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  1. #1
    Registered User PeytonManning25's Avatar
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    Good upper/lower spot for a 5'4 16 year old trying to build mass

    Day 1: Upper
    Barbell Bench: 10,10,8,8
    Barbell row: 10,10,8,8
    Shoulder Press: 10,10,8,8
    Dumbell pullover: 10,10,10
    Close Grip Bench: 10,10,10
    Barbell curl: 10,10,10

    Day 2: Lower body
    Dumbell sqaut: 10,10,8,8
    Leg press: 10,10,8
    Dumbell romanian deadlift: 10,10,8,8
    Leg curl: 10,10,8
    Smith machine calf: 10,10,10,10
    Seated Calf machines: 10,10,10,10
    abs

    Day 3: Upper
    Barbell Bench: 10,10,8,8
    Barbell row: 10,10,8,8
    Shoulder Press: 10,10,8,8
    Dumbell pullover: 10,10,10
    Dips: max,max,max
    Pullups: max,max,max

    Day 4: Lower body
    Dumbell sqaut: 10,10,8,8
    Leg press: 10,10,8
    Dumbell romanian deadlift: 10,10,8,8
    Leg curl: 10,10,8
    Smith machine calf: 10,10,10,10
    Seated Calf machines: 10,10,10,10
    abs

    I know the dumbell sqaut and deadlift seem wierd, but my gym dosen't have a power bar (bethatic, right?) and prohibits barbell deadlifts, so I'm stick there until I can drive.

    Thanks for your help
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  2. #2
    ♔♔♔♔♔♔ DeBaie's Avatar
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    Google 'starting strength' or 'strong lifts'.
    I recommend for 100% of new guys starting out.
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  3. #3
    Registered User Fitnessguru1995's Avatar
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    Originally Posted by PeytonManning25 View Post
    Day 1: Upper
    Barbell Bench: 10,10,8,8
    Barbell row: 10,10,8,8
    Shoulder Press: 10,10,8,8
    Dumbell pullover: 10,10,10
    Close Grip Bench: 10,10,10
    Barbell curl: 10,10,10

    Day 2: Lower body
    Dumbell sqaut: 10,10,8,8
    Leg press: 10,10,8
    Dumbell romanian deadlift: 10,10,8,8
    Leg curl: 10,10,8
    Smith machine calf: 10,10,10,10
    Seated Calf machines: 10,10,10,10
    abs

    Day 3: Upper
    Barbell Bench: 10,10,8,8
    Barbell row: 10,10,8,8
    Shoulder Press: 10,10,8,8
    Dumbell pullover: 10,10,10
    Dips: max,max,max
    Pullups: max,max,max

    Day 4: Lower body
    Dumbell sqaut: 10,10,8,8
    Leg press: 10,10,8
    Dumbell romanian deadlift: 10,10,8,8
    Leg curl: 10,10,8
    Smith machine calf: 10,10,10,10
    Seated Calf machines: 10,10,10,10
    abs

    I know the dumbell sqaut and deadlift seem wierd, but my gym dosen't have a power bar (bethatic, right?) and prohibits barbell deadlifts, so I'm stick there until I can drive.

    Thanks for your help
    Everything seems good, I would replace the pullover with a dumbbell row or a pull down. Why not squat and dead with the barbell? That's what most people do
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  4. #4
    Registered User PeytonManning25's Avatar
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    Originally Posted by DeBaie View Post
    Google 'starting strength' or 'strong lifts'.
    I recommend for 100% of new guys starting out.
    I've just finished doing this routine
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  5. #5
    Manlet of Peace Enficy's Avatar
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    Enficy is just really nice. (+1000) Enficy is just really nice. (+1000) Enficy is just really nice. (+1000) Enficy is just really nice. (+1000) Enficy is just really nice. (+1000) Enficy is just really nice. (+1000) Enficy is just really nice. (+1000) Enficy is just really nice. (+1000) Enficy is just really nice. (+1000) Enficy is just really nice. (+1000) Enficy is just really nice. (+1000)
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    Your routine doesn't look bad at all, and I agree with the pullover comment above me, try tricep kickbacks or the simple dumbbell one arm row.
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