I began training about 6 months ago, doing a general body workout once a week.
Now I think the time as come to join a shitty gym and I would like comments on my shitty routine. I'm doing nothing this summer so I think I should stop wasting my time.
Btw I'm 16, 6ft, 181 lbs (195 6 months ago) and my blood is filled with natural hormones.
Here it is:
DAY 1: Chest/Shoulders (10 sets)
Flat Barbell Bench Press 2 * 8-10 reps
Dips 2 * faillure bodyweight
Flies 2 sets 8-10
Dumbell Press 2 * 8-10 reps
Lateral Raise 2 * 8-10 reps
DAY 2: Rest
DAY 3: Back (9 sets)
Close grip pulldown 2 * 6-12 reps
Rowing 2 * 6-12 reps
Trap Bar Deadlift 3 * 10 reps
Trap Bar Shrug 1 * faillure
Trap Bar Static Hold ~15-20 seconds
DAY 4: Rest
DAY 5: Arms (7 sets) [light day]
Close-grip bench press 2 * 8-10
Bent-over triceps extension 2 * 8-10
Bicep curl 2 * 8-10
DB Hammer Curl 1 * 8-10 reps
DAY 6: Legs (10 sets)
Squats 3 * 15 reps
Leg Press 2 * 15 reps
Leg Curls 3 * 8-10 reps
Calves raise 2 * x reps
DAY 7&8: Rest
Rest between sets? About ~3 minutes
Sleep? A lot
Food? A lot
As you can see, I train 4 days every 8 days.
The routine doesn't look too bad...Try it for a while, if you don't get as good gains as you think you should be getting, change it.
Just have a read through some of the articles on WBB and change bits accordingly if you see anything that might make you change your mind.
"I'm gonna die with a dumbell in my hand." - stpatrick44
Age: 18 | Height: 5'10" | Weight: 80kgs (176lbs) | BF%: dunno
BB Bench 1 x 110kgs (242lbs) | Deadlift: 135kgs (300lbs) x 2 | Current Routine: Bodybuilding
I agree, it doesn't look to bad. Try it out, but it might not be the one for you, so try it for a while, see if you getting anything from it. I know that when I am bulking, or trying to put on some mass, BFS (Bigger, Faster, Stronger) works best for me. THis is more of a powerlifting routine, but I dont' do the off day stuff, jsut the lifting, and I have goten great results off of it! Good Luck!
Hmm, 26 sets for shoulders during the week. When you do any chest work, your shoulders are stressed. The same holds true for most back exercises and to a lesser extent for arms. I would go with a WWB routine. I know I've posted on this before, but it bears repeating. Too much work damages the shoulder joint. This is particularly true, since most shoulder damage builds up over time, until one day, WHAM! Most people report not feeling any pain, until that one fateful day. The deltoids are relatively small muscles and overtraining them is easily accomplished. I would cut all your sets in half and train only three days a week. But when you do train, train HARD! Intensity tops duration every time.
routine, looks good, I will agree, shoulders might get overtrained.
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