Keep in mind im 15 and been working out for half a year and im trying to become as strong as possible. I drink supplements like protein powder, omega 3, vitamin D3, creatine. Im more focused in more reps than more sets
PROGRAM:
Monday - Rest day
Tuesday - Chest/Shoulders
BB Benchpress 10reps/3 sets
Seated DB shoulder press 20reps/4 sets
Lateral raises 10reps/3 sets
DB Flys 20 reps/3 sets
Pushups 20reps/4 sets
Pull ups 10reps/2 sets
Decline Pushups 10 reps/3 sets
Chest dips 20reps/5 sets
Diamond Pushup 5 reps/3 sets
Incline Pushup 10reps/3 sets
Front raises 10reps/4 sets
Wednesday - Arms
BB Curls 20reps/3 sets
DB twist 100reps/3 sets
Close grip Benchpress 20reps/3 sets
Hammer curls 30reps/3 sets
Chin ups 10reps/4 sets
DB curls 20reps/3 sets
DB reverse curl 50reps/2 sets
Pushups 20reps/4 sets
Dips 10reps/2 sets
Thursday - ABS/Traps
Crunches 100reps/2 sets
Seated DB shrugs 100reps/3 sets
Russian twist 50 reps/3 sets
BB silverback shrugs 50 reps/3 sets
Plank(forearm) 30 seconds/3 sets
Standing BB shrugs 30 reps/3 sets
Friday - Chest/Shoulders
BB Benchpress 10reps/3 sets
Seated DB shoulder press 20reps/4 sets
Lateral raises 10reps/3 sets
DB Flys 20 reps/3 sets
Pushups 20reps/4 sets
Pull ups 10reps/2 sets
Decline Pushups 10 reps/3 sets
Chest dips 20reps/5 sets
Diamond Pushup 5 reps/3 sets
Incline Pushup 10reps/3 sets
Front raises 10reps/4 sets
Saturday - Arms
BB Curls 20reps/3 sets
DB twist 100reps/3 sets
Close grip Benchpress 20reps/3 sets
Hammer curls 30reps/3 sets
Chin ups 10reps/4 sets
DB curls 20reps/3 sets
DB reverse curl 50reps/2 sets
Pushups 20reps/4 sets
Dips 10reps/2 sets
Sunday - Legs
Weightless squat 50reps/4 sets
Calf raises 100reps/2 sets
Forward lunges 30 reps/3 sets
DB goblet squat 20 reps/3 sets
DB step up 40 reps/2 sets
Bulgarian split squat 10reps/4 sets
Lateral lunges 20 reps/2 sets
Weightless squat 50reps/4 sets
Barbell squats 20 reps/3 sets
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View Poll Results: Is it good?
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Thread: Is this good workout program?
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07-28-2022, 09:22 AM #1
Is this good workout program?
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07-28-2022, 09:28 AM #2
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07-28-2022, 09:31 AM #3
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07-28-2022, 09:37 AM #4
It’s a disaster but the good news is you can easily change to something optimal. You really need to do some research. Here are some good places to start.
https://www.aworkoutroutine.com/the-...rkout-routine/
https://www.aworkoutroutine.com/the-...rkout-routine/
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07-28-2022, 09:52 AM #5
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07-28-2022, 09:54 AM #6
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