I'm a 17 year old student, i weigh 120 pounds
currently i work chest on day, than arms and shoulders the next. Right now I'm only doing legs twice a week, but soon I'm gonna change it so i work chest, than shoulders/arms, than legs (just started 2 weeks ago).
This is my chest workout:
bench press, pec-dec flies, incline bench press, decline bench press, dips, wrist curls (soon to add behind the back barbell wrist curls)
Shoulders/arms: military press, alternate hammer curl, skull crushers, lateral raises, preacher curls, lateral pull-downs, close-grip bench press
Legs: barbel squats, leg curls, leg extensions, leg press (supersetted with seated calf raises)
And here and there I also do abs. Not really doing much cardio right now, but wrestling practises start again tomorrow.
So what do you think? Am I leaving anything out?
Oh also I do three sets (10-8-6 reps, try to increase weight each set) for everything execept for pec deck flies i do 2 sets of 12-(8-12) and squats, 4-6 sets of 8 reps each.
Also I was wondering what my lifting ratios should be.
For benchpress right now I do 110 pounds, skullcrushers i do 70 pounds (2x 35lb dumbells), and I curl around 25 pounds per arm. Leg extensions i do 44 pounds, leg curls around 90, and squats about 140 pounds.
currently i work chest on day, than arms and shoulders the next. Right now I'm only doing legs twice a week, but soon I'm gonna change it so i work chest, than shoulders/arms, than legs (just started 2 weeks ago).
This is my chest workout:
bench press, pec-dec flies, incline bench press, decline bench press, dips, wrist curls (soon to add behind the back barbell wrist curls)
Shoulders/arms: military press, alternate hammer curl, skull crushers, lateral raises, preacher curls, lateral pull-downs, close-grip bench press
Legs: barbel squats, leg curls, leg extensions, leg press (supersetted with seated calf raises)
And here and there I also do abs. Not really doing much cardio right now, but wrestling practises start again tomorrow.
So what do you think? Am I leaving anything out?
Oh also I do three sets (10-8-6 reps, try to increase weight each set) for everything execept for pec deck flies i do 2 sets of 12-(8-12) and squats, 4-6 sets of 8 reps each.
Also I was wondering what my lifting ratios should be.
For benchpress right now I do 110 pounds, skullcrushers i do 70 pounds (2x 35lb dumbells), and I curl around 25 pounds per arm. Leg extensions i do 44 pounds, leg curls around 90, and squats about 140 pounds.
