Clone914

Hi my name is Rob. I am 16,6'1",145lbs and have been lifting weights since may.
This is my Workout routine and i was wondering if you could tell me what i should change.

Exercise Weight Sets Reps

Bench Press 80 lbs 4 7
Pullover 76 lbs 3 7
Lateral Raise 35lbs 3 7
Bench Dip 3 8
arm curl 76 lbs 4 8
Concentration curl 20lbs 2..2 15
Wrist curl 15lbs 3..3 10
Reverse Wrist Curl 15lbs 3..3 10
abslide 6 10
squats 80 lbs 3 9
leg curls 96lbs 3 15
backwards leg curls 60lbs 3 15
Side lying Leg Lift 4..4 15
Calf Raise 80lbs 4 20

Prince

That is not a routine, that is a list of exercises.
How often do you perform them, which muscle groups do you work together, etc.?

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Just because the majority believes it, does not make it true!

Maki Riddington

*** Take a closer look Prince.

My suggestion is to start off with a 3 day split.

Legs one day, back and bis another and shoulders,triceps and chest on another.

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Exercise, my drug of choice

<FONT COLOR="#000002" SIZE="1" FACE="Verdana, Arial">[Edited 1 time by Maki Riddington on 08-23-2001 at 11:20 PM]</font>

Clone914

so i should only work each muscle group once a week?

ZONE

Here try this out:

Monday:

Squats: 2 warm up sets then 3 work sets with a weight you can do 10-12 reps with.

SLDL's (Straight leg Dead Lifts): 3 work sets with a weight you can do 10-12 reps with.

Calf raises: 3 work sets with a weight you can do 10-12 reps with.


Tuesday off

Wednesday:

Bench: 2 warm up sets then 3 work sets with a weight you can do 10-12 reps with.

Millitary: 3 work sets with a weight you can do 10-12 reps with.
Side Laterals 1 set immediately follow your last set of Millitary

Laying Tricept extensions/skulls: 3 work sets with a weight you can do 10-12 reps with

Dips: 3 set as many as you can do each set


Friday:

Pull-ups/Chins 5 sets doing as many as possible each set

Deadlifts: 2 warm up sets then 3 work sets with a weight you can do 10-12 reps with.

Bent over Rows: 3 work sets with a weight you can do 10-12 reps with.

Try this for awhile. Its a simple basic routine. Try to increase the weight every 2-3 weeks or once you can do more then 12 reps witht he first WORK set. Don't forget that in order to gain weight you need to EAT and I mean ALOT.

best of LUCK and remember that Rome was not build in a day... look at slow steady progress... if you keep gaining 2lbs per month of lean Muslce you'll be a solid 193 in 2 years and 217 in 3. And if you gain just 1lb on every lift per week that would be a 102lb increase in 2 years.




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Thoughts are more powerful then Matter

Herc

Good advice Z! It's always cool when you look at how little gains add up over the years

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Three people can keep a secret, so long as two of them are dead.

- Benjamin Franklin

Mesofreaky

104 lb gain

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freaky people do freaky things to stay freaky