Hey guys.
i'm new here and kinda new to the bodybuilding skeem too - have had some experience.
Well my name is Andy and i'm 17 yrs old. 5'6 and am a skinny ass (120+ pounds). I'm here because i am looking for some help. I've made my first eer workout plan by myself with alot of research and am looking for advice. It would be greatly appreciated if you guys could give me any advice on my workout routine. here it is.
Andy's Workout Routine:*calves + shoulders, 12reps* exception
Day1: Legs
squats 3 x 8
leg extensions 3 x 8
hamstring curls 3 x 8
romain dead lifts 3 x 8
standing calf raises 3 x 12
sitting calf raises 3 x 12
abs
Day2: chesT, shoulderS, tricepS
incline DB press 3 x 8 (no spot'r for anything) 3 x 8
flat DB press 3 x 8
flies (machine) 3 x 8
DB arny's / military press 3 x 12
later raises 3 x 12
frontal raises 3 x 12
skull crushers 3 x 8
overhead extensions 3 x 8
abs
Day3: BacK, bi'S, forearmS
lat. pulldown 3 x 8
closegrip lat. pul. down 3 x 8
dead lifts 3 x 8
bentover row/seated row (alternate days) 3 x 8
barbell curl 3 x 8
DB hammer curl 3 x 8
incline DB curl 3 x 8
palms-up forearm curl 3 x 8
palms-down forearm curl 3 x 8
abs
Well, there it is, i would greatly appreciate it if you guys could give me some advic on it or comment, etc...
I am trying to gain ALOT OF MASS - i eat plenty, protien shakes, even L-glutamine
my two major questions i had were.
1. I do everything once a week except for biceps, tri's and forearms. should be them twice? just a simple switch a ro (ex. bench uses tri's so i will also do tri workout on another day), i believe these muscles repair faster - i also take glutamine
2: As you can see, my shoulder workouts and calve are the only ones where i do 12 reps, the reason for this is because i dont feel much soreness ever from doing shoulders and claves so should i be doing more reps with these even tho i'm trying to gain mass?
Thanks alot
AndyH
i'm new here and kinda new to the bodybuilding skeem too - have had some experience.
Well my name is Andy and i'm 17 yrs old. 5'6 and am a skinny ass (120+ pounds). I'm here because i am looking for some help. I've made my first eer workout plan by myself with alot of research and am looking for advice. It would be greatly appreciated if you guys could give me any advice on my workout routine. here it is.
Andy's Workout Routine:*calves + shoulders, 12reps* exception
Day1: Legs
squats 3 x 8
leg extensions 3 x 8
hamstring curls 3 x 8
romain dead lifts 3 x 8
standing calf raises 3 x 12
sitting calf raises 3 x 12
abs
Day2: chesT, shoulderS, tricepS
incline DB press 3 x 8 (no spot'r for anything) 3 x 8
flat DB press 3 x 8
flies (machine) 3 x 8
DB arny's / military press 3 x 12
later raises 3 x 12
frontal raises 3 x 12
skull crushers 3 x 8
overhead extensions 3 x 8
abs
Day3: BacK, bi'S, forearmS
lat. pulldown 3 x 8
closegrip lat. pul. down 3 x 8
dead lifts 3 x 8
bentover row/seated row (alternate days) 3 x 8
barbell curl 3 x 8
DB hammer curl 3 x 8
incline DB curl 3 x 8
palms-up forearm curl 3 x 8
palms-down forearm curl 3 x 8
abs
Well, there it is, i would greatly appreciate it if you guys could give me some advic on it or comment, etc...
I am trying to gain ALOT OF MASS - i eat plenty, protien shakes, even L-glutamine
my two major questions i had were.
1. I do everything once a week except for biceps, tri's and forearms. should be them twice? just a simple switch a ro (ex. bench uses tri's so i will also do tri workout on another day), i believe these muscles repair faster - i also take glutamine
2: As you can see, my shoulder workouts and calve are the only ones where i do 12 reps, the reason for this is because i dont feel much soreness ever from doing shoulders and claves so should i be doing more reps with these even tho i'm trying to gain mass?
Thanks alot
AndyH