I'm 18 years old 5'9-'10 and 135lbs. I just started lifting a week ago. Here is my routine that I do at my house: ( Week 1 I do 6 reps then Week 2 I up to 7 reps then Week 3 I up to 8 reps of all the same weight then Week 4 I up the weight and go back to 6 reps and so forth)
Day 1 Chest and Back
Bench 2 x 6-8 reps
Incline Bench 2 x 6-8 reps
Dumbbell Bench Press 2 x 6-8 reps
Deadlifts 2 x 6-8 reps
Barbell Rows: 2 x 6-8 reps
Dumbbell Shrugs: 2 x 6-8 reps
Day 2: OFF
Day 3: Legs
Hack Squats: 2 x 6-8 reps
Leg Curls 2 x 6-8 reps
Leg Extensions 2 x 6-8 reps
Deadlifts 2 x 6-8 reps
Standing Calve Raises 2 x 6-8 reps
Day 4: OFF
Day 5 : Shoulders/Triceps/Biceps
Military press 2 x 6-8 reps
Seated Dumbbell Shoulder Press: 2 x 6-8 reps
Standign Lateral Raises 2 x 6-8 reps
Narrow Grip BEnch Press 2 x 6-8 reps
French Press 2 x 6-8 reps
Barbell Curls 2 x 6-8 reps
Concentration Curls 2 x 6-8 reps
Hammer Curls 1 x 6-8 reps
I also throw Reverse Curls in there 2 x 6-8 reps
Day 6 AND 7: OFF
Everyday I do Crunches 4 sets of 10. I want to become bigger and stronger however I am a little limited meaning I can't do regular Squats since I'm using my own equipment on my own at my house. I am currently taking Whey Protein but I'm thinking of getting Cytogainer...Would that be a good idea??? How does my routine look???
All input is greatly appreciated!
Last edited by stealthformula; 04-11-2006 at 12:51 PM.
Do dips instead of one of your flat BPs. Pullups for your back. Squat on leg day instead of deadlifting and put them first in your routine. Too much bicep work.
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I can't do pullups or squats because I'm working out out of my basement. I will join a gym next school year when I'm away at College.Originally Posted by Jorge Sanchez
do one legged squat. They may look funny, but i guarantee you, you will have a great workout.
Is there a playground close by? jog there and do a few sets and jog back. i mean i'm pretty sure you can find some sort of horizontal bar around.
Yea there are 3 parks within a 2 mile radius, I'll have to give that a try.Originally Posted by DNL
Last edited by stealthformula; 04-11-2006 at 08:15 PM.
That's how I would change it up.Originally Posted by stealthformula
^^would doing that noticibly show greater results than what I'm doing now?