My workout schedule

[Fred]

I'm 16 years old. I'm 5'8" and weigh 155 lbs. I can bench about 195 lbs on a freestyle bench press (and then over 200 lbs on olympic type one). I use creatine and I have whey protein powder everymorning.

This is my workout schedule. I don't find myself getting ripped and strong like I want to be. Please help me out.

Thanks!

Monday: (chest & bicepts)
- Bike 5 mins
- Stretch
- Bench Press: wp ??? 3 x 12-15
ws ??? 2 x 8-10
1 x 10-12
1 x 12-15
- Incline Press: wp ??? 2 x 10-12
ws ??? 2 x 8-10
- Flat flys: ws ??? 1 x 15-20
- Barbell curls: wp ??? 2 x 15-20
ws ??? 3 x 7-9
- Hammer curls: wp ??? 1 x 15-20
ws ??? 3 x 7-9
- Preacher curls: wp ??? 1 x 12-15
ws ??? 1 x 7-9
1 x 15-17


Tuesday: (legs & abs)
- Bike 5 mins
- Stretch
- Leg extensions: wp ??? 2 x 20-25
ws ??? 3 x 15-20
- Squats: wp ??? 1 x 15 (50% of ws weight)
1 x 12 (60% of ws weight)
ws ??? 3 x 10-12
- Leg curls: wp ??? 2 x 20-25
ws ??? 4 x 12-15
1 x 20-25
- Abs


Wednesday: (break and rest)


Thursday: (delts & triceps)
- Bike 5 mins
- Stretch
- Seated dumbbell presses: wp ??? 3 x 13-15
ws ??? 3 x 8-10
- Lateral raises: wp ??? 2 x 15-20
ws ??? 3 x 10-12
- Tricept pushdowns: wp ??? 1 x 20-25
ws ??? 3 x 8-10
- Dips: wp ??? pushups 1 x 10
ws ??? 3 x max rep

Friday: (back, abs & rotator cuff)
- Bike
- Stretch
- Chinups: wp ??? pulldowns ??? 3 x 15-20
ws ??? 3 x max rep
- T-bar bows: wp ??? 2 x 12-15
ws ??? 3 x 7-9
- Cable rows: wp ??? 1 x 12-15
ws ??? 2 x 7-9
1 x 15-20
- Machine shrugs: wp ??? 2 x 10-12
ws ??? 3 x 12-15
- Hyperextensions: 4 x max rep




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[bharminder]

I think your reps are too high.

 

[Arnold]

To get ripped you need to focus on your diet not your work-out routine.

As far as strength, you need to use heavier weight and less reps.

You should put an additional rest day during the week, and work-out on saturday or sunday if possible.


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Just because the majority believes it, does not make it true!

 

[Fred]

Alright, sounds good. Maybe workout on Saturday too and rest sunday?. Maybe make saturday JUST abs.

What would you recommend me to do to get ripped abs?

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[Mr.Xtreme]

This is what I would do if I only worked out three days a week

Monday Chest/Biceps
1. Incline barbell press
1x15, 1x10, 1x8, 1xhowever many
2. Incline db flies
1x15, 1x10, 1x8, 1xhowever many
3. Flat Db flies
1x15, 1x10, 1x8, 1xhowever many
4. Alt bicep curl
1x15, 1x10, 1x8, 1xhowever many
5. Preacher curl
1x15, 1x10, 1x8, 1xhowever many
6. Concentration curl
1x15, 1x10, 1x8, 1xhowever many

Tuesday day off

Wednesday Back/Tris
1. Dead Lifts
1x15, 1x10, 1x8, 1xhowever many
2. bent over rows barbell
1x15, 1x10, 1x8, 1xhowever many
3. rows with dumbell
1x15, 1x10, 1x8, 1xhowever many
4. hypers
whatver you want on this
5. db kickbacks
1x15, 1x10, 1x8, 1xhowever many
6. db behind head lift
1x15, 1x10, 1x8, 1xhowever many
7. one arm behind head db lift
1x15, 1x10, 1x8, 1xhowever many

Thurday off

Friday Legs/shoulders
1. Squats
1x15, 1x10, 1x8, 1xhowever many
2. Leg curls
1x15, 1x10, 1x8, 1xhowever many
3. leg presses
1x15, 1x10, 1x8, 1xhowever many
4. leg extensions
1x15, 1x10, 1x8, 1xhowever many
5. Shrugs with db
1x15, 1x10, 1x8, 1xhowever many
6 military presses
1x15, 1x10, 1x8, 1xhowever many
7. barbel things where you take it and raise to your collar bone
1x15, 1x10, 1x8, 1xhowever many

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Don't ever look behind at the things you have don't. Always look forward.

 

[Charger]

I agree with Prince. The ONLY way to get ripped is to lose body fat. Look at someone who is thin but doesn't lift, there ab muscles show, there bicep muscle shows, ect... They may be puny but they show, now imagine the same thing on someone who lifts such as yourself,..ripped!
Good Luck!


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Can't never did nothin,(Dedicated to my father)

 

[Fred]

Anyone recommend a good diet? For example, what to eat at breakfast, lunch and dinner?

My family is VERY healthy. No junk food food.

Also, I take protein powder which is good too

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[Mr.Xtreme]

I suggest reading Flex magazine they have some pretty good ideas in them. Or you can just look at some past posts here in Xtreme-Forums.com


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Don't ever look behind at the things you have don't. Always look forward.