Routine, please critique

nathanlowe · Post by **nathanlowe** » Wed Jan 09, 2008 11:09 am

Hi guys. Just going to put up routine just to make sure im not doing anything wrong as i dont want to waste time. I have been a gym member since June last year. And have endured in a few different routines. None of which have given me many gains. I have constructed this and im just wondering what should be added, removed etc.

monday - bench press - 3 sets of 25 kg - 10 reps
incline dumbbell bench - 3 sets of 10 reps with 12.5kg DBs
Incline dumbbell fly - 3 sets of 10 reps with 8kg DBS
Tricep Dips - 3 sets of 10 reps
Seated Pushdown - 3 sets of 10 reps - 75kg

Tuesday - Front Lat Pulldowns - 3 sets of 10 reps - 3705kg
Seated Row - 3 sets of 10 reps at 35kg
1 arm dumbbell row - 3 sets of 10 reps at 17.5kg
Underhand Pullups - 3 sets of 10 if possible
Barbell curls - 3 sets of 10 reps at 15kg
Alternate Dumbbell Curls - 3 sets of 10 reps at 9kg DBs

Thursday - Smith Machine Squats - 3 sets of 10 reps 35kg
Deadlift - 3 sets of 10 reps at 35kg
Seated calf raise - 3 sets of 10 at 45kg
Seated military press - 3 sets of 10 at 20kg bar
Dumbbell side raises - 3 sets of 10 at 7kg DBs
Dumbbell Shrugs - 3 sets of 10 at 35kg DBs

Im looking to build strength as i play rugby. Are the exercises correct and are the sets correct.
Im 16 years old. 6ft tall, 170 pounds.
Thanks

swanso5 · Post by **swanso5** » Wed Jan 09, 2008 4:30 pm

try this:

mon - deads 4 x 6, static lunges 3 x 8, stiff leg deadlift 2 x 6, prone ab brace 2 x as long as you can

tue - pull ups 4 x 6 (add wt if needed), bench 3 x 6 alternate with db rows 3 x 6, shoulder press 3 x 8, side ab brace 3 x 30 - 45secs

thu - front squats 3 x 8, handstand push ups alternated x 15 - 25 reps in as many sets needed with 30secs rest btw them, chest supported rows 3 x 8 alternated with incline bench 3 x 8

this would be better...don't add in anything

nathanlowe · Post by **nathanlowe** » Wed Jan 09, 2008 5:04 pm

Cheers.
Could i just ask you what are prone ab brace, side ab brace and chest supported rows

Another thing, for example deads 4 x 6, in the 4 sets. Do i keep the weight the same ?
So 4 sets of 40kg ?

Cheers

swanso5 · Post by **swanso5** » Wed Jan 09, 2008 8:17 pm

search google images for the exercises

yes same wt for all sets, once you get all 24 reps increase the wt by 2.5kgs and try again next session