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  1. #1
    Registered User Fawaz29's Avatar
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    Rate my workout routine

    I am a teenager and my body works best with high volume and high frequency as I recover very quickly. I don’t train legs as I first want to build my upper body for the first few months of training. Here is my routine:

    Monday, Wednesday, Friday = chest and back day

    5 sets incline bench press
    8 sets bench press
    4 sets flys
    Superset 5 sets pull-ups with bent over rows
    Superset 5 sets close grip bent over rows with wide grip bent over rows
    One arm dumbbell row 4 sets each arm alternating each set no rest

    Tuesday, Thursday, Saturday = arms and shoulders day

    6 sets close grip bench press
    4 sets lying french press
    One arm overhead dumbbell extension 4 sets each arm alternating each set no rest
    8 sets close grip barbell curls
    Superset 3 sets reverse curls with barbell curls
    3 sets seated alternating dumbbell curls
    3 sets one arm preacher curls each arm alternating each set no rest
    3 sets bent over raises
    3 sets lateral raises
    3 sets front raises
    3 tri-sets bent over, lateral, front raises
    7 sets military press

    Just want to know if I should change anything.
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  2. #2
    Registered User CommitmentRulz's Avatar
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    Originally Posted by Fawaz29 View Post

    Just want to know if I should change anything.
    Yes. Change everything. 43 sets for arms/shoulders in a single workout. No legs. It's just bad.

    A good full body 3 days a week built around BIG BOY compound lifts would serve you much better- like Fierce 5.
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  3. #3
    Registered User Byronrutt's Avatar
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    This might be the worst routine I’ve ever seen posted.

    Follow what the poster above me said
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  4. #4
    Registered User FaIIen's Avatar
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    I hope this is a joke.
    Log: https://forum.bodybuilding.com/showthread.php?t=175660541
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  5. #5
    Registered User Hutrapper's Avatar
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    Originally Posted by Fawaz29 View Post
    I don’t train legs as I first want to build my upper body
    Google Kirill Tereshin.

    I think he has some programs that might help with your goals
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