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Workout routine
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Posted by: rammstein913
I thought of a workout routine for myself. I am new to the routine I was use to doing all body everyday but I decided to plan my workouts instead other then just doing what's around. I am only 16 years old so I am not sure if this is any good of a routine. Please rate it and maybe give me some pointers on what to add or take off, thanks.
Workout Routine
Monday
Biceps
- Barbell Curl 2 handed ( 5 sets )
- Hammer Curls ( 2 sets )
- Overhead Cable Curl ( 2 sets )
- Incline Dumbbell Curls ( 2 sets )
- 1 hand dumbbel curls ( 5 sets )
- Dumbbell Concentration Curl ( 2 sets )
Triceps
- Elbows-Flared Pushdown ( 2 sets )
- bench dips ( 2 sets)
- Overhead Dumbbell Extensions ( 4 sets )
- Parallel Bar Dips ( 2 sets )
Tuesday
- Bench Press ( 5 sets )
- Dead Lift ( 5 sets )
- Squats ( 5 sets )
Wednesday
Shoulders/Chest
- Shrugs ( 3 sets )
- Overhead Dumbbell Press ( 3 sets )
- Chest Press ( 5 sets )
- overhead machine press ( 3 sets )
- butterfly ( 3 sets )
Thursday
Abs
- all ab workouts I normally do ( 250 reps )
Obliques
- all my oblique workouts I normally do ( 150 reps)
Forearms
- handgrips (200 reps)
- Pushups ( 100 reps )
Friday
- Leg Extension ( 3 sets )
- Leg Curl ( 3 sets )
- Calf Raise ( 3 sets )
- Seated Calf Raise ( 3 sets )
- seated squat machine ( 2 sets )
- incline seating squat machine ( 2 sets )
Posted by: Gazhole
Read the sticky topics in training, they have a tonne of useful info for putting together a program. My advice would be to start there and see what you can come up with 
Posted by: Scarface30
okay, first off I would scrap that and start again. take a look at the stickies here in the training (and also in the diet forum) as they are an excellent help.
I'd cut the workouts down to 3-4 days max. scrap the "bicep" day where you have 6 different curls when they each do the exact same thing.
try something like a push/legs/pull or upper/lower split using the tried, tested and true compounds i.e. squat, deadlift, row variations, pullups, bench press, OH presses, and dips. periodize it right so you are always progressing.
also if size is what you want, make sure your diet is in check because that is 80% of the task.
once you come up with something after reading the stickies, post it again.
Posted by: tomuchgear
i would have to say listen to what the others have said stickies all the way. also doing that many bicep exercises could be counterproductive.
Posted by: rammstein913
alright thanks guys I will go check it out.
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Workout routine
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