Gym routines help!!!

The frame thing exercise is called leg raises.
Arms on pads thing sounds like the pec deck.
Inward thighs are called hip adductions and outer are hip abductions (it's a bit silly but I remember it as ad = you are 'adding' to your body i.e. moving the limb inwards).

What are your goals?

Are you doing the same routine every time? How often? Do you enjoy it and is it challenging?

It sounds like a decent full body routine, but there isn't much emphasis on your back, maybe try adding/swapping something for some pulling exercises like dumbell rows or the seated rowing machine. This kind of movement: http://tinyurl.com/hox6fla

As a general rule when choosing what weight to use on strength exercises, you should pick a weight that you can just manage to do the desired amount of reps with, i.e. that 12th rep should be very difficult. The amount of weight you need to use to acheive this should go up over time. A lot of people like to do 3 sets, with the first being a low, easy weight to practice the movement and get warmed up before the working (difficult) sets.

In terms of splitting the routine, there are loads of different ways to do it, but a good basic one is something called PPL (push/pull/legs - not necessarily in that order) where you do a few more exercsises for certain body parts on certain days. E.g. 3 exercises for chest and triceps on Monday (pushing), 3 exercises for back and biceps on Wednesday (pulling), and 3 exercises for legs on Friday.

Hope that helps.

Actually I love numbers.

Doing a full body routine 4-5 times a week would be too much for most people. If you were pushing hard then you wouldn't have time to recover between workouts.

So perhaps you might be better splitting it up. E.g. Doing chest once a week, like in PPL, gives those muscles more chance to recover between workouts, which means you can push them harder. You also have more time to try more variety and different exercises since you are only working one or two body parts per day.

Whether you bulk up or not in reaction to strength training depends entirely on your diet; training can stay more or less the same whether losing, gaining or maintaining. If you don't have much weight to lose, eating at maintenance and lifting should get you there.


EDIT: ease into it though; if you're only 3 weeks in it's still very early days, you don't want to add intensity too fast or you'll be too sore to move, or could hurt yourself. Your body needs time to get used to working at maximum effort.

You can message/add me if you want; I'd be happy to help you come up with something.

Some poeple don't get sore so maybe you're lucky... but it's more likely that you could push a bit harder. Doing something new usually causes more soreness at first and after you get used to it it affects you less.

PPL is push/pull/legs like I described in my first post.

There's no need to avoid salt, sugar or oil. Salt and fat especially are pretty essential. You can eat pretty much whatever you want as long as you eat the right amount of calories for whatever your goal is. There is a bit more to it than just calories, but calories is the biggest thing and enough for most people to start with.

I have a martials arts background so do a fair bit of stretching myself. I've been weightlifting on and off since I was a teen, but just started taking it seriously 3 years ago.

If 30kg is challenging, then sure. It's all relative to how strong you are, which is why people tend to use a number of reps to assess difficulty rather than the actual weight; e.g. if you can only manage 3-5 reps with a certain weight that would be considered very heavy. For you that might be 30kg, for me it might be 60kg, but it means we are lifting at the same level relative to our strength. Generally I think most people would say that 1-5 reps is very heavy, 6-8 is heavy, 8-12 reps is moderate, 12-15 is light, and above 15 is basically cardio.

Whatever weight you pick it should be one that you can just manage to do the desired number of reps for, so if you can do 10 reps with 30kg, but it's nearly impossible to do 11, then it's about right. If you could easily lift it for 15+ reps but are only doing 10, then it's not really doing anything.