hello!

ive been training for about four months but after reading a few articles i think im doing it completely wrong!

ive got a three day programme after which a rest day then i start  the programme again.

day 1 triceps and chest

3 sets of 8 chest flys. 1 set of 6 on a higher weight

3 sets of 8 tricep extensions. 1 set of 6 on a higher weight

3 sets of 8 bench presses. 1 set of 6 on a higher weight

3 sets of  8 tricep pushes.

followed by 3 sets of push ups 3 sets of sit ups and 3 sets of wrist curls i do this each day of training

day 2 back and biceps

3 sets of 8 bicep curls. 1 set of 6 higher weight

3 sets of (dont know the acctaul name but like a shoulder press but behind the head) 1 set of 6 higher weight

3 sets of bicep curls. 1 set of 6 higher weight

day 3 legs

3 sets of 12 squats

3 sets of 24 lunges

3 sets of 24 calf raises

any advise would be great! am i training too much? should i be resting more?

For a beginner its far too much. I followed the 3 on 1 off program about 10 years ago.
This split would be more suited for you;

Monday              chest, biceps
Tuesday             Legs
Wednesday      REST
Thursday           shoulders, triceps
Friday                 back


This will be more suited for you and better for recuperation. Any other info you require just ask!  8)

cheers for the advice

should i rest on saturday and sunday or restart the programme?  also what exersizes are good for your back and shoulders? i only have dumbells and a barbell and train at home..

Hi Tomoclease.

My split, even now, allows for plenty of recovery, and the split is like this.

Day 1. Calves, hams quads. (in that order)
Day 2 off
Day 3. Chest and Delts
Day 4.off
Day 5. Back and rear delts
Day 6 off
Day 7 Arms and Abs.

I do prefer to do all push movements together and pull movements together on major muscle group days, the only exception being arm day when I combine push and pull.
So I wouldn't do say Back and Tri's, or Chest and Bi's together. I feel that the arms then get worked too much in the week.
Again training is such a personal thing, what works for one may not work for another. Its best to try a type of routine for a few months to see if  it is working for you. Don't expect results in a week and chop and change too quickly, do give whichever method you employ a reasonable time to be effective or not. To be truthful, so long as you are lifting weights at the begining of your BB life you will grow, so long as you eat enough and rest enough of course!
For your back, bent over rows, I use an underhand grip in this. Deadlifts are good general thickener and strength builder. D/bell rows, either one arm at a time or lean over an incline bench face down and do both together. Shrugs.
Shoulders, lateral raises, presses, front raises and bent over laterals.
So there are a number of movements you can employ with the equipment you have.

Good luck and keep at it.

Reaper.  

cheers fpr the advice guys been doing my new programme for 3 weeks now and starting to notice quite i difference : ) !

Exellent, im glad you are starting to see a difference in such a short space of time. Keep at it and keep things simple, just as we suggest!  
You know where we are if we get stuck matey  ;)

...If YOU get stuck! Not me  ;D