15 yo, and the quest to be strongest

[Jamma]

OK, i've finished my old routine, sorry you couldn't see it finnish, it just disappeared. well I've got a new routine.
my lifts are:-
BP- 215
DL - 270
SQ - 230

MY GOALS :-
BP - 240
DL - 320
SQ - 280

These are very reasonable targets. My weight at the mo is a skinny 146, haven't trained since the last routine so the lifts could have gone down. The reason I haven't trained is that my gym is closed to refurbishment, but it's open again today

[Jamma]

My routine is the one off the bill kazmaier website. Hopefully I will be stronger than him when I'm older.

Monday
Bench (heavy) warm up, then 4 sets x 10 reps
Wide Grip Bench 3 sets x 10 reps
Narrow Grip Bench 3 sets x 10 reps
Front Delt Raise 4 sets x 8 reps
Dumbell Seated Press 4 sets x 10 reps
Side Delt Raise 4 sets x 10 reps
Lying Tricep Push (after 2 warm up sets) 6 sets x 10 reps
Tricep Push Down 4 sets x 10 reps

Tuesday
Squat (heavy) warm up, then 4 sets x 10 reps
Deadlift (light) warm up, then 3 sets x 10 reps
Shrugs 2 sets x 15-40 reps, 1 set x 10-20 reps
Seated Hammer Curls 4 sets x 12 reps
Standing Curl 4 sets x 10 reps
Close Grip Chin Ups 3 sets x max on each set
Seated Row 4 sets x 10 reps
Leg Extensions 3 sets x 10 reps
Leg Curl 3 sets x 10 reps
Calf Raise 3 sets x 15-25 reps

Thursday
Bench (light) warm up, then 3 sets x 10 reps
Wide Grip Bench 3 sets x 10 reps
Narrow Grip Bench 3 sets x 10 reps
Dumbell Seated Press (heavy) warm up, then 4 sets x 8 reps
Front Delt Raise 4 sets x 10 reps
Tennis Backhand Cable Extensions 4 sets x 10 reps
Prone Tricep Extension 4 sets x 10 reps

Saturday
Deadlift (heavy) warm up, then 4 sets x 8 reps
Squat (light) warm up, then 4 sets x10 reps
Shrugs (heavy) 4 sets x 10-15 reps
Seated Hammer Curl 4 sets x 8 reps
Concentration Curl 4 sets x 12 reps
One Arm Row - 3 positions 3 sets x 10 reps
Wide Grip Pull (down to chest) 4 sets x 10 reps
Leg Extensions 3 sets x 10 reps
Leg Curl 3 sets x 10 reps
Calf Raise 3 sets x 15-25 reps
(Ab Work When Possible)

COULD THIS WORK?, IT LOOKS PRETTY GOOD.

[dim3z]

HOLY CRAP MAN!

that routine is designed for a RIDICULOUSLY experienced lifter with insanely developed GPP(general physical preparedness) and i dunno if kaz used steroids, but that routine makes it look like he did cos thats just a crazy amound of volume. either way even if he did use steroids hes still a legend but woteva, wat im saying is thats wwayyyy to much volume for a normal human or even a semi experienced natural lifter.

maybe if u changed all the sets of 3 to sets of 2 and all the sets of 4 to sets of 3 it would be reasonable. but if u wanna give it a shot then by all means do, just remember to eat till u feel like vomiting n then 2 hours later go another round and so on and so forth.

for a one month cycle that could actually bring about some crazy results i reckon.

please tell me ure gonna take my advice with the sets lol

[Jamma]

Have took your advice. Here is the new version.

Monday
Bench (heavy) warm up, then 3 sets x 10 reps
Wide Grip Bench 2 sets x 10 reps
Narrow Grip Bench 2 sets x 10 reps
Front Delt Raise 3 sets x 8 reps
Dumbell Seated Press 3 sets x 10 reps
Side Delt Raise 3 sets x 10 reps
Lying Tricep Push (after 2 warm up sets) 4 sets x 10 reps
Tricep Push Down 3 sets x 10 reps

Tuesday
Squat (heavy) warm up, then 3 sets x 10 reps
Deadlift (light) warm up, then 2 sets x 10 reps
Shrugs 2 sets x 15-40 reps, 1 set x 10-20 reps
Seated Hammer Curls 3 sets x 12 reps
Standing Curl 3 sets x 10 reps
Close Grip Chin Ups 3 sets x max on each set
Seated Row 3 sets x 10 reps
Leg Extensions 3 sets x 10 reps
Leg Curl 3 sets x 10 reps
Calf Raise 3 sets x 15-25 reps

Thursday
Bench (light) warm up, then 3 sets x 10 reps
Wide Grip Bench 3 sets x 10 reps
Narrow Grip Bench 3 sets x 10 reps
Dumbell Seated Press (heavy) warm up, then 4 sets x 8 reps
Front Delt Raise 3 sets x 10 reps
Tennis Backhand Cable Extensions 3 sets x 10 reps
Prone Tricep Extension 4 sets x 10 reps

Saturday
Deadlift (heavy) warm up, then 3 sets x 8 reps
Squat (light) warm up, then 3 sets x10 reps
Shrugs (heavy) 3 sets x 10-15 reps
Seated Hammer Curl 3 sets x 8 reps
Concentration Curl 3 sets x 12 reps
One Arm Row - 3 positions 3 sets x 10 reps
Wide Grip Pull (down to chest) 3 sets x 10 reps
Leg Extensions 3 sets x 10 reps
Leg Curl 3 sets x 10 reps
Calf Raise 3 sets x 15-25 reps
(Ab Work When Possible)

[2THICK]

Have took your advice. Here is the new version.

Monday
Bench (heavy) warm up, then 3 sets x 10 reps
Wide Grip Bench 2 sets x 10 reps
Narrow Grip Bench 2 sets x 10 reps
Front Delt Raise 3 sets x 8 reps
Dumbell Seated Press 3 sets x 10 reps
Side Delt Raise 3 sets x 10 reps
Lying Tricep Push (after 2 warm up sets) 4 sets x 10 reps
Tricep Push Down 3 sets x 10 reps

Tuesday
Squat (heavy) warm up, then 3 sets x 10 reps
Deadlift (light) warm up, then 2 sets x 10 reps
Shrugs 2 sets x 15-40 reps, 1 set x 10-20 reps
Seated Hammer Curls 3 sets x 12 reps
Standing Curl 3 sets x 10 reps
Close Grip Chin Ups 3 sets x max on each set
Seated Row 3 sets x 10 reps
Leg Extensions 3 sets x 10 reps
Leg Curl 3 sets x 10 reps
Calf Raise 3 sets x 15-25 reps

Thursday
Bench (light) warm up, then 3 sets x 10 reps
Wide Grip Bench 3 sets x 10 reps
Narrow Grip Bench 3 sets x 10 reps
Dumbell Seated Press (heavy) warm up, then 4 sets x 8 reps
Front Delt Raise 3 sets x 10 reps
Tennis Backhand Cable Extensions 3 sets x 10 reps
Prone Tricep Extension 4 sets x 10 reps

Saturday
Deadlift (heavy) warm up, then 3 sets x 8 reps
Squat (light) warm up, then 3 sets x10 reps
Shrugs (heavy) 3 sets x 10-15 reps
Seated Hammer Curl 3 sets x 8 reps
Concentration Curl 3 sets x 12 reps
One Arm Row - 3 positions 3 sets x 10 reps
Wide Grip Pull (down to chest) 3 sets x 10 reps
Leg Extensions 3 sets x 10 reps
Leg Curl 3 sets x 10 reps
Calf Raise 3 sets x 15-25 reps
(Ab Work When Possible)

Looks better. Still quite abit of work, but I say **** it, give it a run and see how it goes. Only one way you are going to find out. I will be interested to watch your progress.

[Jamma]

Looks better. Still quite abit of work, but I say **** it, give it a run and see how it goes. Only one way you are going to find out. I will be interested to watch your progress.

Thanks mans, thats what I'm saying, "**** fear", - me dad.

[Jamma]

couldn't train yesterday or today because I'm ill, I'm being sick all over the place. so I can't train.

Thanks to all the replies guys, much appreciated.

[Cricket_Fire]

Wow, looks TOUGH! Good luck man.

[Jamma]

Thanks, workout 1 will have to be on tuesday.