Routine - Help needed

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LTO

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Routine - Help needed - Sunday, December 30, 2007 5:45 PM ( #1 )
Hi, I am 16 years old and have read some of the articles on this site and made myself a routine. I am 6 feet tall, and weigh 150lbs. I want to get bigger. I need some help finishing up the routine and would like to know what you guys think. Thanks, here it is...
 
Day 1 – Chest
 
CHEST:

Bench Press 1 warm up set then�?�
1x8 add more weight
2x6

Incline bench press
3x8

Cord front lateral raises w/ palms up (dont know the actual name)
3x12

Chest cable cross-overs
3x12

Chest Flys
3x10

 
 
Day 2 - Back & Biceps
 
 
Biceps:
 
Barbell curls
3x10
 
Dumbbell curls
3x10
 
Cord flexing
3x10
 
Preacher curls
3x8
 
Hammer curls using cord and rope grip
3x8
 
 
Upper Back / Rear Deltoids
 
chest-supported rowing
3x8
 
Wide-grip lat pulldown
3x10
 
machine seated row
3x8
 
Shrugs
3x12
 
Day 3 – Triceps & Shoulders
 
Triceps:
 
Tricep dips
3x???
 
flat DB triceps extension
3x8
 
cable triceps extension
3x12
 
Close-grip pushups max out
 
 
Shoulders

seated dumbbell shoulder press

3x8
 
Machine shoulder press (different grip than dumbbell shoulder press)
3x8
 
Dumbbell front lateral raises, Dumbbell side lateral raises, and Dumbbell shoulder press
(these three exercises done in a circuit… no rest between each one, 3 exercises = 1 set)
3x15

 
I play hockey about 3-4 times a week, so I do not want to work on my legs at the gym. Let me know what you guys think and if i should change any amount of sets or reps for an exercise. Thanks in advance.

<message edited by LTO on Sunday, December 30, 2007 5:46 PM>
rus_kid

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RE: Routine - Help needed - Wednesday, January 02, 2008 9:51 PM ( #2 )
I had the same problem too, here is the topic I previously made and I got a nice complete routine to build mass which is what you want to do. Try to keep the routine neat too you've got too many spaces there.

Here it is: http://www.discussbodybuilding.com/Back_to_Lifting_need_a_plan/m_317301/tm.htm
Its not what you know, its what you can do that counts!

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