Try my push/pull/legs split mate and see how you get on! It will be effective. I want you to go in the gym and be as intense as possible. That split is good but you need to include shoulders!! Give my split a go with all them exercises and I promise you will get results.

Yes that is what I mean. Unless of course your gym isnt open on sundays, in which case there is no problem at all. You just follow the push/pull/legs pattern. But again, I have to stress that if you workout 6 days a week, you will need at some point to take an extra rest day, because it might be too much for you. That of course depends on your intensity in the gym and your recovery time.

I will recommend the basic and most effective exercises for that program. 80% of them are compound lifts which is exactly what you should focus on.

Push day :   1) Incline Dumbell Bench Press  
                  2) Flat or Decline Barbell Bench Press
                  3) Seated Overhead Dumbell Press
                  4) Lateral Raises with Dumbells
                  5) Dips
                  6) Skullcrushers or Overhead Dumbell Extension

Pull day :    1) Overhand Pullups
                  2) T-bar Row or Underhand Grip Barbell Row
                  3) Neutral Grip Lat Pulldown
                  4) One-Arm Dumbell Row
                  5) Rope Face Pulls  ( for traps and rear delts )
                  6)  Dumbell or CAble reverse flys ( for rear delt isolation)

Leg day :     1) Front squats 
                   2) 45 Degree Leg Press
                   3) Reverse Lunges ( with barbell or dumbells)
                   4) Stiff-Legged Deadlift
                   5) Seated Hamstring Curl Machine
                   6) Seated Calf Raise Machine 
                   7) Standing CAlf Raise Machine
                  

If you gym doesnt have the equipment for some of those exercises, there are always alternatives :) 

My gym has open evry day. so i can do that, but i didn't really understand the whole push/pull/legs thing, Is that another program? Sorry that i dont understand, but as you said earlyer, im kinda a beginner to this :P

Dont worry about it man, we will help you as much as possible. 

This IS the push/pull/legs routine. 

- Push day means you are training all the pushing muscles. That is chest, shoulders ( front part) and triceps
- Pull day means you are training all the pulling muscles. That is back, shoulders ( rear part ) and biceps
- And of course on leg day you train legs!


So, if you look carefully on push day, you will be pushing weights away from you during every exercise whereas on pull day you will be pulling weight towards your body. Makes sense? 

This split doesn't really make sense mate. I like the way you have implemented rest days as I am a huge advocate of them but workout splits need to be smart so that you will get the most out of your time. Putting back and legs together is a bad idea as they are the two largest muscle groups in the body therefore need their own days. If you are going to do a split like this its best to also best to work used muscles together. For example back and biceps and chest and triceps. Also where you have said repeat your favourite routine I would say for a beginner start the routine again or if you are more advanced add in your lagging body part. For me I do 2 chest sessions a week as my chest is like a babies.

I include the shoulder in Tuesday schedule with  Legs..(I just edit my the post) Sorry mate I forgot the shoulder! ahahha. Don't worry I'll do your push/pull/legs programs.. now that I have a great set-up for my body parts combination split sched

Ah, now i understand. Just had to read it a couple of times :P
Do u recommend anything for worming up, like jogging?

In my opinion legs always need their own day because it just takes so much pushing to do them if you train them correctly. Daniel gave you great advice as for a weekly split and exercises. Here's my favorite split:

 

Monday: Back/shoulders/abs.

 

Tuesday: Chest/biceps/triceps.

 

Wednesday: Legs/abs.

 

Thursday: Back/shoulders.

 

Friday: Chest/biceps/triceps.

 

Saturday: Legs/abs.

 

Here's the typical number of sets I do for each muscle group per workout:

 

Back: 25-30 working sets divided into 5-6 exercises.

 

Shoulders: 15-20 sets divided into 4-5 exercises.

 

Abs: 20 sets divided into 4-5 exercises.

 

Chest: 20-25 sets divided into 4-5 exercises.

 

Biceps: 12-16 sets divided into 3-4 exercises.

 

Triceps: 12-16 sets divided into 3-4 exercises.

 

Legs: 30-35 sets divided into 6-7 exercises.

yes mate it's a good thing to split them correctly.. but I do have problem with my schedule every week... I have work.. and even on my restday in the gym ( wednesday and friday ) I'm busy on that days doing other inportant thinigs. I'm trying to compress all body parts routine on monday, tuesday, thursday and saturday.

What I usually do is 5-7 minutes of cardio ( jogging/walking/biking whatever..). The purpose of this is to serve as a general warm-up and it gives me time to get my mind right, before stepping in the weight room.

Then, I do a general shoulder warm-up  ( mobility and flexibility, link provided below) and then I jump on my first exercise. Lets say you are doing chest today and your first exercise is the bench press. I start with the empty bar and then proggressively add weights until I reach 3/4 of the weight I m gonna use for my 1st working set. And then you are set to go!

https://www.youtube.com/watch?v=OENxC3bgAEs

https://www.youtube.com/watch?v=8iPEnn-ltC8&list=PLZspNKv-q11_AP0dF86bj6pHZKsZ55qBZ

Here's the program, right? :D

But the last video is suppost to be on the top.

 

One more thing, when im training. Am i suppost to max out that i can only do the it like 1-3reps before im done, or am i suppost to that add as much weight that i can do it 10x3?

Exsample:
I start with warmup on the bench press. 
Then i add as much weight that it's 40kg
Then 60kg, 80, and at the last i take 100kg and i can only take 1-3 reps with that. Am i suppost to do that all the time?

 

So much great information in this forum thread!!! WOW!!!

In answer to your question Chris you want to use a weight that is your MAX for the 10 reps. For muscle gain you want VOLUME. I personally stay in the 12-15 rep range. If you have a spotter you can do FORCED reps if you get stuck at 8reps and need help or the last two. If by yourself, once you fatigue, lower the weight if you need to in order to ensure you still get the 10 reps per set. #HTH

I have now been training with this program for a week or so now, and i must say The triceps is really feeling it :D
But for the biceps and legs.

Witch of the exersices are going on the biceps, can't really feel it there.

And the leg day. some exersices are just to hard for me to do right now, im not that flexeble that i can go down and do stiff legged deadlift.