RoCCaFeLLas JourNAL >>

[RoCCaFeLLa]

I'm 15 yearold
I've been bulking for abOut 1.5 months.. I plan on bulking for another 5-6months
Started off at 158lbs
I'm currently 166lbs

Here is my workout:
Please tell me if its overtraining or if there is anyting i should change... I'm hearing I should lower my sets to 3 instead of 4 so please give advice.

M- Monday
T- Tuesday
W- Wends
Th- Thursday
F- Friday

Saturday and Sunday is my resting days..

[M & TH] BenchPress : 8 reps 4 sets
[M & TH] Incline BenchPress : 8 reps 4 sets
[M & TH] Flat Bench Dumbell Flyes : 8 reps 4 sets
[M & TH] Peck Deck : 8 reps 4 sets

[T & F] Lat pulldowns : 8 reps 4 sets
[T & F] Seated Pulley Rows: 8 reps 4 sets
[T & F] 1 Arm Dumbell Rows : 8 reps 4 sets
[T & F] Shrugs : 8 reps 4 sets
[T & F] Dumbell Pullover: 8 reps 4 sets
[T & F] Dumbell SHoulder Press: 8 reps 4 sets
[T & F] Military Press: 8 reps 4 sets
[T & F] Lateral Raise: 8 reps 4 sets
[T & F] Front Raise: 8 reps 4 sets
[T & F] Back Delt Flyes: 8 reps 4 sets

[W] Heel Raisers (Calfs) : 15x10x10x8
[W] Leg Curls : 8reps 4sets
[W] Leg Extensions : 8reps 4sets
[W] Hack Squats : 8reps 4sets

[TH & W] Tricep Pressdown : 8 reps 4 sets
[TH & W] KickBack : 8 reps 4 sets
[TH & W] French Curls: 8 reps 4 sets

[F & W] EZ Bar Curls : 8reps 4 sets
[F & W]Alt Dumbell Curls: 8reps 4 sets
[F & W] Concentration Curls : 8reps 4 sets
[F & W] Cross Curls: 8reps 4 sets

Please Leave some feedback/critique or just advise.. thanks

[SoG]

I think it would be logical to start a completely new routine. Assuming you're new to the iron game, you probably know you will most likely grow no matter what. In my opinion, this is the optimal time to focus on multi-joint compound movements, specifically:

Squat
Bench Press
Deadlift
Military Press
Pull-ups
Rows

Throw in abs and calves whenever you feel like they need work.

I would base a new routine around this type of schedule:

Day 1
Squat
Bench Press
Military Press

Day 2
Deadlift
Pullups
Rows

You could set up the routine as MWF, M=day 1, W=day 2, F=Day 1, M=Day 2 and so on.

People both advocate going to failure and stopping short of failure. I would try both methods and see how they work for you. Although, with little rest days inbetween workouts, staying away from failure might benefit you the most.

I would keep rep ranges between 6 and 10 for 2 or 3 sets, utilizing warm up sets for each movement. I would also use straight sets as well. Once you can hit 10 reps for each set, move the weight up by 5 lbs.

Don't worry about whether or not you're hitting the muscle from every angle. Most would agree that you need to develop a strong base before you start adding any other exercises to the mix. This routine should definately start you out on the right track. Let me know if I can help you with anything else.


-Dave

[Heisman]

You could do what SoG suggested, and it would be helpful in learning the form on the exercises, or you could start a split routine now. The main thing is that you use good form and figure out what you are doing with the various exercises.