Beginning fitness routine

Height: 6'3
Weight: 164lbs

Jog
- [v] 3km

(Reps, weight)
  • [v] (30, 15lb) curls
  • [v] (30, 15lb) forearm extensions
  • [v] (30, 15lb) extended forearm twist
  • [v] (30, 5lb) forearm twist
  • [v] (30, 15lb) shoulder rolls forward
  • [v] (30, 15lb) shoulder rolls backward
  • [v] (30, 15lb) shoulder shrugs
  • [v] (30, 15lb) seated rows
  • [v] (30, 15lb) inclined press
  • [v] (30, 15lb) tricep extensions
  • [v] (30, 5lb) front raise to lateral
  • [v] (30, body) dips

  • [v] (150, body) crunches
  • [v] (150, body) Russian twist
  • [v] (150, body) supermans
  • [v] (30, body) situps
  • [v] (30, body) push ups

  • (C, f, p)
  • 60%, 29%, 11%
  • Complete multivitamin + 3 monsters
  • ~2100cal
  • ~15km total throughout day
  • no alcohol (ethanol[antibacterial] and biological development doesn't sound like a good mix plus I don't like the stuff)
How much fat should I gain doing this for two months, increase top circuit to 50 reps and bottom circuit to 200 and 100?
 
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