Looking for new routine

Pennst08 · 03-26-2007, 05:11 PM

Hello all, I'm currently 16 years old and I'm looking for a new routine. For the past Month and a half ive been doing the routine below and i have read that you shouldn't stay on a routine for more than 6 weeks. So i am looking for something new. Btw, I got into free weights about 6 weeks ago, when i started this routine so i know i won't be getting gains like this in the future. I am 5'6'' 144lb currently looking to build muscle.

My current routine looks like this (numbers next to them are how many pounds i was able to add since first beginning on Feb 19th):

All were 3 sets of 5-8 reps.

3/26/07
Monday
Flat Bench- 30 lbs
Incline Bench- 20 lbs
Skull Crusher- 20 lbs
Weighted Dips- 10
Palms-up barbell curl- 25

Wednesday
Deadlift- 50 lbs
Barbell Row- 20 lbs
Military Press- 10 lbs
Dumbell Curls- 15 lbs
Barbell Curls- 10 lbs

Friday
Squats- 50 lbs
Standing Barbell Calf Raise- 45 lbs
Straight legged Deadlifts- 40 lbs
Lunges- 10 lbs
Palms-up dumbell curl- 20 lbs

I do 20 mins of HIIT everyday + after i lift except of fridays and saturdays.

Thanks for any future help, much appreciated.

Doublebase · 03-26-2007, 08:14 PM

You want to make sure your diet is up to par. That is key in building muscle. Your routine does not look bad. I would just get rid of all those bicep curls and do maybe 3 sets of curls on back day.

Stick to the main big lifts: Squat, Deads, Bench, Military press. Concentrate on the compound movements.

juggernaut · 03-26-2007, 08:27 PM

mind putting a little fat on? Reason why I am asking is because this routine you have completed seems like an awful amount of work. And, no offense, but you could use some help in the strength department. You're 16? shit, i'd capitalize on the fact that you're a raging bucket of testosteroni!

juggernaut · 03-26-2007, 08:28 PM

when you say you want to put on muscle, what type of functionality are you looking to do it for? Aesthetics? Sports? So you dont get sand kicked in your face?

03-26-2007, 05:11 PM	#1
Pennst08 Registered User Join Date: Jan 2007 Posts: 5	Looking for new routine Hello all, I'm currently 16 years old and I'm looking for a new routine. For the past Month and a half ive been doing the routine below and i have read that you shouldn't stay on a routine for more than 6 weeks. So i am looking for something new. Btw, I got into free weights about 6 weeks ago, when i started this routine so i know i won't be getting gains like this in the future. I am 5'6'' 144lb currently looking to build muscle. My current routine looks like this (numbers next to them are how many pounds i was able to add since first beginning on Feb 19th): All were 3 sets of 5-8 reps. 3/26/07 Monday Flat Bench- 30 lbs Incline Bench- 20 lbs Skull Crusher- 20 lbs Weighted Dips- 10 Palms-up barbell curl- 25 Wednesday Deadlift- 50 lbs Barbell Row- 20 lbs Military Press- 10 lbs Dumbell Curls- 15 lbs Barbell Curls- 10 lbs Friday Squats- 50 lbs Standing Barbell Calf Raise- 45 lbs Straight legged Deadlifts- 40 lbs Lunges- 10 lbs Palms-up dumbell curl- 20 lbs I do 20 mins of HIIT everyday + after i lift except of fridays and saturdays. Thanks for any future help, much appreciated.
Pennst08 Registered User Join Date: Jan 2007 Posts: 5

03-26-2007, 08:27 PM	#3
juggernaut hybrid of machine & skin Elite Member Join Date: Jul 2004 Location: Mars Posts: 4,148 Photos: 2	mind putting a little fat on? Reason why I am asking is because this routine you have completed seems like an awful amount of work. And, no offense, but you could use some help in the strength department. You're 16? shit, i'd capitalize on the fact that you're a raging bucket of testosteroni!
	Eat well, train daily, die anyway.

03-26-2007, 08:28 PM	#4
juggernaut hybrid of machine & skin Elite Member Join Date: Jul 2004 Location: Mars Posts: 4,148 Photos: 2	when you say you want to put on muscle, what type of functionality are you looking to do it for? Aesthetics? Sports? So you dont get sand kicked in your face?
	Eat well, train daily, die anyway.

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03-26-2007, 08:14 PM	#2
Doublebase Lightweight, Ya Buddy! Elite Member Join Date: Mar 2005 Location: Philly Posts: 6,617	You want to make sure your diet is up to par. That is key in building muscle. Your routine does not look bad. I would just get rid of all those bicep curls and do maybe 3 sets of curls on back day. Stick to the main big lifts: Squat, Deads, Bench, Military press. Concentrate on the compound movements.