You're welcome, it's only 3 Euro or something.
How often do you workout per week?
I think as a beginner, you should focus on core exercises, you're doing too much and probably not often enough.
A good basic routine to start with and see where it takes you before adjusting it is the following:
Day 1:
Bench Press or Dips (decide, but do the same for six weeks before changing!).
Barbell Row.
Squat.
Crunches.
Day 2:
Pull ups (or Lat machine if you can't dopull ups at the beginning).
Overhead press (Barbell, standing, or Dumbells).
Deadlift.
Calves.
Have 1-2 resting days between each workout, not more, not less.
Do a cardio warm up for 10-15 minutes. Then 3 warm-up sets on the first exercise. Do 2 heavy working sets per exercise. Heavy means a reasonably heavy weight you can use with PROPER FORM and not too fast for about 8 reps without reaching muscle failure (stop one or two reps short of muscle failure). Increase your weight every third workout. If it's too easy, increase the number of reps to 10 or 12.
Stretch the worked muscles at the end of your workout (biceps and triceps, too, though you didn't work them directly). Then eat something
If it seems not enough, you can work abs and calves every workout.
It may sound as if it's not enough, but you concentrate on excellent exercises that build strength and overall muscle mass - there are no muscles that are not worked with these few movements. I will go back to a very similar routine in december, when it's bulking time again
Try this for two months and i bet you'll be stronger and bigger.
Have fun in the gym,
Daywalker
