Weight Lifting Advice Please!?

Question

Alright, so....I want a new effective workout routine.

I'm 15, 5 foot 8, 152 pounds.
I guess the goal for me lifting weights is to get leaner and stronger..
I need an intense workout.
I'm not lazy at all, I can work out 4 or more days a week.
I want to run whenever I work out (2 or 3 miles or so..)
I want to do the following muscles: Chest, Shoulders, Triceps, Biceps, Legs, Abs, Back, Etc (All the main muscles)

I'M NOT ASKING FOR SPECIFIC EXERCISES, I just want to know what to do on what day and how many exercises

Example of what I'm looking for:
Day 1
Chest (4 Exercises), Shoulders (4 exercises), Run on treadmill
Day 2
Biceps (2 Exercises), Back (3 Exercises), Legs (3 Exercises), Run on treadmill
Day 3
Rest

...So yeah, put it in that format. I know a bunch of exercises so don't bother telling me any. Oh, and also, if you could state why you like this workout.

Answer 1

Well, I can tell you my routine keeping in mind i try best to NOT work more than 1 muscle group a day:

Day 1 Chest -5 different routines covering upper chest FIRST since it the most visible part, then mid pec, then i work lateral and medial pec lines with high rep flies. Each routine is never more than 3 sets. Then crunches, then t'mill

Day 2 Back-6 different routines covering upper, mid, and lower, as well as separate trapezial, lats, again each group 3 sets. Then crunches, then t'mill

Day 3 Legs-4 different routine to cover quads, glutes, calves, hams NO tmill NO crunches usually my shortest day

Day 4 Biceps-you can figure that out :) crunches t'mill

Day 5 Shoulders 4 routines working anterior, posterior, mid delts and low delt definition. Crunches and tmill


hope this helps. Im Rypt4u2000 on yahoo if you need more.
Always keep a good mental attitude and make it FUN. Hold the talking to a minimum. Goodbluck big man :)

Answer 2

it looks like you have it pretty good, work each group to exhaustion.... the only thing that id change about your current regimen, would be the running when you do your leg exercises.
and dedicate a day solely to legs, and work them until you walk funny or can barely walk,and don't run on that day.


well ok.. ill change it a bit i guess

day 1
chest and back
day 2
biceps and triceps
day 3
shoulders and possibly legs (unless you want to break those into two seperate days)
day 4
cardio and ab workout

Answer 3

only one work out a day and on different muscles