Hey, im a 16yo teen, and ive been lifting weights for prob 4th year now, but ive been truly doing it wright for about a year. I weigh about 152 or so. im looking to get to or close to 160 by a little bit before this time next year. Ive made this workout based on preferences and things ive seen around on this and other sites. Im trying to put on some good size but better strenght, toning isnt a big concern.
Monday:Chest, Tricep
BB Bench 5x5
Incline DB bench 3x10
Cable Crossover 3x12-15
Tricep pushdown 3x10
Skull crusher 3x10
Close grip bench 4x8
dips 3x12-15
Shrugs 12, 8, 8
abs 3x20-25
Weds:Back, Bicep
chin ups/pull ups 3x10
seated rows 3x10
lat pull down 3x10
stiff leg deadlift 5x6
incline DB curls 3x10
BB Curls 10, 6, 4
preacher curls 3x12
shrugs 12,8, 8 dif excercise from monday
abs 3x20-25
Friday: Legs, Shoulders
Squat 5x5
Leg press 5x5
Calf raise 3x20
shoulder press 3x10
upright rows 3x8
DB front raise 3x10
push up 2x25
shrugs 12, 8, 8
abs 3x20-25
As of now bench is 215-220, squat up in the 300s, curl 110 on a barbell. I have a very good chest, and naturaly broad shoulders. arms could use some size, and im trying to develope good traps. Any advice or program is welcome, and thanks,
Want a little advice
Moderators: Boss Man, cassiegose
Re: Want a little advice
1 - big traps will take away your broadness...don't worry with them...what do you need them for?
2 - too many shit exercises that are wasteing calories to grow with...they arecrossovers, pushdowns, skull crushers (why are they beofre the best 2 tricep exercises?), shrugs, abs (well your abs seem to be crunches which are shit), incline curls, preacher curls, shrugs again, abs again, pulldowns (if you can do pull ups for sets of qo then they aren't needed), calf raises, front raise, shrugs agains again, abs again again
3 - does anyone care how much you curl? how much you deadlift is a better thing to post
4 - you have a very good chest but you have more chest exercises then anything else so that's a waste too
5 - for bigger arms put on overall bodywt, they won't grow on their own (eat)
now the exercises you're left with divide up into 3 days of wts and off you go
2 - too many shit exercises that are wasteing calories to grow with...they arecrossovers, pushdowns, skull crushers (why are they beofre the best 2 tricep exercises?), shrugs, abs (well your abs seem to be crunches which are shit), incline curls, preacher curls, shrugs again, abs again, pulldowns (if you can do pull ups for sets of qo then they aren't needed), calf raises, front raise, shrugs agains again, abs again again
3 - does anyone care how much you curl? how much you deadlift is a better thing to post
4 - you have a very good chest but you have more chest exercises then anything else so that's a waste too
5 - for bigger arms put on overall bodywt, they won't grow on their own (eat)
now the exercises you're left with divide up into 3 days of wts and off you go
Re: Want a little advice
thanks for the advice, and i wasnt trying to be cocky with the whole curling thing, i was gonna post deadlift, but im not entirely sure what it is as of now
Re: Want a little advice
i just don't know why people postb how much they can curl? like it's a validation of their training or something?
you're definately not the 1st and definately won't be the last to do it
you're definately not the 1st and definately won't be the last to do it