Hi everyone,
I`m 15-16 (I`ll turn 16 in july) , I am 186cm (6`1") and 64kg (142lbs) [ Planning on getting a bit more weight since I am tall and slim !not very skinny!] and I`ve started going to gym for 3 weeks. I`ve seen some small results, mainly in the weights that I lift and as physical results, chest, biceps, abs ( a bit ) & legs, since I`ve not started for long. I feel like I am currently doing a bad routine.
I go to the gym 5-6 times a week (6 usually) and this is my plan:
Monday: Chest
Tuesday: Legs
Wednesday: Biceps & Triceps
Thursday: Back
Friday: Shoulders & Abs
Saturday: NO IDEA, sometimes I go to the gym, sometimes I don`t. When I do, I mess up my routine by doing Chest again and the next day following with Legs.
Sunday: If I don`t go saturday, I go sunday and Vice Versa
I heard it`s better to hit the same muscle group twice a week. If that`s true and I have a stupid routine, can someone with some experience help me design a short Monday - Saturday routine please?
Thanks.
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Thread: What routine should I have?
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03-14-2016, 02:06 PM #1
What routine should I have?
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03-14-2016, 02:12 PM #2
- Join Date: Jun 2012
- Location: New Jersey, United States
- Posts: 21,555
- Rep Power: 119069
Pull-push-legs-pull-push-legs off
Kelei's hypertrophy/bodybuilding routine can be run this way (Basically switch D1 and D2)
You pick the exercises and just use the routine as a template. I would do something like:
Pull
Rack pulls (you may want to only do these on the first pull day, so your lower back gets a break)
barbell rows
pullups/lat pulldowns
facepulls
barbell curls
hammer curls
Push
bench press
seated shoulder press
dumbbell incline press
skullcrushers
reverse grip pulldowns
Legs
squat
rdls
leg press
leg extension
leg curl
calvesYou can't help the hopeless.
Fat Girl Gets Fit: http://forum.bodybuilding.com/showthread.php?t=168690083&page=1
Best Gym lifts: 375/225/445
Best Meet lifts: 358/220.7/441,
Best Wilks=415 (Old Wilks)
Best Dots=429.01
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03-14-2016, 02:16 PM #3
- Join Date: May 2011
- Location: Coalinga, California, United States
- Age: 33
- Posts: 48,213
- Rep Power: 451500
TRAINING
Start with a solid beginner routine, these are designed to get the most for you; they are designed by professionals and use progressive overload. Read through them and pick the one you like most, follow it as it is written.
Why You Should Not Make Your Own Routine
How To Perform Basic Lifts
Routines
Starting Strength
BabyLover's Starting Strength
AllPro's Beginner Routine
StrongLifts 5x5
IceCream Fitness 5x5
Fierce 5
Coolcicada's Push Pull Legs
Calisthenics routines
Spoiler!Short cuts to success are often paved with lies.
1/13/16: Massive hernia.
5/10/16: Finally back to lifting, light but improving.
Why Teens shouldn't cut/Lack of progress thread- http://forum.bodybuilding.com/showthread.php?t=169272763&p=1397509823#post1397509823
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03-14-2016, 04:02 PM #4
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