Current Workout, Please finalise.

[nathanlowe]

Hi guys. Just going to put up my routine just to make sure im not doing anything wrong as i dont want to waste time. I have been a gym member since June last year. And have endured in a few different routines. None of which have given me many gains. I have constructed this and im just wondering what should be added, removed etc.

monday - bench press - 3 sets of 25 kg - 10 reps
incline dumbbell bench - 3 sets of 10 reps with 12.5kg DBs
Incline dumbbell fly - 3 sets of 10 reps with 8kg DBS
Tricep Dips - 3 sets of 10 reps
Seated Pushdown - 3 sets of 10 reps - 75kg

Tuesday - Front Lat Pulldowns - 3 sets of 10 reps - 3705kg
Seated Row - 3 sets of 10 reps at 35kg
1 arm dumbbell row - 3 sets of 10 reps at 17.5kg
Underhand Pullups - 3 sets of 10 if possible
Barbell curls - 3 sets of 10 reps at 15kg
Alternate Dumbbell Curls - 3 sets of 10 reps at 9kg DBs

Thursday - Smith Machine Squats - 3 sets of 10 reps 35kg
Deadlift - 3 sets of 10 reps at 35kg
Seated calf raise - 3 sets of 10 at 45kg
Seated military press - 3 sets of 10 at 20kg bar
Dumbbell side raises - 3 sets of 10 at 7kg DBs
Dumbbell Shrugs - 3 sets of 10 at 35kg DBs

Im looking to build strength as i play rugby. Are the exercises correct and are the sets correct.
Im 16 years old. 6ft tall, 170 pounds.
Thanks

 

[Gazhole]

Hi guys. Just going to put up my routine just to make sure im not doing anything wrong as i dont want to waste time. I have been a gym member since June last year. And have endured in a few different routines. None of which have given me many gains. I have constructed this and im just wondering what should be added, removed etc.

monday - bench press - 3 sets of 25 kg - 10 reps
incline dumbbell bench - 3 sets of 10 reps with 12.5kg DBs - replace with military press.
Incline dumbbell fly - 3 sets of 10 reps with 8kg DBS
Tricep Dips - 3 sets of 10 reps
Seated Pushdown - 3 sets of 10 reps - 75kg

Tuesday - Front Lat Pulldowns - 3 sets of 10 reps - 3705kg
Seated Row - 3 sets of 10 reps at 35kg
1 arm dumbbell row - 3 sets of 10 reps at 17.5kg
Underhand Pullups - 3 sets of 10 if possible - switch places with lat pulldowns
Barbell curls - 3 sets of 10 reps at 15kg
Alternate Dumbbell Curls - 3 sets of 10 reps at 9kg DBs - lose one of these curl variations.

Thursday - Smith Machine Squats - 3 sets of 10 reps 35kg - dont do them on a smith machine.
Deadlift - 3 sets of 10 reps at 35kg
Seated calf raise - 3 sets of 10 at 45kg
Seated military press - 3 sets of 10 at 20kg bar - replace incline bench on push day with these.
Dumbbell side raises - 3 sets of 10 at 7kg DBs - lose these.
Dumbbell Shrugs - 3 sets of 10 at 35kg DBs - lose these.

*Add some more leg work - lunges and good mornings or something*

Im looking to build strength as i play rugby. Are the exercises correct and are the sets correct.
Im 16 years old. 6ft tall, 170 pounds.
Thanks

Suggestions in bold up there.

I wouldnt do 3x10 for the whole thing though. Have you read the stickies on periodization in the training section? They are the stickies called "designing training routines" etc. Id go do that before you go any further.

Are you doing cardio after these sessions aswell? How many times a week do you go rugby training?

Dont worry about posting what weights you use aswell, they dont have any bearing on the program and just confuse things.

Welcome to IM also.

 

[nathanlowe]

The reason im confused on sets is.
On these 5 x 5 workouts. Do you do 5 sets of the same weight ? or increase it each time etc.

I do gym monday, tuesday, thursday
rugby training wednesday, saturday
rugby match sunday
football match after school fridays
PE sessions in school 2 - 3 hours a week.

Not been doing cardio at gym as not needed.

 

[Gazhole]

Might be better for you to do a fullbody 2 times a week then, to cover all the bases and still give you enough time to recover.

Mon - Fullbody Weights
Tue - Off
Wed - Rugby
Thur - Fullbody Weights
Fri - Match
Sat - Rugby
Sun - Match

Or something. Otherwise youd be doing something every day, which isnt great. Thats what i would do rather than splitting into 3 days like that.

Have you read the stickies yet? Lots of information in there about pretty much everything to do with training. Especially look at the designing fullbody routines.

As for 5x5 there are numerous ways you can do things. You dont HAVE to increase the weight. Im doing it atm on a few movements and im not.

 

[nathanlowe]

I have been doing 3 times a week and even 4 since june and i havent run out of steam etc so i wouldnt like to drop it.

 

[Gazhole]

I have been doing 3 times a week and even 4 since june and i havent run out of steam etc so i wouldnt like to drop it.

Well you asked for my advice and there it is.