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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

    Last country visited: Costa Rica - 2020
    Next country booked: Netherlands + Croatia - 2020
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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

    Bench - 70kg/154lb

    Squat - 105kg/231lb

    Deadlift - 145kg/320lb
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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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