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Originally Posted by nathanlowe
Hi guys. Just going to put up my 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 - replace with military press. 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 - switch places with lat pulldowns Barbell curls - 3 sets of 10 reps at 15kg Alternate Dumbbell Curls - 3 sets of 10 reps at 9kg DBs - lose one of these curl variations. Thursday - Smith Machine Squats - 3 sets of 10 reps 35kg - dont do them on a smith machine. 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 - replace incline bench on push day with these. Dumbbell side raises - 3 sets of 10 at 7kg DBs - lose these. Dumbbell Shrugs - 3 sets of 10 at 35kg DBs - lose these. *Add some more leg work - lunges and good mornings or something* 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 |