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  1. #1
    Registered User DFo355's Avatar
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    Looking for opinions on my current workout routine.

    Hello, I have decided to create an account here to seek assistance, opinions, and guidance to help me achieve my bodybuilding goals.

    I am currently 15, I weigh roughly 148 pounds last time I checked, with a height of about 5'10. I'd consider myself a newbie though I've been doing this since April.

    I'm currently following a routine consisting of 3-4, ~1-hour full-body workouts every week. Here's what I normally do with **15 LB dumbbells**:

    PRE-WORKOUT:
    - 20 Push-ups

    STARTING OFF WITH TRICEPS:
    - 4x20 Tricep Dips
    - 2x20 Kickback Extensions (15 LB)
    - 3x10 One-Arm Overhead Tricep Extensions (15 LB)
    - 2x30 Two-Arm Overhead Tricep Extensions (15 LB)

    BICEPS:
    - 1x30 Hammer Curls (15 LB)
    - 10x10 Concentration Curls (15 LB)
    - 1x40 Alternating Bicep Curls (15 LB)

    FOREARMS:
    - 2x30 Reverse Curls (15 LB)
    - 4x20 Forearm Curls (15 LB)

    UPPER-BODY:
    - 1x60 Inclined Push-ups
    - 2x30 Bridge Presses (15 LB)
    - 4x20 One-Arm Overhead Presses (15 LB)
    - 2x30 Upright Rows (15 LB)

    LOWER-BODY:
    - 2x50 Squats
    - 2x30 Leg Raises

    In the end, I sometimes do a series of random exercises to just make myself more tired and add extra work on my muscles.

    I am planning to get 25 LB dumbbells as 15 LB is progressively getting easier to handle, thus I need heavier weights to build more muscle.

    How's this current routine? Anything I should omit or add? Any other pieces of advice? I'd gladly take each opinion.
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  2. #2
    Registered User DFo355's Avatar
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    Originally Posted by DFo355 View Post
    Hello, I have decided to create an account here to seek assistance, opinions, and guidance to help me achieve my bodybuilding goals.

    I am currently 15, I weigh roughly 148 pounds last time I checked, with a height of about 5'10. I'd consider myself a newbie though I've been doing this since April.

    I'm currently following a routine consisting of 3-4, ~1-hour full-body workouts every week. Here's what I normally do with **15 LB dumbbells**:

    PRE-WORKOUT:
    - 20 Push-ups

    STARTING OFF WITH TRICEPS:
    - 4x20 Tricep Dips
    - 2x20 Kickback Extensions (15 LB)
    - 3x10 One-Arm Overhead Tricep Extensions (15 LB)
    - 2x30 Two-Arm Overhead Tricep Extensions (15 LB)

    BICEPS:
    - 1x30 Hammer Curls (15 LB)
    - 10x10 Concentration Curls (15 LB)
    - 1x40 Alternating Bicep Curls (15 LB)

    FOREARMS:
    - 2x30 Reverse Curls (15 LB)
    - 4x20 Forearm Curls (15 LB)

    UPPER-BODY:
    - 1x60 Inclined Push-ups
    - 2x30 Bridge Presses (15 LB)
    - 4x20 One-Arm Overhead Presses (15 LB)
    - 2x30 Upright Rows (15 LB)

    LOWER-BODY:
    - 2x50 Squats
    - 2x30 Leg Raises

    In the end, I sometimes do a series of random exercises to just make myself more tired and add extra work on my muscles.

    I am planning to get 25 LB dumbbells as 15 LB is progressively getting easier to handle, thus I need heavier weights to build more muscle.

    How's this current routine? Anything I should omit or add? Any other pieces of advice? I'd gladly take each opinion.
    Bump.
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  3. #3
    Registered User dsryan's Avatar
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    Get a program that promotes progressive overload on compound movements.
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  4. #4
    Registered User Callientee's Avatar
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    You need to make sure you do more exercises for lower body. Why do you only have 2?
    Also, don't forget that each programme needs to change every 6-8 weeks.
    Add progressive overload.
    Your muscles need to have rest. Maybe separate your workouts in different days and do (for example) - monday -triceps and chest, tuesday - back and biceps, wednesday - cardio and core, thursday - lower body etc.
    Or pay a coach to create a workout plan for the next 3 months specific to your needs.

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  5. #5
    Registered User DFo355's Avatar
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    Originally Posted by Callientee View Post
    You need to make sure you do more exercises for lower body. Why do you only have 2?
    Also, don't forget that each programme needs to change every 6-8 weeks.
    Add progressive overload.
    Your muscles need to have rest. Maybe separate your workouts in different days and do (for example) - monday -triceps and chest, tuesday - back and biceps, wednesday - cardio and core, thursday - lower body etc.
    Or pay a coach to create a workout plan for the next 3 months specific to your needs.

    I prefer full-body, but I do acknowledge that it is better to work separately, I'll look into that, what lower body exercises do you recommend?
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  6. #6
    Verified Aesthetic rhadam's Avatar
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    Originally Posted by Callientee View Post
    You need to make sure you do more exercises for lower body. Why do you only have 2?
    Also, don't forget that each programme needs to change every 6-8 weeks.
    Add progressive overload.
    Your muscles need to have rest. Maybe separate your workouts in different days and do (for example) - monday -triceps and chest, tuesday - back and biceps, wednesday - cardio and core, thursday - lower body etc.
    Or pay a coach to create a workout plan for the next 3 months specific to your needs.

    You shouldn't be giving advice to anyone. Ever.
    Currently: traveling + MA Forensic Psych

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  7. #7
    Registered User Matt11222's Avatar
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    Originally Posted by DFo355 View Post
    Bump.
    compounds!

    knock it down from 20 reps to 12 reps and add in another set to compensate, you won't make many gains with 20 reps as that's in the endurance/conditioning zone mainly used for a certain movement/event. 8-12 for hypertrophy
    5'9 180lbs/82k

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  8. #8
    Registered User DFo355's Avatar
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    Originally Posted by Matt11222 View Post
    compounds!

    knock it down from 20 reps to 12 reps and add in another set to compensate, you won't make many gains with 20 reps as that's in the endurance/conditioning zone mainly used for a certain movement/event. 8-12 for hypertrophy
    I like that, will definitely implement that in.
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  9. #9
    Registered User BBryan098's Avatar
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    Do you not work out your back? Also, I suggest you try getting some adjustable dumbbells if you can so you can progress easier because 15 lbs/ 25 lbs gonna become real easy for you in no time, especially for the bigger muscles like chest, back and legs. Amazon has some nice adjustable dumbbells. I got some a few months ago that go up to 100 lbs, but you can get some cheaper ones that go up to 50, which is a bit more decent
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  10. #10
    Registered User DFo355's Avatar
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    Originally Posted by BBryan098 View Post
    Do you not work out your back? Also, I suggest you try getting some adjustable dumbbells if you can so you can progress easier because 15 lbs/ 25 lbs gonna become real easy for you in no time, especially for the bigger muscles like chest, back and legs. Amazon has some nice adjustable dumbbells. I got some a few months ago that go up to 100 lbs, but you can get some cheaper ones that go up to 50, which is a bit more decent
    Yeah, I'll most likely be getting my dumbbells from Amazon due to the pandemic going on, all the stores with good dumbbells are at least 100 miles away from me. I do prefer the standard dumbbell with one specific weight, but adjustable dumbbells would be better in the long run, so I'll consider it depending on the prices available.

    I'd assume the incline push-up would be considered a back workout, the reason why I didn't really go crazy with back exercises was that my back already looked quite good, but regardless, any back exercises you recommend?
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  11. #11
    Registered User DFo355's Avatar
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    Update as of 6/21/2020

    I have done some changes to my program, here's the routine I do every 2-3 days.

    (15) = 15 LB dumbbells
    (25) = 25 LB dumbbells

    TRICEPS:
    4x25 Tricep Dips
    3x20 Kickback Extensions (15 LB)
    3x10 One-Arm Tricep Extensions (15 LB)
    Superset of 15 Reps

    BICEPS:
    3x20 Hammer Curls (25 LB)
    4x20 Twisting Curls (25 LB)
    3x12 Concentration Curls (15 LB)
    Superset of 15 Reps

    FOREARMS:
    3x20 Reverse Curls (25 LB)
    3x20 Forearm Curls (15 LB)
    Superset of 15 Reps

    UPPER-BODY:
    4x10 Front Arm Raises (15 LB)
    3x20 Dumbbell Shrugs (25 LB)
    3x20 Seated One-Arm Presses (25 LB)
    3x20 Floor Presses (25 LB)
    4x20 Incline Push-Ups
    Superset of 15 Reps

    LOWER-BODY:
    4x15 Leg Raises
    3x15 Squats (25 LB)
    3x20 Calf Raises (15 LB)
    Superset of 15 Reps

    I would like to receive some opinions on it as I am still somewhat of a novice, thank you for reading this.
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  12. #12
    Han shot first! TolerantLactose's Avatar
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    This is pretty bad. Using the same weight, you're doing more sets and reps of one exercise for your forearms than you do for your quads.
    I can tell time. Time cannot tell me.

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  13. #13
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    This is cardio, not a weight program.
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  14. #14
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    Originally Posted by DFo355 View Post
    Hello, I have decided to create an account here to seek assistance, opinions, and guidance to help me achieve my bodybuilding goals.

    I am currently 15, I weigh roughly 148 pounds last time I checked, with a height of about 5'10. I'd consider myself a newbie though I've been doing this since April.

    I'm currently following a routine consisting of 3-4, ~1-hour full-body workouts every week. Here's what I normally do with **15 LB dumbbells**:

    PRE-WORKOUT:
    - 20 Push-ups

    STARTING OFF WITH TRICEPS:
    - 4x20 Tricep Dips
    - 2x20 Kickback Extensions (15 LB)
    - 3x10 One-Arm Overhead Tricep Extensions (15 LB)
    - 2x30 Two-Arm Overhead Tricep Extensions (15 LB)

    BICEPS:
    - 1x30 Hammer Curls (15 LB)
    - 10x10 Concentration Curls (15 LB)
    - 1x40 Alternating Bicep Curls (15 LB)

    FOREARMS:
    - 2x30 Reverse Curls (15 LB)
    - 4x20 Forearm Curls (15 LB)

    UPPER-BODY:
    - 1x60 Inclined Push-ups
    - 2x30 Bridge Presses (15 LB)
    - 4x20 One-Arm Overhead Presses (15 LB)
    - 2x30 Upright Rows (15 LB)

    LOWER-BODY:
    - 2x50 Squats
    - 2x30 Leg Raises

    In the end, I sometimes do a series of random exercises to just make myself more tired and add extra work on my muscles.

    I am planning to get 25 LB dumbbells as 15 LB is progressively getting easier to handle, thus I need heavier weights to build more muscle.

    How's this current routine? Anything I should omit or add? Any other pieces of advice? I'd gladly take each opinion.
    I highly suggest to invest a bit more in equipment or to join a gym. Your body can only progress so quick with that type of weights.
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  15. #15
    CEO 10k/year Ironface's Avatar
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    There are so many things wrong with this I don’t know where to begin.

    Forget everything you think you know about training and find a proven beginner’s program. This program has fukarounditis written all over it
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    *Faps before workout crew*
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    *No fap crew*
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  16. #16
    permabulking nolimits97's Avatar
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    Your program looks pretty awful. I recommend you try the fierce 5 dumbbell program (https://forum.bodybuilding.com/showt...post1266579671) and at least get some adjustable dumbbells if you can't join a gym. If you can't do either of those, I think you'd be better off following a bodyweight workout routine because at least that will have progressions to increase the difficulty over time.
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