please review my routine

J

Jinx

0
hey guys im a 15 year old male and i need some hlp with my routine please i id post this in weight training but didnt get much feed back so im hoping for some better luck here.
I've been wrking out for about year now and my goal was to just get stronger by doing full body workout 2-3 times a week, so ive gone from barely being able to bench 22 lbs (i was a rlly weak nerd) to now doing 150-160 pounds so my strength has increased a lot. But now i actually hav a proper goal which is too sort of get that look that captain america has (if you have seen the movie).
So heres my new routine which id like some of you experienced guys too take a look at please and tell me if its good and i shld stick with it or its crap not going to get me anywhere.
All this takes about 45 min-1 hour each day and after that i ride a bike thingy for 20min. and also before bed each night i do si ups/ leg raises and other ab exercises which usually take me about 15 min to do.
Monday- incline bench 3x10, dumbell flys 3x10, tricep cable pulldown 3x10, close grip bench 3x10 and leg exercises which im not sure what they are called but they do my quads and calves and stuff.
Tuesday- Lat pull down 3x10, front raise 3x10, side raise 3x10, shrugs 3x10, shoulder press 3x10, dumbell row 3x10, hammercurl 3x10.
Wednesday- Bench press 3x10, decline bench 3x10, dumbell flys 3x10, tricep extension 3x10 and those leg exercises i mentioned.
Thursday- Lat pull down 3x10, side raises 3x10, shrugs 3x10, military press 3x10, dumbell row 3x10, bicep curl 3x10, cable row 3x10, forearm curls 3x10.
Friday- usually just a light all body work out, bench press, lat pull down, rows and military press.

Weekends are rest days. For my diet i eat healthy foods with plenty of meat and i usually have eggs for brekky. sometimes i have junk food every now and then but not much, I also hav a very high metabolism which helps. I also usually have sort of protein/muscle bulk drinks after each workout.
Thats alot to read through so thnx a heap in advance for any one who gives me some feed back
 
If I were you, I'd keep on doing a full body routine 3x/week, or I'd switch to a very simple push/pull or upper/lower split. I don't know what you were doing on your full body routine, but what you've got planned out now just looks like a big pile of random exercises thrown in together.

The fact that you don't really know what you're doing with your legs isn't a very good sign (if you were doing a good strength program before, you should have learnt what your lower body exercises are and how to get the most out of each of them). The cardio, though good for your health, isn't necessary for your aesthetic goals. The core exercises you do before bed are even less necessary, and doing them every night is probably going to hinder your ability to progress, because you need your core muscles to be properly recovered to make use of the exercises you do during the day. A fatigued core makes the big compound exercises (which will drive most of your gym-based progress; aesthetics will be driven by what you do in the gym + what you do in the kitchen) much harder to perform efficiently. I often cite a time in 2010 when I did a Pilates class one day, and squats the next. I had to reduce the weight on the squats by something like 35lb to make them even doable, but that was still rather unco. It prevented me from making use of my training that day. So learn from my experience, and don't put your big lifts to waste with core work the day before.

Anyway, here's an example of a simple upper/lower split. You want to keep things simple, trust me. Simple programming is HARD. It's one thing to do 5 different chest exercises every chest day, push through the session, get a good pump and come back and do the same thing again next week. It's another to just do a few sets of bench press one day, and then do bench press again next week with more weight or more reps at the same weight, and to keep that up week after week, month after month. And eating + getting stronger on a balanced routine is the numero uno rule of building bigger muscles and looking good afterwards.

Lower 1
- Squats 3x6-8
- RDL 3x6-8
- Traveling Lunges 3x10-12
- Standing Calf Raise 3x10-12

Upper 1
- Bench Press 3x6-8
- T-Bar Row 3x6-8
- Overhead Press 3x10-12
- Pull Ups 3x10-12

Lower 2
- Front Squats 3x6-8
- Hyperextension 3x10-12
- Bulgarian Split Squats 3x6-8
- Standing Calf Raise 3x10-12

Upper 2
- Overhead Press 3x6-8
- Chin Ups 3x6-8
- Dips 3x10-12
- Cable Row 3x10-12

You'd do this program training either 3 or 4 times per week, using either of the following patterns:

Pattern 1:
Mon - Lower 1
Tue - Upper 1
Wed - Rest
Thur - Lower 2
Fri - Upper 2*
Sat & Sun - Rest
*Alternatively you could put Upper 2 on Sat and rest on Fri/Sun.

Pattern 2:
Mon - Lower 1
Tue - Rest
Wed - Upper 1
Thur - Rest
Fri - Lower 2
Sat & Sun - Rest
Mon - Upper 2
Tue - Rest
Wed - Lower 1
etc.

A simple push/pull split would look like this:

Push
- Squats 3x6-8
- Bench Press 3x6-8
- Overhead Press 3x6-8
- Lunges 1-2x10-12
- Skull Crushers 1-2x10-12

Pull
- Deadlift 1x6-8
- Row 3x6-8
- Pull Ups/Chin Ups 3x6-8
- Hyperextensions or Bridge 1-2x10-12
- Barbell Curls 1-2x10-12

You'd do a program like that by simply training Mon/Wed/Fri (or whichever 3 non-consecutive days per week you wish to train on) and alternating between push and pull every time. So week 1 would have MWF as push/pull/push and week 2 would have MWF as pull/push/pull.
 
thnx for the fast reply and all that info i really appreciate it, i thik ill give routine one a go thnx again :)
 
You must log in or register to reply here.
Back
Top