justin22

The new start!!
Alright time to get big and stop messing around!!no more cheating on my diet no more skiping a day at the gym its time to get strict and big!

This is what my routine looks like..

Monday-Biceps/Back
Bumbell curl: 4x 10
Barbell curl: 3x 10
Dumbell Harmer curl: 4x 10
Cable seated row: 3x 10
Barbell bent row: 3x 8
Barbell Deadrow: 3x 10

Tuesday: off

Wendsday: Chest

Flat Bench press: 1x-max 1 time
3x 8
Decline bench press: 3x 8
Incline dumbell press: 4x 8
Cable cross over: 3x 10
Weighted dips: 2x10

Thurday: Shoulders/Deltoids
Barbell military press: 3x 8
Dumbell lateral raise: 4x 8
Barbell upright row: 3x 8
Dumbbell shoulder press: 4x 10

Friday- legs/Triceps
Squat 4x8
calf machine 4x10
Front sqat 3x10
Cable pulldown 3x 10
cg benchpress 3x 8
Single arm dumbbell extesions 3x10
Skull crushers 4x 8

Sat. off
sunday. off
Thats what my routine looks like..does that look good guys? any changes u might have for me feel free to let me know

My diet is just trying to eat as much carbs protein and calerios i can a day..
The supplemetns im taking is creatine twice a day even on off days 6 grms everyday..my weight gainer which is great 850 caliores 45 grams of protein 150 carbs. i take that three times a day one in the morning with breakfeast one right after work out..and one before bed..im also taking a muliti vitm. twice a day..one in morning and one before i go to bed..and last but not least im taking fish oil caps..i take after every meal. lol..
well you guys how does this all look? keep in mind im only 14..so any advice would be great guys thanks

berealjohn

bro...u'r work load looks solid if u'r a beginner. i would consider changing the training days. if u hit delt's the day after bench this is not a good idea since both work the small tricep. then on friday hit the tri's directly...not good. I'd move tri's to bench day after bench session to finish the tri's off. those military's are gonna hit the upper pec's the day after bench...not a good idea. I would do mon,tue,off,thur, fri,off,off. I would do more volume on compound movements and skip the isolat's like cables crooses, one arm movements,dumbell raises, etc. at this piont stick to 10-12 sets compound movements for large muscle groups(legs, back, chest) and 6-8 sets for small groups delts, tri's, bi's) . don't leave out u'r calves & abs. in the beginning it's hard to overtrain u mignt consider hit each group twice a week for a few months. one session low reps HIT, next medium IT 10-12 reps.

michael74737

why would u do legs and triceps on the same day. try puting triceps and biceps together or but chest and triceps together.

Yanick

Don't do biceps before working back in the same session, same goes for laterals before shoulder presses (i assume w/a dumbell) and doing calfs before front squats (heavier you go on the exercise the more priority is should take) etc. I would also decrease work for bi's and tri's, they don't need that many sets to grow. And i would stick to 10-15 sets per large muscle group and make sure to do something for your hammies/lower back and general core work for safety as you start getting stronger.

"...we have to remember that training is a complicated dance of stimuli and response. Our goal is to understand how to manipulate the stimuli in order to evoke the responses we desire." -Nathan J. Polenchek

Vieope

FURtherness

justin22

Okay so how does this look..
monday: chest/tris..
tues.off
wendsday: biceps
Thursff
fri: shoulders/deltiods
sat: off
Sunday: legs/back

DimebagDarrell

biceps are a relatively small muscle and can be overworked very easily. chest recovers pretty quickly. id put triceps with biceps, and leave chest alone. when i hit my biceps i only do 9 sets and theyre about to blow up.

also, shoulders and back are the same thing. the shoulder consists of the anterior, lateral, and posterior deltoids muscles.

also, legs and back are huge groups. id separate them. otherwise some days youll spend 30 mins in the gym and on leg and back day youll spend 90. i separate things pretty easily:

S: chest
M: back/abs
T: tris
W: bis
R: shoulders
F,S: 12 oz bud light curls

cutting sucks.

justin22

lol...if you look ^^^^ and the first thing someone answered they told me to do things twice a week..its really funny on differnt peoples opion's b.c im so young and im happy to have all that test haha...lol.. But i really dont like spending every day in the gym..i like to to get two muscle groups done in one day? would that be ok? or is that over working my self?

Mudge

Do your back BEFORE biceps! And what is this about doing more volume for a tiny little bicep muscle compared to a complex and much larger network of back muscles?

Kinesiology Vote @ Top 25 Deads Comp Bench
Motivation Bench form MaxCalc Charles Poliquin
When I let go of what I am, I become what I might be. Lao-Tzu
I don't know any sources so don't ask - thanks

justin22

well becuase my biceps have nice form but no peak at all !!!and should i do back and bis same day but do back work outs before i go to specific bi work outs?

DimebagDarrell

its all genetics, dude. the people with huge peaks have a very short muscle body and long tendons. some people, like myself, have a very long muscle and very short tendons.

mudge suggests doing back before biceps because if you do biceps first, theyll tire out and not be able to help your back out, and the weight you can do will be limited by your biceps, when you should be using weight limited by your back's strength to excercise your back muscles.

cutting sucks.

min0 lee