Newbie to this site, check my routine

Hey, i'm new to this site, i've sorta been working 3 days a week not super hard for the last couple months and want to get at it hard again: Keep in mind im working at home
I want to do this, but keep in mind, i'm a teen 15, been working out for about 10 months now, want to lose about 3-4% of fat that i have gained the last few months ( i get fat really easily, but i eat really healthy so i dont get fat) and I want to gain muscle mass. So because i'm a teen i don't want to being doing much leg work because, 1st off I have no power rack, 2nd been told it stunts my height growth, 3rd I workout more for my well being, happiness of not feeling sluggish and feeling good, and physical appearance.

day 1: Chest/tri

Chest
Bench press: 1 warmup set, 4 sets: 10, 8, 6, 6
Db Press: 1 warmup set, 3 sets: 10,10,6
Incline db press: 3 sets: 10, 8, 6
Chest warmdown/cooldown total gym flies: 1 set: 12 reps

Triceps
Overhead 2h 1db extension: 1 warmup set 3 sets: 12, 8, 8
Skullcrushers: 3 sets: 10, 10, 8
Kickbacks: 3 sets: 10, 10, 10
Tricep warmdown/cooldown dips: 2 sets total 50 reps

Day 2: Back/biceps
 
Back
Deadlifts: 1 warmup 12 sets: 4 sets: 10, 8, 8 4
Db rows: 3 sets: 10, 8, 8
Pullups total gym: 3 sets: to failure
Bent over bb rows: 3 sets: 10, 10, 6

Biceps
seated alternate supinated curls: 3 sets: 20, 20, 12
Ez Bar curls: 3 sets: 12, 10, 8
Hammer curls: 3 sets: 10, 10, 10
(don't know if i should add)
 
day 3: off
 
day 4: same as day 1
 
day 5: same as day 2
 
and for day 6 or 7: not sure yet one of these days will have leg extensions, leg curls, calf work, and recommendations.
 
 
(ab training for each training day)
Abs
Abs 10 pound db on chest and following no rest:
full situp 10 reps
half situp ground to mid 10 reps
half situp mid to top 10 reps
cruch weight behind head 10 reps
half situp ground to mid 10 reps
cruch weight behind head 10 reps
v-ups 10 reps
 
The supps i use are creatine (prolab), started glutamine yesterday (six star), and whey. I also take a multi, omega 3-6-9, and calcium. I also but six star calorie burner and not sure if i should take it.
 
thanks for any of your input in advance I am up for any critique.
 

Plz?

why isnt anyone helping me

ORIGINAL: ali23

Hey, i'm new to this site, i've sorta been working 3 days a week not super hard for the last couple months and want to get at it hard again: Keep in mind im working at home
I want to do this, but keep in mind, i'm a teen 15, been working out for about 10 months now, want to lose about 3-4% of fat that i have gained the last few months ( i get fat really easily, but i eat really healthy so i dont get fat) and I want to gain muscle mass. So because i'm a teen i don't want to being doing much leg work because, 1st off I have no power rack, 2nd been told it stunts my height growth, 3rd I workout more for my well being, happiness of not feeling sluggish and feeling good, and physical appearance.

Wrong, you need to train for balance, whole body or split, you cannot miss muscle groups, just adjust the training for that area to suit your needs......and it will not stunt your growth, that is insane!
Also, note it has been holidays so many mods are taking time away from the pc, please have some patience with us!

day 1: Chest/tri

Chest
Bench press: 1 warmup set, 4 sets: 10, 8, 6, 6
Db Press: 1 warmup set, 3 sets: 10,10,6
Incline db press: 3 sets: 10, 8, 6
Chest warmdown/cooldown total gym flies: 1 set: 12 reps

Triceps
Overhead 2h 1db extension: 1 warmup set 3 sets: 12, 8, 8
Skullcrushers: 3 sets: 10, 10, 8
Kickbacks: 3 sets: 10, 10, 10
Tricep warmdown/cooldown dips: 2 sets total 50 reps

Day 2: Back/biceps
 
Back
Deadlifts: 1 warmup 12 sets: 4 sets: 10, 8, 8 4
Db rows: 3 sets: 10, 8, 8
Pullups total gym: 3 sets: to failure
Bent over bb rows: 3 sets: 10, 10, 6

Biceps
seated alternate supinated curls: 3 sets: 20, 20, 12
Ez Bar curls: 3 sets: 12, 10, 8
Hammer curls: 3 sets: 10, 10, 10
(don't know if i should add)
 
day 3: off
 
day 4: same as day 1
 
day 5: same as day 2
 
and for day 6 or 7: not sure yet one of these days will have leg extensions, leg curls, calf work, and recommendations.

I would definatley add a leg day, if you don't want to get size then do it mildly or with cardio or some way but don't skip them.
 
 
(ab training for each training day)
Abs
Abs 10 pound db on chest and following no rest:
full situp 10 reps
half situp ground to mid 10 reps
half situp mid to top 10 reps
cruch weight behind head 10 reps
half situp ground to mid 10 reps
cruch weight behind head 10 reps
v-ups 10 reps

The supps i use are creatine (prolab), started glutamine yesterday (six star), and whey. I also take a multi, omega 3-6-9, and calcium. I also but six star calorie burner and not sure if i should take it.

thanks for any of your input in advance I am up for any critique.
 

This looks great other than notes above in red!

Come Visit my websites! www.figureteam.com www.lindacusmano.com www.bodyrushpersonaltraining.com

train ur legs son!!!!
do this and the rest of your body will respond faster and you will also burn fat faster!!!!

5'10"
211lbs

Life's to short to be small

Train, eat lots, get big!

You got some great advice there.
 
Make sure you are eating enough good healthy food to support the muscle growth...if you are one who just stores fat with every bite easily...then move more in your every day activity.  That or add some slow easy cardio 2-3x a week for 20 minutes.
 

"I want to gain muscle mass"

Diet is a HUGE part of how the body responds in the area of growth.
 
DO not skip legs...it will stimulate growth, speed the metabolism, burn fat....just do not listen to those myths!!!
 
I started at 11 doing squats and lunges...I am the tallest in my family... yea they are all really short!  Also, I am now in better shape at over 2x your age than most people my age or younger!  Because I trained with balance!!!
 
Just do moderate weights not superheavy!!
 
Now, make sure you are eating enough!!!  Go use this caloric calculator and fitday.com to see if you eat sufficiently...eating too little will lead to muscle wasting which slows the metabolism and then your body stores as much food as it can as fat!
 
The Calorie calculator is linked at the bottom of this post:
http://www.discussbodybuilding.com/How_Many_Calories_Do_You_Need%3a_Calorie_Calculators_-_Includes_Quick_Spreadsheet_Too!/m_45013/tm.htm

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Some very good advice here. Looks like you have done your homework when you put this routine together. You have alot of good mass building excersises in there. I feel a few are un needed but thats my opinion.
 
I dont really feel you need to train abs daily either. And definetly add a leg day. make sure and get squats and dead lifts in there as they will give you huge gains.
 
Dan is deead on once again. Eat eat eat if you wanna gain mass.
 
BY the way well done on the post you gave alot of good info. It is important to be as specific about every aspect of your routine. Makes it much easier for people to give you advice.

Its good that you are doing compounds, and wisely.  Thats a great start.  But squats are a must.  I just started doing them more regularly and I gained a lb a week for the past month.

Squat 385, Bench 235, Deadlift 450 @ 181.

thanks, but im going to hawaii in spring break in about 45 days, and i just want to look good like upperbody wise i dont really want legs. do you guys have a routine you can give me just upperbody, i have a bench, db's, barbell, ez bar, pullup bar, and an elliptical, and a big ball. thanks!

i wanna lose about 10 lbs of fat and add serious muslce mass! maybe heavy sets 5-8 reps 4-5 days a week with elliptical as my cardio, or even more?? nething plz i needa get ripped for the break.

9-12 reps = muscle mass gains
5-8 reps = strength gains
 
Work the whole body anyway...will increase overall gains and balance.

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ok thanks can someone help me with a diet and a 5 day intense routine (upper body only) to get great for the beach soon, thanks.

I would keep doing what your doing if its working for you although, I would stay away from the supplements /except the whey  since your only 15 drink plenty of water during your workouts and most important thoughout the day.  5 days a week sounds alittle to much ,remember you muscles need rest to actually rebuild and grow.
 
                                                                            only one way to ROCK

lol. i cant believe i had that mindset back then!! thanks for encouraging me to wokr my entire body, oh the good ol days!

wow long time without a post :)

How did it go?

LOL this was a huge bump.

ACE-CPT, NASM-CPT, AFPA-Nutrition Consultant 

i believe the OP was the one who bumped it.

yea he said thanks for helping encourage him or whatever

219 weight trying to lower 217 now. 2 months later. lol.
250 bench
305 squat
345 deadlift