Help with my schedule [Archive] - Bodybuilding.com Forums

ThePwent

07-23-2009, 06:37 PM

Brandon1010

07-23-2009, 08:32 PM

Hey everyone my name is Kody and i am a 14 year old male who needs help building alot of muscle i need a good workout schedule so that i can work all the parts of my body so i can be big all around my current schedule is:

Sunday=Break

Monday=Legs Day
Squats 3 sets of 8(135 lbs)
Leg Curls
Leg Press
Standing Calve Raises
Sitting Calve Raises
SLDL

Tuesday=Arms Day
Barbell Curls 3 sets of 8(45 lbs)
Hammer Curls 3 sets of 8(45 lbs)
Concentration Curls 3 sets of 8(45 lbs)
Close Grip Bench 3 sets of 8(100 lbs)
Pushdowns 3 sets of 5(60 lbs)
Dips 3 sets of 5(65 lbs off weight)
Tricep Extension
Military Press
Wrist Curls
Preacher Curls
Incline Curls
Skull Crushers
Kickbacks
Spyder Curls
30 mins of cardio

Wednesday=Abs Day
Slow And Controlled Crunches 3 sets of 15
Leg Raises 3 sets of 15
Right Oblique Crunches 3 sets of 15
Left Oblique Crunches 3 sets of 15
Oblique Bends w/ Barbell 3 sets of 25
Jackknife Crunches 3 sets of 15
Reverse Crunches 3 sets of 10
Knees Up Crunches 3 sets of 10
Janda Sit Ups 3 sets of 10
Evil Wheel/Abs Wheel 3 sets of 10

Thursday=Chest Day
Inclined Barbell 3 sets of 5(105 lbs)
Inclined Dumbells 3 sets of 10(20 lbs each)
Declined Barbell 3 sets of 5(105 lbs)
Declined Dumbells 3 sets of 10(20 lbs each)
Flat Barbell 3 sets of 5(105 lbs)
Flat Dumbells 3 sets of 10(20 lbs each)
Crossovers 3 sets of 8(20 resistance on cables)
Cableflies 3 sets of 8(25 resistance on cables)
Parallel Dips 3 sets of 5(65 off your own weight)
30 minutes of cardio(Bleachers,Sprints,Laps)

Friday=Back Day
Bent Over Barbell Rows
Weighted Chinlifts
Weighted Deadlifts
One-arm Rows
Pull Ups
T-bar rows
Chinups
V-bar Pulldown
Seated Cable Rows
One-arm Hammer Rows
Pullovers

Saturday=Cardio Day
Sprints
Suicides
Bleachers
4 Miles

I currently weigh 135 lbs. and wanna gain atleast 15 lbs of muscle in a month is there anything esle i can add to this to help. Also i drink Pro Complex and eat Protein Bars.

I'm nobody to give advice but from asking questions about routines i learned a bit. This does not look like a good routine for you. You have way too many exercises I think i counted 14 on your arm day? Try and stick to 4-5 exercises per session. Try and stick to the basics and use mostly compound exercises to build your routine. Ex. Bench, squat, deadlift, rows etc. You also don't need a day dedicated completely to abs I usually add them in after a leg workout( usually just some light ab work ) remember alot of exercises work the core indirectly. Try combining muscle groups together instead of isolating them on certain days. Ex. Work chest/tris or chest/tris and shoulders in the same session. Work back/bis and lats another day. Then Legs on another day. Try and look through some threads and find some good staples for a new routine because I think you need one. Yours has way to much and alot of it is unnecessary. Good luck with everything!