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    Registered User Oxxxx's Avatar
    Join Date: Aug 2018
    Age: 49
    Posts: 263
    Rep Power: 337
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    Question Thoughts on workout week

    I have been working out for around half a year And started in June of 2018. I weightlifted since I was thirteen but it was on and off until this June was when I got serious about it. I recently turned fifteen and I am wondering how my new workout plan is, and any thoughts or ideas about it. I am trying to build strength for football but also trying to look good mass and definition wise.

    Monday:
    Latpull down 4 sets 6-8 reps
    Cable rows 4 sets 6-8 reps
    Face pulls 4 sets 10 reps
    DB rows 4 sets 6-8 reps
    Chin ups 3 sets 10 reps
    Barbell curls 4 sets 6-8 reps
    Concentration curls 3 sets 8-10 reps

    Tuesday:
    Dumbbell bench 4 sets 8-10 reps
    Incline bench 4 sets 8-10 reps
    Machine flies 4 sets 6-8 reps
    Weighted dips 4 sets 10-12 reps
    Tricep pushdowns 3 sets 6-8 reps
    Tricep cable extension 2 sets 8-10 reps
    Skull crushers 4 sets 6-8 reps

    Thursday:
    Dumbbell bench 4 sets 6-8 reps
    Close grip bench 4 sets 8-10 reps
    Incline bench 4 sets 6-8 reps
    Weighted dips 4 sets 6-8 reps
    DB kickbacks 3 sets 8-10 reps
    DB extension seated 3 sets 8-10 reps
    Skull crushers 3 sets 6-8 reps

    Friday:
    Lat pull down 4 sets 8-10 reps
    Rack pulls 4 sets 8-10 reps
    Db row 4 sets 8-10 reps
    Weighted pull ups 6-8 reps
    Weighted chin-ups 6-8 reps
    Wide grip and close grip barbell curls 3 sets superset with reserve grip 6-8 reps
    T bar rows 8-10 reps
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