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Routine - Help needed

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Routine - Help needed - 12/30/2007 5:45:19 PM

LTO

Posts: 11
Joined: 5/16/2007
Status: offline

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 -- 12/30/2007 5:46:35 PM >

Post #: 1

RE: Routine - Help needed - 1/2/2008 9:51:07 PM

rus_kid

Posts: 214
Joined: 7/13/2006
From: Canada, Toronto
Status: offline

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!

Age: 18
Height: 5' 7"
Weight: 165 lb
Current Status: Bulking

(in reply to LTO)

Post #: 2