of fats from your diet. You could go to a gym and try a trainer for a while.