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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05-14-2020, 10:14 PM #1
Looking for opinions on my current workout routine.
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05-16-2020, 09:53 PM #2
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05-17-2020, 02:23 PM #3
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05-18-2020, 03:12 AM #4
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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05-18-2020, 03:41 PM #5
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05-18-2020, 05:46 PM #6
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05-18-2020, 06:35 PM #7
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05-18-2020, 08:14 PM #8
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05-19-2020, 06:54 AM #9
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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05-19-2020, 09:19 AM #10
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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06-20-2020, 10:18 PM #11
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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06-21-2020, 01:12 AM #12
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06-21-2020, 10:40 AM #13
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06-22-2020, 08:00 AM #14
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07-03-2020, 08:50 PM #15
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*Deadlifts pants after taking a chit crew*
*Typos can go fucl themselves crew*
*Nice miscer crew*
*Loves reps, hates negs crew*
*Faps before workout crew*
*12+ hours of sleep crew*
*Faps during workout crew*
*Hates onions crew*
*Faps after workout crew*
*No fap crew*
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07-08-2020, 04:29 AM #16
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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