Novice routine :) took all advice from you guys

[OldFartTom]

So you're not following it then...you can't say I'm going to follow a program like the bible then add 2 days.

Ignore the bits you don't like, add in bits you do like and miss the original point - that's how many people follow the Bible

[Ghawk21]

Ignore the bits you don't like, add in bits you do like and miss the original point - that's how many people follow the Bible

HAHA too accurate. On spread.

[nightanole]

I've been to the gym for 3 months and have seen little results and wanted to see if you guys could check if I'm doing anything bad plz and thank you. Dont mind frown faces idk why they appeared

Food:
Breakfeast: 4 boiled eggs, 1 cup of milk, banana, and yogurt
Lunch: usually chicken or any other meat with vegetables
Dinner: 2 cans of tuna, protien shake, banana, and yogurt

Workout: first 2 months I trained with ego, I know bad so now I'm trying to perfect form

Monday chest and triceps: bench(4×12 45lbs) incline bench(4×12 25-30lbs) decline(4×12 35lbs) dips of cable flys(4×12)
Skullcrushers4×12 30lbs small bar) rope extensions not over(4×18 light weight) tricep push down(4×12 light weight)

Tuesday: back and bicep: lat pull down(4×12)
Close grip cable row( 4×12) close grip pull ups4×12 supported) lat press down(4×12)
Standing bicep curls with wall(4×10 30 lbs small bar) hammer curls with wall4×10 20 lbs dumbell) preacher machine curls(4×12)
Seated dumbbell curls(4×12)

Wednesday: legs and shoulders: shoulder press: (4×10 40lbs dumbbells) later raise(4×12 10lbs) rear seated lateral raise(4×12) cable front raise(4×12) squats(3×10 45lbs) leg extensions(4×10) calf raises(3×10) leg press(3×12)

I usually do abs every other day and do cardio Monday and fridays

I basically repeat this for Friday and Saturday ( except for Wednesday)
I know I should also put more work on legs to

Age: 16
Weight: 200(trying to cut after failed bulk I went from 190 to 206)
Height:5,10

Sorry for this long message but I really need advice and help. Trying to progress
Extra info:
I was in football for 1 year and failed to progress due to me thinking the only way to gain muscle Is to eat less. I'd starve my self( this was 3 years ago

10 months ago I use to train with a friend. I only trained with him for awhile. But I'm starting again by myself and feel motivated.

IF YOU COULD HELP OR GIVE ADVICE ID GREATLY APPRECIATE IT!!! Sorry for long paragraph
Also dont mind the age 49 cause I'm not lol

You are not going to "see" anything till you are down to 165lbs and can bench 165 for 10 reps, and squat over 200 for 10 reps. So i would focus on losing 50lbs first, then work on a lean bulk.

[GregStren90]

thats not me man..

[masherbasher]

This routine was suggested by one big guy from here; hence I'm following it as a bible.

It consist as you can see of 2 upper body sesions and 2 lower body- 1 strenght- 1 volume.

Today was my first day and im glad i started this. It takes mer much less time on gym and im really looking forward to next sesion.

First consisted of Upper body (Volume)

Bench press ( dumbell) : 3x10 24kg dumbells= 48kg

Seated rows: 3x10 70kg

Incline bench press: 2x12 20kg dumbells = 40kg

Lat pulldown on machine: 2x12 65kg

Tricep extension - machine -(I chose that isolation, as it was free of choosing): 2x12 20kg

Preacher curl- machine -(same as tricep, i chose from is0lation): 2x12 65kg

Please critize anything, im really happy of all your advice guys

and also, routine statesm only 1 bicep and 1 tricep exercise a week with no ab exercises. Any suggestions for that?[/QUOTE]

dumbass stay out of my threads if you have nothing productive to say I see your a newbie yourself anyway.

[GregStren90]

One of the exercises i chose as upper strength day for my back was saw, i was doing 3x5 36kg dbls, but my shoulder hurts when i go all the way down. I do perfect form though. And now my shoulder still hurts, any advice or what should i change that exercise too?

thanks

[GregStren90]

1 and a half months past

My current lifts are

Deadlift 3x5 100kgs
Squat 3x5 115kgs
Bench press 3x5 85kg
Shoulder press 2x8 45kg
Bench press db 30kg dbs 3x10
Leg press 230kg 3x8
lat pulldown 2x8 80kg
hip thrush 3x8 110kg
Bench press extensions 20kg dbs
leg curls 85kg at 3x12

Should I continue with this routine what do my weights look like?
Im 180cm 81kg aswell should note.

[rdf1988]

Continue until you have a good reason not to.

[GregStren90]

heya guys, i get quite much tired with this weights, should i continue with this routine? im also stuck at this weights

should i advance to intermediate?

[OldFartTom]

heya guys, i get quite much tired with this weights, should i continue with this routine? im also stuck at this weights

should i advance to intermediate?

Intermediate is a much slower progress rate (and higher volume) so sticking to novice until you can see it's a dead end generally works best.

Try deloading all your exercises where you're struggling by 20%, and run it slowly back up again from there. Hopefully you'll get past your sticking point