Thread: Suggestions, constructive criticism?

This is my routine (although I'm thinking of changing around some of the exercises) and all the weights are totals:


Monday: - 5 min walk to warm up -
(sets_x_reps per set)
5x5 dumbbell presses w/80 lbs (use bench and SQUEEZE)

- 1 min break -
5x5 dumbbell flies w/50 lbs (SQUEEZE)

- 1 min break -

5x5 skullcrushers w/52.5 lbs

- 1 min break -

5x10 crunches

- 5 min walk to cool down -


Wednesday: - 5 min walk to warm up -
5x5 curls w/60 lbs (remember to SQUEEZE at top)

- 1 min break -
5x5 hammer curls w/60 lbs (don’t twist on the way up, and remember to squeeze)

- 1 min break -
5x5 military presses w/40 lbs

- 1 min break -
5x5 dumbbell shrugs w/90 lbs

- 5 min walk to cool down -


Friday: - 5 min walk to warm up -

5x5 deadlifts w/112.5 lbs

- 1 min break -

5x5 squats w/90 lbs

- 1 min break -
5x5 bent over rows w/62.5 lbs (keep back straight + knees slightly bent)

- 1 min break -
5x5 single leg calf raises w/60 lbs

- 5 min walk to cool down -


I'm fifteen years old and my main goal is to gain strength. I've actually made some pretty decent gains, but I was wondering if there's something I should do to improve the workout.

One of my good friends just happens to be the Keebler Elf, so maybe I could hook you up with Ernie...