Help me with my workout schedule?

Well, recently I asked about help with bulking, and I received great help. I went and researched some exercises and mixed them into things I already do to try and create a weekly regimen for gaining muscle.

Just so everyone knows, I'm currently 60kgs (132lbs) with supposedly 10.8% body fat and 49.9 muscle mass (I can get a picture if you need one). I want to gain probably around 10-20lbs of muscle for now. I want to make it clear I don't want to get too bulky, just enough to have muscles. I dunno, celebrity wise probably google pictures of Chord Overstreet or Taylor Lautner and that's my goal body. I plan to do strength exercises 3 days a week, Monday, Wednesday, and Friday. I really love jogging but for now I'm going to reduce that to 0-2 times a week, but even then it will be HIIT training for a maximum of 30 minutes. I'm also doing insanity, and want to finish that, so I do that in the morning 6 days a week.

I'm going to shut up and give my plan, for now. If it's possible, I'd like some help with different exercises, more effective exercises, different body areas to focus on, or how to balance the days, etc. I've researched this so much individually I'd like an outside opinion. One thing I couldn't really find was how to structure a workout, but I think I was googling the wrong things. Thanks.

Monday - Abs, Obliques, Chest.

Jackknife Crossovers (3 sets of 10)
Crunch (3 sets of 10)
Corkscrews (3 sets of 10)
Russian Twists (3 sets of 10)
Body weight Hyper extension (3 sets of 10)
Body weight Leg Raise Oblique (3 sets of 10/15)
Crossover Crunch (3 sets of 10)

Body weight Pushups (3-4 sets of 10)
Barbell Bench Press (3-4 sets of heavy)
Lying Dumbbell Bench Press (3 sets of heavy)
Lying Dumbbell Fly (3 sets of heavy)

Wednesday - Legs

Barbell Squat (3-5 sets of heavy)
Machine Leg Curl (3-4 sets of heavy)
Machine Leg Extension (3-4 sets of heavy)
Leg Press (3-4 sets of heavy)
Calf Raise on Leg Press (3-4 sets of heavy)
Body weight Leg Press (3-5 sets of 10)
Machine Calf Raise (3-5 sets of 10) (I don't know the name but I think it's a machine you can also do squats on)

Friday - Shoulders, Biceps, Triceps, Back

Behind Neck Barbell Shoulder Press (3-4 sets of heavy)
Dumbbell Shoulder Press (3 sets of heavy)
Machine Shoulder Press (3 sets of heavy)
Dumbbell Fly (3 sets of heavy)
Lateral Pulldown (3 sets of heavy)
Standing Barbell Bicep Curl (3-4 sets of heavy)
Preacher Barbell Bicep Curl (3 sets of heavy)
Body weight Dip (3-5 sets of 10)
Seated Dumbbell Tricep Extension (3-4 sets of heavy)
Triceps Pushdown (3 sets of heavy)
Standing Facing Away Cable Triceps Extension (3-4 sets of heavy)

I don't think I'm making the best plan, but I don't know what's wrong. I'm thinking of moving some stuff to leg day, as that's pretty short. I'd just like all round help because I'm really new to trying to gain weight, as for the better part of two years I've been a cardio and low cal junkie.

Thank you for any and all help

It seems you just threw all the exercises you can find into your routine, where is deadlifts by the way?

you caught me. Right now I'm a little scared of deadlifts, and was thinking of adding them in when I'm more confident.

i am by no means a fitness pro - but if you are doing strength 3x a week, then you can go full body each time - as there is rest between each session.

i am by no means a fitness pro - but if you are doing strength 3x a week, then you can go full body each time - as there is rest between each session.

That's true! I'll take that into consideration

When people say 'I don't wanna get too bulky' it really ****s me off that they don't clarify. Pardon my language.
Do you mean :

I understand the frustration - trying to explain my goals is one of the hardest things to do. To be honest, all of those you showed were a little too bulky for my taste - I did say some people you could google to find my ideal body, but here's an image:



I've researched the above person and they do weights, so I know I'm not going on a wild goose chase

I'd like to hear what others have to say, but I would skip the ab work, focus on compound lifts, like deadlifts, squats, bench, and barbell rows, where you can lift some serious weight. All these lifts will work your core good enough for bulking, and you will lose definition in a bulk anyway. You may want to check out bodybuilding.com, or T-nation. They have some good articles and routines that you can follow.

Thanks for the websites! I'll look at them now!

I'm going to be honest that routine and some of the ones suggested so far are terrible for a beginner. You have an entire day for abs and chest yet are trying to cram in back, shoulders and arms into 1 session.

Frequency is far more important than volume when you begin training.

Look at a full body 3 times per week or an upper lower split, I prefer upper/lower (training 4 times per week so that is hitting each muscle twice per week)

The basis or your training should be

squat or squat variation.
deadlift
bench
Rows
overhead press
chin ups / pull ups
dips

squat or squat variation.
deadlift
bench
Rows
overhead press
chin ups / pull ups
dips

Indeed, a beginner could do this twice a week and experience gains. I've done pretty much this for a year and am much stronger than I was when I started.

I didn't mean do all that in one session, that's too much IMO especially when stuff starts to get heavy. I Just meant make those movements most of what you do in the gym.

agreed. too much work to do in one day.

I like 5x5 programming, it's simple and would have you doing squats, bench, rows on one day. Then overhead, deads, lighter squats and chins could be done on the other day.