i have just started weight training again after number of times giving up! due to stress at home or work. this time i want to stick to it. i am only 21 and have a good structure. i weigh 18. 6 stone. i want to train at home to begin with. could you look at this programme and comment on how affective it will be! also do you have any tips on staying focused and dedicated?

Monday- Rest
Tue- Shoulders, biceps, triceps. SHOULDERS=(military press wide and closed grip, side raises, front raises) BICEPS=( barbell curls, dumbell curls, hammer curls, concentration curls) TRICEPS=(overhead raies, struggling wiv other execises)
wed- legs, abs ( squats, lunges, crunches, calf raises)
thu- Rest
Fri- shoulders, biceps, triceps, back BACK= (bent over lifts)
sat- abs and jogging
sun-Rest

Equipment i have got= hammer bar, s shape bar, dumbells, barbells

ANY ADVICE ON EXTRA EXERCISES OR TRAINING????????

firstly you have got to have a reason to train,(many times i have asked myself WHY am i doing this ,and many times i have nearly called it quits),but before you start you must hav a goal and ,i am afraid its never over as when you reach that goal you have to create another goal ,one of  my first goals was to get my arms from 13 and a half inches ,up to 16" which took 3 years to compleate,and my body weight to 13 stone . then when you achieve this you raise the bar again and get a new goal to work to ,

secondly i wouldnt train at home because you may have all the good intentions in the world ,but in my experiance you cannot create any where near the same  intensity as you would in the gym ,also choose your gym carefully , i remember training at a hotel gym in watford one night doing deadlifts ,and grunting and groaning ,and getting some strange looks from other people in there who were just there passing time .

depending on your goals most  good gyms wil advise you a work out plan to follow to achieve your targets,be it weight loss /gain , toning, muscle building , diet planners for fat loss or bulking ,any more questions and let us know,were her to help and support each other.

Great advice there skimmings - set a gola, make a plan to reach it. Then set another one! In other words stay hungry. When setting yourself a goal try and stick to the criteria of the S.M.A.R.T rule, that is make your goal: Specific, Measurable, Attainable, Reasonable, Timebound - hence SMART!

thanks for the advice m8. need to get the measuring tape out then!  ;D

Keep a training diary too, and take regular pictures.
When times are hard and youre peed off take a look at your gains from 2 years ago, its great for motivation.  8)

Pictures are an excellent source of feedback - afterall bodybuilding is all about how we look rather than our stats!