Thread: hows the routine?

That a four-day plan?

What is your strongest and what is your weakest bodypart?

Originally Posted by GoLdeN M 07

Ive got a push/pull/leg/shoulder routine here
Goals- Typical strength and size

Push:
Flat Bench Presses 3x7
Weighted Dips 3x7
Inclined Skull Crushers 3x10
Db Chedst Flyes 3x10

Pull:
Super Sets w/ Pullups (3 sets):
Set1: Pullups(8 reps) Straight Arm DB Pulovers (10 reps)
Set2: Db Rows (8 reps)
Set3: Bent Over Db raises (10 reps)

Leg:
Deadlifts 3x6
Squat 3x8

Shoulders:
Standing BB Military Presses 3x8
Seated Db SHoulder Presses 3x8
Lateral Db raises 3x10
BB Front Raises 3x9

This is similar to my current routine... try this on for size:
Legs:
Deads
Squats
SLDL
Leg Curls
Calf Raises

Push:
Bench Press
Flyes
Dips
Close Grip Bench or Skullcrushers
Press Downs

Pull:
Pull Ups / Chins
Pull Downs
Rack Pulls or Bent Over Rows
Dumbell Rows
Standing Barbell Curls
Hammer Curls

Shoulders:
Barbell Military Press
Seated Dumbell Press
Rear Lateral
Side Laterals
Front Laterals
Shrugs

o shoot, i forgot all about bicep curls lol my bad. I would put concentration curls and ez bar curls in there.

Originally Posted by Built

That a four-day plan?

What is your strongest and what is your weakest bodypart?

I would say my shoulders are pretty strong I guess. I bb shoulder press with 135lbs 4 reps and im 17. My legs used to be strong I used to do pistols with 15 extra pounds but I stopped because it required too much balance and it was too risky, even though I did a great job most of the time. So yea I dont work my legs out too much so they would be pretty weak I guess. They hurt most of the time due to this growth I have on my knee.

And no that is not a 4 day plan. I have 2 rest days between each if that is good.

your leg day seems a tad bit minuscule.

if you want to do a push/pull/legs I'd drop the shoulder day, and throw in an OH press along with maybe an isolation movement for shoulders on the push day.

Originally Posted by GoLdeN M 07

I would say my shoulders are pretty strong I guess. I bb shoulder press with 135lbs 4 reps and im 17. My legs used to be strong I used to do pistols with 15 extra pounds but I stopped because it required too much balance and it was too risky, even though I did a great job most of the time. So yea I dont work my legs out too much so they would be pretty weak I guess. They hurt most of the time due to this growth I have on my knee.

And no that is not a 4 day plan. I have 2 rest days between each if that is good.

badass, another 17 year old, power to the youth

check out builts blog with the random pwn avatars, its quite helpful.