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how does this routine look?

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pete26

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im 17 and have been lifting for about 2 years im looking to add mass and strength, how does this program look?
Monday-bench x6 x4 x2 x1 x1
incline db bench- x8 x6 x4
incline/decline flies-x10-12 x10-12 x10-12

Tuesday- Deadlift/Squat- x10 x8 x6 x4 x2
(altranate each week)
Deadlift/Squat- x10 x8 x6
SL Deadlift-x10 x8 x6
Barbell Lunges-x8 x6 x4

Wednsday-off

Thursday- Clean and Press- x6 x4 x4 x2
DB Shoulder Press-x8 x6 x4
Dumbell Row-x8 x6 x4
Barbell Row-x8 x6 x4
Back Flies- 3x 10-12

Friday- Close Grip Bench- x8 x6 x4 x2
Weighted Dips-x10 x8 x6
Skull Crushers-x10 x8 x6
Barbell Curl or DB Curl- x12 x10 x8
Preacher Curl-x12 x10 x8
 
I commend you, mightily, for including deads and squats in your program. I know lifters twice your age who now wish they had done this, but are too embarassed to show how weak their scrawny chicken legs in the gym, so they continue to wear long loose pants and train like the lightbulbs they are.

That being said, heed the warning: you've got ONE lower body day and THREE upper days.

How about you spread out some of that love; maybe do a 3 sets of deadlifts with your Friday tricep workout and a three 8-rep sets of squats on your Monday chest workout? You can leave the Tuesday workout as-is.
 
thanks for the advice man i think im gonna take squats out of tuesdays workout and do them friday like u said because its rough doing all out squats and deads in one day anyways so that will workout perfect
 
That sounds great. :thumb:
 
hilarious! not your routine, by the way.

i think splitting up leg work would be good as well, i do squats and deads on different days.
 
I would consider putting some chins in your wendsaday workout, Either replace the dumbell rows or maybe share it out a little, say do 2 sets of each untill you become more acustomed (pardon the spelling) to the chins. Its a great exercise for the back and you will eventualy get realy good at them if u struggle at first.

Its not something u see many people doing (correctly, becouse its hard) but if u get into the habbit u will eventually reep the rewards
 
Oh, yes. Good catch. Chins are the SHIT!
 
pete26 said:
thanks for the advice man i think im gonna take squats out of tuesdays workout and do them friday like u said because its rough doing all out squats and deads in one day anyways so that will workout perfect
Click to expand...
Built is always full of great info.

I also do deadlifts and squats on different days. I do deadlifts with back day (Wednesday) and then do squats on leg day (Friday). It works out great that way because I can put 100% of my energy into deadlifts. Then I can put 100% into squats.

And yes make sure you get some sort of pull up exercise in there for your back. Makes a HUGE difference pulling your own bodyweight around. You can try different grips too. Wide grip, shoulder width grip, palms facing you, and palms facing away. Each grip will work different muscles. Palms away will work more back, palms toward will usually work more bicep. I have made great gains with pull ups. I usually go a month with one grip, then switch to another grip. Just be cautious, wide grip can be rough on the shoulders. Also, if you need an assist for your last few pull ups, you can set a chair in front of you and rest a leg on it. Its just enough help that you can get a few extra pull ups. And you wont need a spotter for it. :)
 
Last edited:
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Some good advice for you on here to ad to what already looks like decent routine.

Just another point, I have too leg days one based around Squats and one around Deadlifts. My Squat days are aimed more at my quads with Hack Squats, front squats etc for accessory work and My deadlift days are more aimed at my hamstrings with RDLs and Glute Ham Raises etc as my accesory work.

When doing Chins ill work all three grips in one session (Overhand, Neutral and underhand) starting with the Overhand (as its the hardest IMO)

Just some more stuff for you to consider. Good Look
 
All good points being made here.

Pete, are you gaining weight? How's your diet?
 
my diet is good i went from 140-170 and my bench went from 150-225 in about 4 months before football but i didn't lift mugh during the season so im down to 160 now, i keep my diet consistant about 4000 cals a day 250 grams of protiem and 500+ carbs and alot of healthy fats
 
It's not the "not lifting" part that dropped your weight - it's the not eating part. Lifting doesn't add mass to your frame. It doesn't add mass to ANYONE's frame. Neither does gear. That part's always food.

You want to gain, you're going to have to step up the calories. Apparently 4000 is your maintenance. Start eating 4500 and get used to it. When the gains stop, crank that up to 5000 a day and get used to it. You'll have to do this to keep whatever you gain no matter how you gain it, so start, today.

You're currently getting in plenty of protein. You can just add another 50g of fat to bring up your calories - five tablespoons of olive oil will do the trick here. Just toss in a tablespoon or two into your protein shakes. Easy, testosterone-building calories. Maybe start with that.
 
yeah the reason i lost all that weight is bc i didn't have a diet during football and all the conditioning but my maitnince is about 3500 or so and i get between 4000-4500 cals a day i've been gaining weight on my current diet but ill step it up if i need to
 
That actually doesn't matter - other than it helps if you're trying to overeat. (Kinda brutal stuffing down 4000+ cals in three meals!)

You like whole milk / chocolate milk? Those are some easy calories, and you can buy it anywhere.
 
PS props again for knowing you've got to eat. You've either had excellent advice so far, or you're been reading, a lot. Either way, I'm impressed.
 
Don't be afraid to up that to a gallon a day.
 
If 1400 calories out of 4000 calories comes from milk, would you say that that is too much of the daily intake in milk? Not asking if 1400 calories from milk is bad, just asking if the percentage amount of the daily contribution is insuffficient.
 
No.
 
yeah looks good, the 2 sets of 1 rep bench press? i dont get it? like even for strength wouldnt u being doing like 3-6 reps?

MY GYM ROUTINE LOOKS LIKE THIS BRO, IT IS SICK FOR HOT BEACH BOD!!

MON- BICEPS DUMBELL CURLS 20 REPS X 8 SETS
- FLAT CHEST PRESS 12 REPS X 5 SETS

TUES- - BICEPS DUMBELL CURLS 20 REPS X 8 SETS
- FLAT CHEST PRESS 12 REPS X 5 SETS

WED- BICEPS DUMBELL CURLS 20 REPS X 8 SETS
- FLAT CHEST PRESS 12 REPS X 5 SETS

THU-- BICEPS DUMBELL CURLS 20 REPS X 8 SETS
- FLAT CHEST PRESS 12 REPS X 5 SETS

FRI- - BICEPS DUMBELL CURLS 20 REPS X 8 SETS
- FLAT CHEST PRESS 12 REPS X 5 SETS

SAT- ABS!! LIKE 300 SIT UPS NO REST

EACH GYM SESSION GOES FOR LIKE 3 HOURS MAN( i know its intense :p)

THEN LIKE TENSE IN THE MIRROR AFTER EVERY WORKOUT IN FRONT OF EVERYONE IN THE GYM

This is working atm but yeh feel free to add your opinions, thanks BroOoS!!!
 
Good exercise selection. For cleans though, I'd stick to less than 5 reps per set.
 
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