I'm 17 years old,6ft,11st and looking to bulk up. I'm looking to make some serious mass gainzzzzz.
Basically I've been training properly for about 7 months now,just working chest Monday,back Tuesday ect.
But I found this workout routine and I just wanted to hear what you think ?
....
Day 1 – Shoulders & Tri’s & Abs
Day 2 – Back
Day 3 – Off
Day 4 – Chest & Bi’s & Abs
Day 5 – Off
Day 6 – Quads & Hams & Calves
Day 7 – Off
Biceps
Incline dumbbell curls
1×10 warmup set
1×6-8
EZ-curl barbell curls
1×10 warmup set
1×6-8
Nautilus curls
1×10 warmup set
1×6-8
Triceps
Triceps pushdown
1×15 warmup set
1×12 warmup set
1×8-10
Lying EZ-curl barbell extensions
1×12 warmup set
1×8-10
Back & Read Delt
Hammer Strength pulldowns
1×15 warmup set
1×12 warmup set
1×8-10
Barbell rows
1×12 warmup set
1×8-10
Hammer Strength one-arm rows
1×8-10
Cable rows (overhand grip)
1×8-10
Hammer Strength rear-delt machine
1×8-10
Bent-over dumbell raises
1×8-10
Hyperextensions
1×10-12
Deadlifts
1×8 warmup
1×8
Chest
Incline barbell press
1×12 warmup set
1×8 warmup set
1×8
Hammer Strength seated bench presses
1×10 warmup set
1×6-8
Incline dumbbell flyes
1×10 warmup set
1×8
Cable crossovers
1×10-12
Shoulders
Smith machine presses
1×15 warmup set
1×12 warmup set
1×8-10
Seated laterals
1×12 warmup set
1×8-10
One-arm cable laterals
1×20 warmup set
1×8-10
Dumbbell Shrugs
1×12 warmup set
1×10-12
Legs
Leg extensions
1×15 warmup set
1×12 warmup set
1×10-12
Leg presses
1×12 warmup set
1×12 warmup set
1×10-12
Hack squats
1×12 warmup set
1×10-12
Lying leg curls
1×10-12 warmup set
1×10-12
Stiff-legged deadlifts
1×8-10
Single-leg curls
1×8-10
Standing calf raises
1×10-12 warmup set
1×10-12
Seated calf raises
1×8-10
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01-01-2013, 06:22 AM #1
Take a look at this workout routine ?
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01-01-2013, 06:25 AM #2
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01-01-2013, 06:28 AM #3
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01-01-2013, 06:30 AM #4
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01-01-2013, 06:34 AM #5
- Join Date: Sep 2012
- Location: England, Luton, United Kingdom (Great Britain)
- Posts: 1,377
- Rep Power: 241
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01-01-2013, 07:15 AM #6
Upper/Lower
Monday:Upper day
3 sets Incline dumbell bench 8 reps
3 sets cable chest flyes 12 reps
3 sets pullups 8 reps
3 sets cable rows 12 reps
3 sets dulbell press 10 reps
3 sets lateral raises
3 Supersets : Barbell curls and overhead tricep extensions 10 reps on both
Thuesday:
Lower day
3 sets leg extension 12 reps
4 sets Squats 8 reps
3 sets Leg Press 20 reps
3 sets Leg Curl 6 reps
3 sets SLD 10 reps
wednsday
off
Thursday: Upper day same as monday
friday: Lower day same as thuesday
saturday and sunday off
Brb Brosplits for months minimal results
brb Upper/lower Having people telling me daily i look much bigger in only a month
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01-01-2013, 07:30 AM #7
- Join Date: Mar 2012
- Location: Melbourne, Victoria, Australia
- Posts: 1,838
- Rep Power: 717
http://forum.bodybuilding.com/showth...hp?t=149907463
Look at full-body, Upper/Lower and P/P/L routines.Oggie22's Lifting Log: http://forum.bodybuilding.com/showthread.php?t=163231711
Starting stats: 137lbs @ 5'11
Injury count: Over 9000
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01-01-2013, 07:50 AM #8
Day 1 – Shoulders & Tri’s & Abs
Day 2 – Back
Day 3 – Off
Day 4 – Chest & Bi’s & Abs
Day 5 – Off
Day 6 – Quads & Hams & Calves
Day 7 – Off
Why don't you do chest/back in one day and delts/arms on the following day?
Delts/tri's are worked indirectly on bench, there is also bicep work on most of the back exercises so.. They will recover right before you hit them directly= All kindz of gainzzz aaallll kindz.
You can check out BLSS/Madcows aswell, those are some good routines for beginners too.
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