Help me with a routine?

[MakeThemSuffer]

Hey guys/gals I'm new to these forums, but it seems like there are a lot of educated people here.

I've been doing this routine for upper body as I run to work my legs and for cardio:

http://www.bodybuilding.com/fun/planet14.htm

I'm in the Army National Guard and I'm a part of an infantry platoon that is relatively high speed for a guard unit. I've been back from basic training for about 8 months and I've gotten lazy. I took a PT test the other day and it didn't go so great. That's unacceptable for the infantry. I've never been that strong and even at the end of basic I wasn't where I wanted to be with my fitness. I'm 160 pounds and 6 foot so I am not overweight - just out of shape and physically weak.

I bought a cheap bench and a set of power block adjustable dumbbells about a month ago and I've been lifting off and on. I've seen a bit of change in my physique but not so much in strength. I admit I haven't been very disciplined in my routine and I'm sure that's part of the problem. I've also done pushups situps after my weight lifting sessions lately and I wonder if that is too much strain.

At this point in time all I have access to is the dumbbells and a treadmill. Anyone have a suggestion of what I should incorporate into my routine? Anyone have a new and better routine I could follow?

Thanks in advance!

[RJSMuscle]

I'm no genius but 18 min 2 times a week ? not bad for the average couch potato but if you want to build serious strength and muscle I don't think that will do.

You're on the right site for workouts though, I got mine from them. I used their workout database   http://www.bodybuilding.com/fun/workoutdatabase.htm

[MakeThemSuffer]

Yeah, I actually did that routine every other day for a month. Not two days a week heh.

[p.s.]

Yeah, I actually did that routine every other day for a month. Not two days a week heh.

Either way that routine is for very basic beginners. You need to follow a more progressive resistance routine IE pyramiding up in weight using 3-4 exercises per body part and 4 sets of 8-12 reps. You need to also train your legs a bit as well.