Teenage Workout Routine

4 sets - (first two 6-8) last two (8-12)
 
Monday -  Chest/Triceps
Flat Dumbbell Press
Incline Dumbbell Press
Dips
Skull Crushers
Overhead dumbbell extensions
Cable pushdowns
Machine Tricep Pushdowns
Cable Crossovers (upper, middle and lower chest)
 
Wednesday - Back/Biceps/Traps
Barbell curls
Preacher Curls
Alternating dumbbell Curls
Barbell Rows
Lat pulldowns OR Wide grip chin-ups
Close grip lat. pulldowns (parrallel palms)
Full stretch Cable rows
Hyper Extensions
Dumbbell Shrugs
Barbell Shrugs
 
Friday - Shoulders/Legs
Front lat. raises
Shoulder Press
Side lat. raises
Seated Bentover lat. raises
Hyper Extensions
Squats (light for beginners)
Leg Press
Lying Leg Curl
Standing calf raises
Seated Calf raises
 
Tips: Always keep form and eat 1.5 grams of protein per pound of bidyweight spread evenly throughout the day.

your overtraining,you do 2 much sets per workout.

and can u tell me why u do 3 pecs exercises after 4 triceps exercises and than after u do another pec exercise lol ?

the best advice I can give u is : Change your workouts

i'm 19
incline bench press 160lbs 100reps
incline dumbells curl 100lbs 2 reps
stiff leg deadlift 220lbs 100reps

Mate im 17 yrs old and i can bench 210 pounds, i know what im talking about.. i split up my chest exercise into two categories, first 3 are for pure strength, then i do triceps before i exhaust them, then i do 6 sets of cable crossovers for upper, middle and lower chest for definition..

lol ok continu to do what.
your 17 and u bench 210 that's is so impressive u know what your talking about and u must know everything lol and it's the best way to train,damn 210 at 17 ! wow !

(at 17 I was able to bench 300lbs for reps.)

whatever keep doing what u do lol

i'm 19
incline bench press 160lbs 100reps
incline dumbells curl 100lbs 2 reps
stiff leg deadlift 220lbs 100reps

i agree with nextbigthing you're overtraining.. if you're not gonna listen to people's advice then why ask for it? and i also agree with nextbigthing 210 isn't that impressive dude

6'2 185 pounds

450 Deadlift
335 Bench

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nextbigthing, write out your workout routine.. the exercises, sets and reps, everything.. i will give it a try for 2 months.. 

right now i'm training chest twice a week
and I do 2 workouts one monday and the other friday
I do less sets friday so I can be 100% monday

CHEST
Workout Monday
Incline Bench Press 15-20 reps 3 sets
Bench Press or flat dumbells press 4-6 reps 3 sets
Bench Press 2-4 reps 3 sets

CHEST - Triceps
Workout Friday
Pec Dec Machine or Flyes 10-12 reps 2 sets
Dips or weighted dips 8-10 reps 3 sets
Skull crushers 10-12 reps 3 sets

i'm 19
incline bench press 160lbs 100reps
incline dumbells curl 100lbs 2 reps
stiff leg deadlift 220lbs 100reps

Back - Biceps
Pullups Max Reps 1set
Pulldowns 8-10 reps 3 sets
Barbell Rows 12-15 reps 3 sets
Incline Dumbells Curl 2-4 reps 3 sets
Barbell curl 10-12 reps 3 sets

i'm 19
incline bench press 160lbs 100reps
incline dumbells curl 100lbs 2 reps
stiff leg deadlift 220lbs 100reps

Lower Back - Legs

Stiff Leg Deadlift 15-20 reps 3 sets
Deadlift 8-10 reps 2 sets
Leg Press 6-8 reps 3 sets
calf raises 15-20 reps 3 sets
seated calf raises 10-12 reps 2 sets

i'm 19
incline bench press 160lbs 100reps
incline dumbells curl 100lbs 2 reps
stiff leg deadlift 220lbs 100reps

Shoulders

dumbells Front raise 15-20 reps 1 set
dumbells Front raise 8-10 reps 1 set
dumbells Front raise 15-20 reps 1 set
dumbells Front raise 8-10 reps 1 set
side raise 10-12 reps 3 sets
bent over side raise 10-12 reps 3 sets

i'm 19
incline bench press 160lbs 100reps
incline dumbells curl 100lbs 2 reps
stiff leg deadlift 220lbs 100reps

that's what i'm doing now,
I change a little my workouts every 3 months but it's always something like that.

and I wait max 1 minute between sets

i'm 19
incline bench press 160lbs 100reps
incline dumbells curl 100lbs 2 reps
stiff leg deadlift 220lbs 100reps

dude your defiantly over training lol i can bench 170 and im 133 pounds!

starting
124 pounds
11 bfp
5"7
15 years old

Current
147
10 bfp
5"8
18 years old

Weston your talking to Zvonko ya ?

i'm 19
incline bench press 160lbs 100reps
incline dumbells curl 100lbs 2 reps
stiff leg deadlift 220lbs 100reps

def agree with the overtraining. NextBigThing's workout looks good, only thing I can see is that you are doing a ton of reps for shoulders (98-132). When you change up your routine again, try going with less sets and reps at around the same weight, and try and do them at a slow steady pace for like 10 reps each.I do about 3-4 sets when I do shoulders. I have seen good gains from doing this at baseball workouts both in size and strength, but if what you are doing is working for ya then keep at it, it is just a suggestion from what has worked for me. And as said above, 210 at 17 is nothing to brag about. I got 14 year olds at my school that can do more than that.
-Kyle

3rd place discuss bodybuilding transformation comp.
"We are what we repeatedly do. Excellence, therefore, is not an act but a habit."
-Aristotle

Ya I do more high reps for shoulders becuz
u it's not the best idea to go really heavy with shoulders(especially side raise)

with these 3 exercises(front-side-bent over side raises) I think it's better to do high reps.

and it works so well for me.

but thanks for your suggestion.

 

i'm 19
incline bench press 160lbs 100reps
incline dumbells curl 100lbs 2 reps
stiff leg deadlift 220lbs 100reps

Ya no prob man.

3rd place discuss bodybuilding transformation comp.
"We are what we repeatedly do. Excellence, therefore, is not an act but a habit."
-Aristotle

i have to jump on the bandwagon with everybody else and say too many sets. Also, 210 isnt too impressive. im 15 almost 16 and i can do 200

To make this more specific, 210 at 17 COULD be impressive IF he is extremely light, but whats really important is your bench to weight ratio not just your pure bench. It's harder for a 110 pound guy to bench the same as a 200 pound guy, both working out for the same length and workouts.