Routine tips?

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posted by Louisiana_boy

First off i am not able to change my rest days based on work/classes.

6'2 155 17

( the / means i switch out each week )

all worksouts are 10 reps with abs/traps exception

monday - chest (bench/dumbelsx3, incline/declinex2, fly machine/free weight flyx3)

abs - leg ups (20-25 reps) x1, machine abs (12-15 reps) x1, crunches with stupid ball that suprisingly gives me a big time burn (20-30 reps) x1

tuesday - bi (hammers x3, straight barx3, curved bar x3 - i switch out order every week and diff free weights/machines every time)

traps - shrugs x1 (12 reps), machine shrug - gives good burn (10-12 reps) x1, and pull ups on smith machine (10-12 reps)

wednesday - legs (squat/leg press x3, leg curls x3, leg ext. x3,) and shoulders (2 diff exercises x3, i usually switch out and one is free weight, other is machine) - to add to that i do shoulders very light because my right shoulder often pops and is sore, doctor says to keep working it and my elbows to build muscle around them

abs (same as monday)

thursday - tri (skullcrushers x3, dips x3, pushdowns x3)

traps - same as tuesday

friday - back ( 3 diff back exercises, x3 switching every time )

abs (same as monday)

posted by Louisiana_boy

i use gear cycle with a multi-vitamin, and glucosamine/chondroitin(popping in elbow/shoulder).

after every workout i drink a protein shake and eat very good, plenty of meats, ham/turkey/PB & J sandwiches during the day pre workout

posted by estray

I assume your asking cause your looking to add some mass. 6'2 and 155 is pretty skinny. First of all, youve got to eat more. The quality of your foods looks good, just increase the quantity by a couple of hundred cal/day per week until you start seeing results. With the right amount of food, this should be easy for you. Youre 17 and got all that test runnin thru ya. As for the routine, change it if youve been doin this current one for a while. Also you dont really need to be in the gym 5 days a week unless youre using aas and at 17 you better not be! Try this for a while. When I say work set it means 6-8 reps to failure.

Monday Chest-tris-abs

Incline Db bench
4 warmup sets, 1 wok set

Flat db flyes
1 work set

Skull crushers
1or 2 warmup sets(should be pretty warm already from bench)
1 work set

Tri pushdowns
1 work set

Cable crunches
3-4 warmup sets
1 work set. really concentrate on the contraction

Tues-rest

Wed Legs-abs
Squats
3-4 warmups
1 work set

Leg extensions
1 work set

Stiff leg deadlift
1 work set

abs- leg lifts
3-4 warmups
1 work set

Thurs-rest

Friday back, bi's, abs

Shrugs
3-4 warmups
1 work set

Deadlifts
1 work set

lat pulldowns
1 work set

standing DB curls
3-4 warmups
1 work

Preacher curls
1 work

Abs
Cable crunches
3-4 warmup sets
1 work set. really concentrate on the contraction.

posted by Louisiana_boy

thank you very much. I greatly appreciate the time you guys put into helpin us non-swole people out lol

---After classes i really dont have anything to do, so i am going to end up going to the gym anyway. would there be anything i could do on the off days?

posted by estray

No problem. make sure you get lots of lean meats like chicken and tuna. dont rely on lunch meats and cold cuts too much as they're processed and have extra sugar and other additives.

posted by CUTS

play video games

posted by mjllewellyn

Yeah, eat. Eating is great !!

posted by Joe_Ice

you must squat and dead lift!!

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