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Thread: Of these two routines, which do you think is more efficient?

  1. #1
    Daniel
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    Of these two routines, which do you think is more efficient?

    Ok. So I'm a 15 year old at 132 lbs (125 lbs before lifting) and 5'9" and I've gone over many different routines lately and I'd like some opinions on two of them. Here's the first one:

    Chest and Back:
    Warm-Up: 10 minute walk
    Barbell Bench Press: 4 sets of 10, 8, 6, 4 reps
    Incline Dumbbell Press: 3 sets of 10, 8, 6 reps
    Dumbbell Flyes: 3 sets of 10 reps
    Deadlift: 4 sets of 10, 8, 6, 4 reps
    Pullups: 3 sets of 10, 8, 6 reps
    Seated Cable Rows: 3 sets of 10 reps
    Cardio: 20 minute jog

    Legs and Abs:
    Warm-Up: 10 minute walk
    Barbell Squat: 4 sets of 10, 8, 6, 4 reps
    Leg Press: 3 sets of 10, 8, 6 reps
    Lying Leg Curls: 3 sets of 10, 8, 6 reps
    Calf Raises On The Leg Press: 3 sets of 10 reps
    Crunches: 3 sets of 10 reps
    Hanging Leg Raises: 3 sets of 10 reps
    Side Bends: 3 sets of 10 reps
    Cardio: 10 minute walk

    Shoulders and Arms:
    Warm-Up: 10 minute walk
    Seated Dumbbell Press: 4 sets of 10, 8, 6, 4 reps
    Lateral Raises: 3 sets of 10, 8, 6 reps
    Rear Delt Raises: 3 sets of 10 reps
    Barbell Curls: 3 sets of 10, 8, 6 reps
    Alternating Dumbbell Curls: 3 sets of 10, 8, 6 reps
    Dips: 3 sets till failure
    Triceps Extensions: 3 sets of 10, 8, 6 reps
    Cardio: 20 minute jog

    Here's the second one:

    Shoulders and Arms:
    Superset:
    Dumbbell Shoulder Press 4 sets x 10-12 reps (30 second rest)
    Bent Over Laterals 4 sets x 10-12 reps (30 second rest)

    Superset:
    Dumbbell Curls 4 sets x 10-12 reps (No rest)
    Lying Dumbbell Triceps Extensions 4 sets x 10-12 reps (1 minute rest)

    Superset:
    Incline Curls 4 sets x 10-12 reps (No rest)
    Overhead Dumbbell Triceps Extensions 4 sets x 10-12 reps (1 minute rest)

    Superset:
    Wrist Curls 3 sets x 15-30 reps (No rest)
    Reverse Wrist Curls 3 sets x 15-30 reps (No rest)

    Superset:
    Bent Over Laterals 3 sets x 10-12 reps (No rest)
    Concentration Curls 3 sets x 10-12 reps (No rest)
    Triceps Pushdowns 3 sets x 10-12 reps (1 minute rest)

    Superset:
    Lateral Raises 3 sets x 10-12 reps (No rest)
    Hammer Curls 3 sets x 10-12 reps (No rest)
    Triceps Dips 3 sets x 10-12 reps (1 minute rest)


    Legs:
    Superset:
    Squats 4 sets x 10-12 reps (No rest)
    Lying Leg Curls 4 sets x 10-12 reps (1 minute rest)

    Superset:
    Wide Stance Squats 4 sets x 10-12 reps (No rest)
    Standing Leg Curls 4 sets x 10-12 reps (1 minute rest)

    Superset:
    Adductor Machine 3 sets x12-15 reps (No rest)
    Abductor Machine 3 sets x12-15 reps (No rest)

    Superset:
    Standing Calf Raises 4 sets x 10-12 reps (30 second rest)
    Seated Calf Raises 4 sets x 15-20 reps (30 second rest)

    Superset:
    Leg Extensions 3 sets x 10-12 reps (No rest)
    Seated Leg Curls 3 sets x 10-12 reps (No rest)
    One Legged Calf Raises with Dumbbells 3 sets x 15-20 reps (1 minute rest)

    Superset:
    Leg Press 3 sets x 10-12 reps (No rest)
    Dumbbell Stiff Legged Dead lifts 3 sets x 10-12 reps (No rest)
    Calf Press (on Leg Press Machine) 3 sets x 15-20 reps (1 minute rest)


    Chest, Back and Abs

    Superset:
    Incline Dumbbell Bench Press 4 sets x 10-12 reps (No rest)
    Wide Grip Pull-up to Front (Palms facing away from you) 4 sets x 10-12 reps (1 minute rest)

    Superset:
    Chest Dips 4 sets x 10-12 reps (No rest)
    Close Grip Pull-up (Palms facing you) 4 sets x 10-12 reps (1 minute rest)

    Superset:
    Dumbbell Shrugs 3 sets x 10-12 reps
    External Rotations (for strengthening of the rotator cuff) 3 sets x 15-20 reps

    Superset:
    Leg Raises 4 sets x 25 reps (30 second rest)
    Crunches 4 sets x 25 reps (30 second rest)

    Superset:
    One Arm Rows 3 sets x 10-12 reps (No rest)
    Dumbbell Bench Press 3 sets x 10-12 reps (No rest)
    Knee-Ins 3 sets x 25 reps (1 minute rest)

    Superset:
    Stiff Arm Pulldowns 3 sets x 10-12 reps (No rest)
    Incline Flyes 3 sets x 10-12 reps (No rest)
    Side Crunches 3 sets x 25 reps (1 minute rest)


    Those are the routines. Which routine do you think is the most efficient? I'm a mixture between mesomorph and ectomorph.

    Thanks in advance,
    Danny
    Last edited by DannyMcG; 12-13-2009 at 01:17 PM.

  2. #2
    Set the mood right
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    I honestly wouldn't do either of those. Look up Starting Strength or if you want, I can post a routine later that will give you much better growth than either of those routines.
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  3. #3
    Senior Member cphafner's Avatar
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    I think you would be better off picking one of the routines in the stickies rather than creating your own.
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  4. #4
    Moderator Off Road's Avatar
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    I agree. That looks like an advanced ammount of volume for a 15 year old.
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  5. #5
    Senior Member ELmx479's Avatar
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    Those routines suck! But, I have to admit. When I was 15 I started lifting without a clue in the world and I actually did way more volume than that. I didn't even have a program at first, just did EVERYTHING I could think of. My workouts lasted like 2 hours. You should do Starting Strength, then the Texas Method, then Wendler's 5/3/1. There you should be good with that for the next 5-10 years of training.

  6. #6
    Senior Member
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    Have to agree with everyone else. The first routine appears to work the main movements heavy (which is good), but there is just too much going on. A greatly scaled back version of that with some rearranging could be decent.
    If you don't want to go through all that, look at Starting Strength as it has everything already laid out for you.

  7. #7
    Senior Member Allen Cress's Avatar
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    That is too much at your age to start with. You would be better of starting with and upper/lower split, push/pull, or total body split routine. Also you need to realize that a routine needs to fit the individual not the other way around. A proper assesment is needed before know exactly what your current "needs state" is. I would recommend against a body part split for now.

  8. #8
    Moderator joey54's Avatar
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